Our heavy squat and pull day…

AM

Back squat to a max set of 5

clean deadlift to a max triple

This is our heaviest day of the week usually, so we will back off on the morning just a little to hit it hard in the afternoon.

AM

snatch up to 2 doubles at around 80 or 85%

clean nad jerk up to 2 doubles at around 80 or 85%

front squat to heavy single

PM

snatch to max, take 10kg off then do a double

clean and jerk to max, take 10-20kg off then do a double

Once again, adding a little bit of volume even though its a “light” workout…

AM

powersnatch to max, drop 10kg and do a double

powerclean to a max, then drop 10kg and do a double

front squat to a heavy single

Wednesdays are generally the day we do a little extra work on the jerk, we will be doing mostly doubles and triples for the next 3-4 weeks.

AM

Snatch to 90% then drop 10kg for 2 doubles

Jerk from rack for 3 triples

PM

Snatchy to 90% then drop 10kg for 2 doubles

Clean and jerk to 90% then drop 10-20kg for 2 doubles

Back squat for 3 sets of 2

We are going to be adding in front squats to our Tuesday and Thursday “light” workouts for the next 3 or 4 weeks…

AM

Powersnatch to max, then drop 10kg for a double

Powerclean to max then drop 10kg for a double

Front squat to heavy single

Today is the first day in our heavy period of training for the Pan Am championships…

AM

Snatch up to 90% then drop 10kg and do a double

Clean and Jerk up to 90% then drop 10kg and do a double.

PM

Snatch up to 90% then drop 10kg and do a double

Clean and Jerk up to 90% then drop 10kg and do a double.

Back squat 3 sets of 2

Lots of good things at this meet. 12 year old Sean looked great at his first meet, I couldnt have been more happy with the way Jon North has been bringing him along, left me with little to do as his coach for the first time at this competition.  He is gonna be a good one.

Jenny  lifted in her first meet also, as a 63, and went 6 for 6 with a 50kg snatch and a 65kg clean and jerk.  This girl has some talent!  She looked very very good with her technique for the time she has been in a meet.  She will be good if she pursues weightlifting long enough.

Fayola was another first time lifter, at 75+.  Like Jenny and Sean, she had a great first meet. 5 for 6 with 60kg snatch and 72kg clean and jerk.  Her last clean and jerk in particular was stupid easy.  I will be really surprised if she doesnt make 80kg next week.  This is a strong girl who can move, and with enough committment, she is gonna be a great lifter.  But I guess I shouldnt really question her committment, she is a student with a part time job who rides the BART then takes a bus to get to training 4 days a week.  Think about that next time you are thinking how tough it is to work training into your week!

Our two Junior lifters also had good days.  At 69kg Anthony keeps moving up every competition.  4 for 6 today with 88/110 and a 13kg PR total.  That 88/110 is gonna be 100/120 very soon.

At 85kg Robert went 4 for 6 with 105/132 and a 237 total.  He also had misses at 110 and 136, both lifts could have been made, neither was too heavy.  I said in December that he will do 120/150 soon, and I stand by that.  Its not gonna be that long.

Susan had a shoulder injury, but went 33/48 as a masters 69kg lifter, she has best lifts of 35 and 50 and a best total of 83.  She tried 51 on her last clean and jerk for a PR total, missed it, but it was makeable.  To come that close while injured isnt a bad day.  She will make that PR total pretty soon, and I personally think that a 100kg total isnt out of reach for her.

Cant say that much about Sandra, cause Max coached her.  But I hear that she made a Master American Record at 48kg.  66kg clean and jerk I think.  I guess thats not too terrible of a day.  I think she could do 70kg on the clean and jerk if she got some weightlifting shoes!

Jim Davis is another of our masters lifters.  Good lifter, though none to flexible, lol.  But he surprised me on the clean and jerk.  made 91, 97, and cleaned 100 only to press out the jerk.  Much better than I have seen him do in the gym lately.   As I understand it, the 97 is the best he has done in quite a while.  I was really happy to see him make that lift.

Mark Haz impressed me with his snatching.  102, 107, and a close miss at 110.  The 107kg was a fine lift.  And I will give him a backhanded compliment (the kind im best at) concerning the clean and jerk.   He manages to jerk 125kg + on a regular basis despite being about the WORST person I have seeen at utilizing stored elastic energy, either in the bar or his own tendons.  I have often been curious about what he could clean and jerk if his dip and drive were reversed quickly…  cause the guy is strong and has good positions.

Jon and Donny did not train or taper for this meet.  they both just came off a peaking period, and were just getting back into higher volume training, and both got on the platform here just to do it.  Neither made any PR’s, or even any particularly great lifts.  But it was good for both of them to get on the platform, and I saw good things in both their performances.  I velieve more now than I did 24 hours ago that both will tear it up at Pan Ams.

All in all, a good meet.  I hope I didnt forget anyone, if I did, forgive me, it was along day and these things do have an edit option.

glenn

After two light weeks, we will use this week to gradually ratchet the weights and volume back to full throttle.  We have a competition on Sunday the 28th where Donny and Jon will compete, but without the expectation of PR type weights.  Caleb will make and sell homemade ice cream at the meet, which is just as important.

The two weeks immedietly after the Pan-Am qualifyer was sort of a “reloading” time.   The guys each had a few nagging injuries, and in general needed some rest.  We still trained of course, but not at the usual frequency or intensity.  Jon held his lifts down to the 130/160 range, Caleb to the 140/170 range and Donny to the 140/190 range.  The main goal was to be fresh, injury free, and ready go hard as of March 22nd when the training cycle for the Pan-Am championships will start.

by Donny Shankle CPT

Q “So do you think about gold medals while your training?”

A “No , to me thinking about gold medals only gets in the way. Anyone can win a gold medal if they

work hard enough. I’m trying to become a fucking legend.”

Q“Sometimes when I watch you train its so confusing because it seems like the heavier you go the

easier it looks, why is that?”

A“I take the little ones for granted I guess. Gotta stop that.”

Q “How important is technique to you?”

A “Like cleaning your rifle.”

Q “What do you mean?”

A “Well so many people spend their time polishing and lubricating their weapon, that they forget

while you want the damn thing clean, don’t forget how to un-sling your weapon and kill the enemy.

Learning technique is great but once you got it, you then have to rely on whats important to win,

and that’s being stronger than the next person.”

Q“How do you prepare before a big lift?”

A“First I visualize in my head that what I’m about to do has been done before already. I do this over

and over so many times that I begin to convince myself its true. Then I just command my will

power to go and make the damn thing real.”

Q “Do you have any advice for people interested in beginning weightlifting seriously?”

A“Yes, ask yourself why you want to be strong. If you already are strong ask yourself why.

Your answer will determine how far you can go.”

Q“Can you explain what you mean?”

A“No , that’s something which is going to be different for everyone. If you haven’t reached that

point yet then keep training.

Q “Any other advice you can share for a beginner?”

A “Once you figure out why your strong then make a list of reasons why you want to compete,

who your competing for, and what kind of competitor you want to be. Once you do that look

at it from time to time to refresh your memory on why you put yourself through such torment.

And above all never change your list, even if life changes.”

Q “So do you look at your list from time to time?”

A “Everyday.”