Wednesday, October 6, 2010

Training plan for the fall weightlifting meet

Yesterday's WOD:

5 rounds for time of:

(2 deadlifts 145# + 6 stick jumps 20") x 2
10 T2B

My time: 9:18. Did better this time with stringing together the toes to bar. Stick jumps, not so much. I think that, as with box jumps, I need to practice the coordination to string them together at a lower height, maybe outside of a WOD cause I get freaked out with the clock running. The deadlifts were hard but not miserable, so I think I picked a good weight on those. Worked a bit on dead hang pull-ups after the workout, got a few but there wasn't much left in my lats!

Then I stayed for weightlifting, where Coach Randy helped me and Sonja come up with a plan for the next 5 weeks, to work up to the meet. I love planning! Seriously, this will help me to stay focused and work towards my goals.

The Plan

Current: Snatch 38kg, Clean and Jerk 50 kg
Goal: Snatch 40kg, Clean and Jerk 53kg

Those are the workouts. Translated:

3 days a week

Day 1 (Snatch):

3-4 sets of 2-3 reps:
snatch balance
power snatch

Day 2 (Clean and Jerk):

3-4 sets of 2-3 reps:
drop cleans
power clean and push jerk
clean and jerk

Day 3 (Snatch and Clean and Jerk):

3-4 sets of 1 rep:
power snatch
power clean
clean and jerk

then some front squats

On each day, I'll work up to a percentage of my max. These are:Week 1 (10/4 - 10/10) 80% of current max
Week 2 (10/11 - 10/17) 90% of current max
Week 3 (10/18 - 10/24) 75% of current max
Week 4 (10/25 - 10/31) 85% of current max
Week 5 (11/1 - 11/7) 100% of current max
Week 6 (11/8 - 11/13) week of the meet: take it easy

I did Week 1, Day 1 last night:
snatch balance: 35-55#
power snatch: 55-65#
snatch: 65-70#
then a few squat snatch singles at 65#

And cause it can't be all training all the time here, I give you the cutest tiny bunny videos ever (via Disapproving Rabbits).

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