Last week I did not log our training, because so much of it was up in the air.  Caleb was just getting back from the OTC and I knew would want to try out some of the new things he learned from Zygmunt, Donny is starting to peak for worlds and doing things a little different than the others, and Jon needed a lower volume week.  So we played it by ear all week, and everyone got in a nice week of training with some nice lifts being done.

This week we are back at it in pretty much the normal fashion.

Monday AM

Snatch warmup exercise

Snatch

powerclean and jerk

Front squat

Monday PM

Powersnatch

Clean and jerk

Lower back work

Tuesday

Snatch

Power clean

push press

Wednesday AM

Snatch warm up exercise

Snatch with pause at knee

Snatch

Squat

Wednesday PM

Snatch

Clean and jerk with stop at knee

Clean  and jerk

Thursday

Power clean

Jerk from rack

Friday AM

Snatch warm up exercise

Snatch

Power clean

Front squat

Friday PM

Snatch

clean and jerk

Saturday

Snatch warm up exercise

power snatch

power clean

push press

lower back work

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Vegetable Soup

By Donny Shankle

8-12 Tomatoes (best tasting if you take the time to grow your own)

3 cups chopped carrots

2 cups chopped yellow onion

2 cups chopped green onion

2 cups chopped mushroom (your choice)

1 chopped green bell pepper

2 cups chopped celery

1 handful diced parsley

1 handful diced cilantro

2 tablespoons crushed red pepper

1 chopped head of cabbage

2 tablespoons salt

2 tablespoons black pepper

6 cloves chopped garlic

3 bay leaf

Louisiana hot sauce to your taste (optional)

1 cup rice

There are no rules here. You can add whatever vegetables you like. This was how my mother got her boys to eat their vegetables and stay strong. I try to keep a tomato garden because store bought tomato’s are awful. Plowing dirt and pulling weeds is great exercise in return.

In a large pot add water until roughly three quarters of the way full. Add all of your ingredients and bring to a boil. Once boiling starts bring heat down to medium low and let cook for 5 hours covered, stirring every hour. Add your rice when you have about an hour and a half left. When done cooking let sit for 30 minutes and serve with buttered bread.

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For Information on California Strength Open October 3rd 2010 Click Here

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Monday

AM

Snatch to 80%

Clean and Jerk to 80%

Front squat to max clean and jerk

NOON

snatch 3 sets of 3

clean and jerk 3 sets of 3

posterior chain work, 4 sets of 10

PM

Snatch to max with 5 second hold at knee, 3 back off doubles

clean and jerk max with 5 second hold at knee, 3 back off doubles

Tuesday

AM

Max on snatch from hang below knee

Max on power clean and jerk

PM

Snatch and clean and jerk to 85-90%

posterior chain, 2 sets of 20, light

Wednesday

NOON

Squat 4 sets of 8

RDL 3 sets of 5

Posterior chain, 4 sets of 10

Thursday

NOON

Powersnatch to 80%

Powerclean to 80%

PM

Powersnatch to 90%

Powerclean and jerk to 90%

2 sets of posterior chain, 20 reps light

Friday

AM

snatch to 80%

clean and jerk to 80%

Front squat to clean and jerk max

NOON

Snatch to 90%

clean and jerk to 90%

PM

snatch 5 doubles

clean and jerk 5 doubles

Saturday

NOON

squat, 4 sets of 8

RDL 3 sets of 5

posterior chain, 4 sets of 10

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Last week we tapered a bit, rested a bit.  The guys going to a local competition did mostly lifts but low volume, the guys not going to a meet did a variety of odd stuff. We all trained.

