Snatch exercises with 50kg for 1 minute, make it as hard on yourself as possible, do a variety of different exercises with a snatch grip without letting go of the bar.
Powerclean and jerk up to max, BUT take a 3 second pause with the bar 1 inch from the ground.
This week will look strange to many followers of this blog. Keep in mind that the lifters following this program have all just trained very hard and very specifically for a long time for Pan Ams, Junior Worlds, or both. I have been and continue to be an advocate of pretty specific training, what many term the “Bulgarian” program. But I also believe that every once in a while the body needs a little change of pace, while still working hard. We will be adding in a few odd and unusual things to accomplish this for a couple of weeks, then phasing much of it out. Who knows, something might seem to work and end up sticking.
AM
6-8 doubles on snatch with medium weight, done quickly. Will attempt to do the second rep from the hang with a pause below the knee.
6-8 doubles on clean and jerk done quickly with medium weight. medium probably means around 80%, but we will see how they look.
back raises.
PM
Snatch: three waves of 3 lifts, weight based on ability.
clean and jerk: three waves of 3 lifts, weight based on ability.
3 sets of 5 on muscle snatch from the hang.
Based on our performance at the last few competitions, training is going to change slightly. What we as a team lack the most is consistency, and we are going to do a few things differently to address this. The basic plan will stay as it was, but morning workouts will focus a little more on medium weights, with the emphasis being on consistent technique and no misses. To make up for the decrease in intensity in morning workouts, we will add a little volume and even some assistance work, and we will try out some variety on how the competition lifts are performed on the morning workouts.
Today Mack Brunson lifted. He went 2 for 6 in his first international competition. I will be posting video when I get back to the states, because the internet here is in and out all the time. He snatched 95 on his 2nd attempt and clean and jerked 125 on his 1st attempt.
Some of us trained today, I did not. I am not as conditioned as everyone else since I have just been coming back, so I needed a day off from lifting.
Chioma A. arrived today and her bags were lost, she had to wear my clothes… hopefully she won’t have to wear my clothes for too much longer because I only brought enough change of clothes for this trip for me haha.
The weather was so much better today towards the end of the day.. It rained and thundered and lightening. And being in California and from Texas, I miss my thunder and lightening.. So I slept with my window wide open and enjoyed the noise, wind and light show.
More to come tomorrow!
-Caleb
Tags: Caleb Ward, glenn pendlay, Junior World Championships 2010, olympic lifting
Today, the main things that happened were that we trained and the start list was released.
Everyone looked great in training, I myself feel very strong coming back from injury. I hit 2 easy singles at 140 in the snatch, and struggled a little with a 180 clean (caught it off balance), but did my best jerk of the day with that weight, so I feel confident.
The start list was release, Everyone from the USA will be competing in the ‘B’ sessions, except for Chioma A. and myself. So, if there are any live results and you are interested in staying updated, that’s where you can look for the USA lifters.
We finally all got our air conditioners to “work.” And by work, I mean that they blow air at 1/2 mph, and that’s at full speed. We’re all use to it now.
Some lifters ventured out for a McDonalds last night at a near by mall, but I (oddly) and eating and somewhat enjoying the food they are providing for us. It’s not my favorite, but it’s chicken, beef and pork and it is all certainly edible. Breakfast is the hardest, because I hate eggs and the only other source of protein they have had was some sort of hot dog. Good thing I brought protein bars.
I’ll try to get some pictures from the opening ceremonies today to post for everyone to see, but don’t hold me to it! The internet hardly works here, so I don’t want to make any promises.
-Caleb
Tags: Caleb Ward, glenn pendlay, Junior World Championships 2010, olympic lifting
Hello all!
We have made it to Bulgaria and are all in one piece. It’s very hot, but we can deal. We were told this is a 4 Star Hotel, and let’s just see I’ve been spoiled by American Standards. I slept very well, and talks from breakfast show that everyone else did too. No real problems so far, other than the amount of lifters and countries entered this year; Apparently they are having trouble accommodating everyone into the sessions they planned ahead of time. I will try to post a final schedule and wrap up of each lifter as the competition goes on.
Let’s just hope that NO NATURAL DISASTERS come our way!
Be back soon.
-Caleb
Tags: Caleb Ward, glenn pendlay, Junior World Championships 2010, olympic lifting
For Donny, very light snatches and clean and jerks today.
Jon is traveling to Guatemala today, and will not train
Tags: Donny Shankle, glenn pendlay, Video, Workout of the Day
Donny and Jon will compete at the Pan-Am championships on Sunday and Saturday respectively, so this week will be a lot less heavy lifts.
AM
snatch to about 70%
clean and jerk to about 70%
PM
snatch to max
clean and jerk to about 90%
Front squat to conservative single
Tags: glenn pendlay, Max Aita, Video, Workout of the Day
Light snatches and stretching
Light clean and jerks, and stretching
Tags: glenn pendlay, Jon North, Video, Workout of the Day
AM
snatch to 80%
clean and jerk to 80%
PM
snatch 3 singles with 85%
clean and jerk 3 singles with 85%
front squat to max, back off about 20kg for 2 doubles
Tags: Caleb Ward, glenn pendlay, Video, Workout of the Day
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