Training for US Olympic Weightlifting Nationals

Looks like it has been a while since I have posted. I am now training for Olympic weightlifting nationals in july. Ill be training at cadence as well as catalyst athletics to prep for this meet. It is fun to change pace in my training. It was tough to get going last week but its getting better. 

Monday

AM

A. Squat Snatch, 1 rep per min x 12 mins - 4 min @ 105lb, 4 min @ 115lb, 4 min @ 125lb

B. Squat Clean and Split Jerk, 1 rep per min x 12 mins - 4 min @ 135lb, 4 min @ 145lb, 4 min @ 155lb

C. Back Squat @ 20X1, 5 reps @ 75% RM x 3 sets, 4 min

D. GH Raises @ 40X0, 4-6 reps x 3 sets, 2 min

A. completed as written

B. completed as written

C. 203#

D. w/10#

6- didn't feel like training

PM

7 min Rowing @ 50%-->75% - increase effort over the duration - damper 3

+

EMOM x 10 mins:

2 tough strict HSPU to Deficit

3 strict pronated chest to bar

+

7 min Rowing @ 50%-->75%

completed. i did 6" depth

6

Tuesday

Turkish Get-ups, build you way up to a few reps @ 24kg KB's

+

5 sets:

10 sec L Sit on Rings

10 sec rest

10 sec L Sit from Bar

90-120 sec rest

+

3 sets:

30 sec left side bridge

30 sec rest

30 sec front bridge

30 sec rest

30 sec right side bridge

30 sec rest

30 sce front bridge

30 sec rest

+

20 x 30 sec AD @ 75%/30 sec AD @ 50%

completed everything as written

8

Wednesday

AM

A. Back Squat @ 20X1, 5 reps @ 75% RM x 5 sets, 4 min

B1. CGBP @ 20X1, 4-3-2-1, 10 sec

B2. High Box Jumps, 3 tough reps x 4 sets, 10 sec

B3. KBS - 32kg, 10 reps x 4 sets, 3 min

C. 3-5 Strict Ring Dips per min x 10 mins - begin each min as a muscle-up (with a strict dip for 1st rep) 

A. 203#

B1. 115#, 125#, 135#, 145#

B2. 40"

B3. completed

C. 5 reps all sets

8

PM

20 minute Run @ 50%

8- completed

Thursday 

PM @ Catalyst

Squat Snatch. Snatch Balance, 1.1 per min x 9 mins - 3 min @ 40kg, 3 min @ 45kg, 3 min @ 50kg

+

Squat Snatch, build to 70kg for a single

+

Squat Clean. Split Jerk, 1.2 x 6 sets, rest as needed - 2 sets @ 60kg, 2 sets @ 70kg, 2 sets @ 80kg

+

Push Press. Push Jerk. Split Jerk, 1.1.1 @ 60kg x 6 sets, rest as needed - 

completed as written, fun to be in a new environment

8

Friday - off

Saturday

AM @ Catalyst

Snatch, work to a single for the day

80-- jumped to 85 and failed

+

C&J, work to a single for the day

95

8

PM @ Cadence

30 min @ 75%/moderate:

200m Row

100ft Farmer Walk @ 24kg/arm

25ft Handstand Walk

25 unbroken DU's x 2

15 Burpees - no jump @ top

10 left arm Hang KB Snatch @ 16kg

10 right arm Hang KB Snatch @ 16kg

didn't do this- family in town for father's day, already was at catalyst till almost 1:30, didn't want to miss out on the family activities

Monday-- June 16

AM

A. Reverse Med Ball Toss, 1 max effort toss every 30 sec x 10 total reps with 20lb ball

B. Front Squat @ 20X1, 5 reps @ 75% RM x 5 sets, 3 min

C1. GH Raises @ 20X0, 8-10 reps x 5 set, 1 min

C2. CGBP @ 21X1, 4-6 tough reps x 5 sets, 1 min

C3. Toes to Bar @ 30X0, AMRAP good reps x 5 sets, 1 min - hit toes to bar, keep legs relatively straight, control eccentric

A. completed

B. 180# , felt tough

C1. 10 reps with no weight, 10 reps w/10#, 10 reps w/10#, 9 reps/ 10#, 8 reps w/10#

C2. 115# x 6, 120# x 5, 120# x 4, 120# x 4, 120# x 4

C3. 6 for all sets, these were hard 

8

PM

4 sets @ high effort:

2 Rope Climb to 15ft - use legs

200m Run

10 Strict HSPU

2 min b/t sets

1:38, 1:38, 1:40, 1:41

+

4 sets @ high effort:

15 chin-up

250m Row 

15 push-ups

2 min b/t sets

1:46, 1:42, 1:47, 1:57

8

wrists hurt on HSPU and i know they would have killed me on saturday's HSwalks. been tougher to get motivated to work out but its coming back