This week will go as follows…  It will be a hard week…

Monday

AM

Snatch 8 doubles with a pause at the knee

clean and jerk  8 doubles with a pause at the knee

various heavy lower back work

PM

Snatch singles 8 singles with a pause at the knee

clean and jerk 8 singles with a pause at the knee

vertical exercise 5 sets of 10

Tuesday

8 sets of the following.  weight in rack, front squat it twice, jerk it, drop it, take 20 kilos off, power clean it and put it back in the rack.

muscle snatch, 5 sets of 10

Wednesday

AM

2 high pulls + one snatch, 8 sets

2 pulls + one clean and jerk

various lower back and posterior chain work

PM

8 snatches

8 clean and jerks

Squat 4 sets of 8

Thursday

max on power snatch

max on power clean

Friday

AM

Snatch light

Clean and jerk light

PM

Snatch light for a few doubles

Clean and jerk light for a few doubles

Saturday

Snatch lto max, then 3 or 4 doubles with 10kg less

clean and j erk to max, then 3 or 4 doubles with 20kg less

squat 4 sets of 8

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Monday

AM

Snatch several doubles at about 75%

clean and jerk to near maximum

Reverse hypers

PM

Snatch to near maximum

clean and jerk several doubles at about 75%

Back raises

Tuesday

Power snatch to max, then two doubles with about 15kg less

power clean and jerk to max.  then two doubles with about 15kg less

Some upper back and shoulder exercise.

Wednesday

AM

Snatch several doubles up to as high a weight as possible

clean and jerk to about 75%

reverse hypers

PM

snatch to about 75%

clean and jerk several doubles up to as high a weight as possible

Back squat 4 sets of 8

Back raises

Thursday

Power snatch to max

Power clean to max

Some shoulder and upper back strength movement

Friday

AM

Snatch light

clean and jerk light

Reverse hypers

PM

Max snatch

max clean and jerk

Saturday

squat, 4 sets of 8

light snatch

light clean and jerk

Back raises Read the rest of this entry »

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Monday

AM

Snatch to about 90%

clean pulls to max clean

Muscle snatch 5 sets of 5

PM

Snatch high pull doubles up to max snatch

clean and jerk to about 90%

Tuesday

powersnatch to max

powerclean to max

Wednesday

AM

Snatch to about 90%

Clean pulls to max clean

vertical lift 3 sets of 10

PM

Snatch pulls to max snatch

Clean and jerk to about 90%

squat 4 sets of 8

Thurday

Powersnatch to about 90%

Powerclean to about 90%

Friday

AM

Muscle snatch 5 ets of 5

Clean and push press fairly light

PM

Snatch to max

clean and jerk to max

Saturday

Snatch pulls to max snatch

Clean pulls to max clean

Squats 4 sets of 8

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Taylor Rooper has just started lifting for California Strength under Glenn Pendlay and the elite team members

Andrew Jester as well.

Great job guys!!

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Jon North describes his recent push onto the National Stage in less than one year training with the elite team at California Strength under Glenn Pendlay and David Spitz

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One small explanation, whenever possible, the whole set is done without setting the bar back to the floor.  So, a snatch double or clean double would be done by lowering the first rep and not quite letting the second ever touch the floor.

Monday

AM

2 snatch high pulls + one hang snatch, hang position just off the floor.  8-10 sets with 80%

clean and jerks, 4 singles with 85%

back raises

PM

Snatches, 4 singles with 85%

2 clean pulls + one hang clean + one jerk. 8-10 sets with about 80%

Muscle snatch 5 sets of 5

Tuesday

power snatch to 90%

power clean + 2 front squats + jerk.  8-10 sets at 90% of best power clean

vertical lift, 3 sets

Wednesday

AM

Snatch 85% for a double

clean and jerk for 8-10 doubles, 3 second pause off the floor on both, 80% of max.

Muscle snatch 5 sets of 5

PM

Snatch for 8-10 doubles, 3 second pause off the floor on both, 80% of max

squat 4 sets of 8.

back raises, 3 sets

Thursday

2 power snatches + 2 overhead squats.  8-10 sets at 90% of best power snatch

power clean to 90%

Friday

AM

clean and jerk to around 90% for 3 singles

Snatch 8-10 doubles with around 80%

PM

snatch to around 90% for 3 singles

clean and jerk 8-10 doubles with around 80%

Saturday

2 snatch high pulls + 1 snatch, 8-10 sets with around 80%

squats 4 sets of 8

Back raises 3 sets

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