Tuesday - Dec. 30

Barbell Clean + Jerk
5 x 50 kg
3 x 70
2 x 90
2 x 105, cleaned only
2 x 105, cleaned only

2-arm Jerk @ 24kg
- 10 minutes @ 8 rpm

Snatch @ 24kg, single arm switch
- 10 minutes @ 15 rpm

Swings @ 32kg
- 50 / 50

I lost my pinkie fingers on the 105kg cleans and I didn't want to take the energy to readjust for the jerk. The cleans were fairly easy which was nice. I started my snatch set with my opposite arm today to give myself a new feeling.

Sunday - Dec. 28

Hang Snatch
3 x 40kg
3 x 50
3 x 60
3 x 70
3 x 70
3 x 70

2-arm Jerk @ 24kg
- 10 minutes @ 8 rpm

Snatch @ 24kg, single arm switch
- 10 minutes @ 15 rpm

Swings @ 32kg
- 40 / 40

Friday - Dec. 26

Barbell Snatch
3 x 40 kg
2 x 50
2 x 60
2 x 70
2 x 80
2 x 80

Crossfit style:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 - Total Time: 34:17
Deadlift @ 335#
Hang Clean @ 80kg
Push Jerk @ 80kg

Swings @ 32kg
- 30 / 30

A LOT of self talk was needed to keep moving on the DL/HangClean/P.Jerk series. I'll probably be feeling this one tomorrow but it was fun to do.

The outside temperature is supposed to be 65 degrees tomorrow so I hope the gym temp is up as well and the bells are not frozen.

Tuesday - Dec. 23

The gym's heater broke down overnight and it was freezing inside, I could see my breath. I did snatches first because I didn't want to take my sweatshirt off for jerks to start.

Snatch @ 24kg, single arm switch
- 10 minutes @ 15 rpm

2-arm Jerk @ 24kg
- 5 minutes @ 8 rpm
- 3 minutes @ 12 rpm

Back Squats
5 x 135 #
5 x 225
5 x 315
5 x 325
5 x 335

Swings @ 32kg
- 40 / 40

Bells were cold and I tried to lift with gloves on but that just screwed me up so I went without. Being cold definitely effected the workout.

Monday - Dec. 22

20-minute 1-arm Long Cycle, switch arms every minute.

 - 10 rpm @ 32kg

Swings @ 40kg

 - 40 / 40

 - 40 / 40

The 20-minute set felt strong all the way through.  It was the first time I've really ever picked up the 32kg bell and it did not feel heavy, which was nice.  I'm going to be much more diligent about doing swings at the conclusion of every training day.  They may not always be with the 40kg, but I will be doing them.  It can only help.

Saturday - Dec. 20

Barbell Snatch

3 x 40kg

2 x 50

2 x 60

2 x 70

2 x 80

2 x 80

1 x 80

2-arm Jerk @ 24kg

 - 6 minutes @ 10 rpm

Snatch @ 24kg

 - 6 minutes @ 20 rpm

Atlanta Southeast Competition

Scott Shetler held a great competition on Dec. 13.  It was great to see so many familiar faces that made the trip to compete.  My goal was to complete 200 snatches in competition.  I came up short, 138 total.  Right from the start the set just felt different and then at the end of 3 minutes on my first arm, it just stopped working.  This was a feeling I was very unaccustomed to and I switched arms for fear of dropping the bell.  My second arm didn't go much better and after 3 minutes I was feeling the same.  I held on for a few more reps and then it was done after 7:34.  

I won the overall best lifter award for the weekend, but still feel very disappointed in my own performance.  It was the first time that I have failed to perform better in a competition than I have in training.    

My next competition will be at the Arnold Fitness Expo and I will be even better prepared for that venue.   

Tuesday - Dec. 9

2-arm Jerk @ 32kg
- 6 minutes @ 8 rpm

Snatch @ 32kg, single arm switch
- 6 minutes @ 20 rpm

This is my last training day prior to the meet in Atlanta, Saturday, Dec. 13. Everything felt good, time to get my rest.

Saturday - Dec. 6

20 minute Cate Imes Challenge @ 32kg
Snatch - 172
Clean + Jerk - 84

I started the snatches at 20rpm but slowed down after 4 minutes to 15rpm. I was still feeling my hips and back from the 4 minute swing set with the 40kg on Tuesday. I had a brain malfunction and missed a rep at the end of the 10 minutes. The Clean + Jerks went smooth and 8rpm was fairly relaxed. I did have few minutes of 9rpm due to me loosing track of where I was.

Thursday - Dec. 4

2-arm Jerk @ 32kg
- 5 minutes @ 8 rpm

Snatch @ 32kg, single arm switch
- 8 minutes @ 15 rpm

Swings @ 40kg, single arm switch
- 4 minutes @ 32 rpm

Tuesday - Dec. 2

2-arm Jerk @ 32kg
- 5 minutes @ 8 rpm

1-arm Jerk @ 40kg, single arm switch
- 4 minutes @ 12 rpm

Snatch @ 36kg, single arm switch
- 4 minutes @ 20 rpm

Deadlift
5 x 135#
5 x 225
5 x 315
5 x 405
5 x 495 - belt
1 x 545 - belt, wrist straps
1 x 560 - belt, wrist straps

Everything felt good today. It was my first time doing a timed snatch set with the 36kg. Its amazing what an extra 4kg can do. I ended up using wrist straps on my final deadlifts because my hands were tender from the snatch set and I didn't want to risk tearing a calus a week before a comp.

Sunday - Nov. 30

2-arm Jerk @ 32kg
- 3 minutes @ 6 rpm
- 3 minutes @ 8 rpm
- 3 minutes @ 10 rpm

Snatch @ 32kg, single arm switch
- 10 minutes @ 12 rpm

My quads and legs were still very tired from a full day of skiing on Friday. I telemark ski and my legs felt strong all day but still did not have the extra pop they needed to do jerks effectively with 32kg. Snatches on the other hand felt very good for the long slow set.