Sunday 12 Aug 12

CFDC (Olympic weightlifting cycle:  Week 3)

5 x 1 power clean/1 hang squat clean/1 jerk

60kg, 70kg, 75kg, 80kg, 85kg

Squat 3 x 12 @ 65% (perform AMRAP ring dips between each set)

195# (7, 7, 7)

Toes-to-bar 15-15(f)-15(f)

Notes:  One of the most intense training days I can ever remember.  Worked up to 85kg on the clean & jerk complex.  I focused today on the transition to the jerk.  Really popped the bar off my shoulders out of the bottom of the clean and readjusted the hands slightly wider with the elbows down-and-out.  My jerk was massive and it felt really great to be back driving some weight around.  Hardest part of the complex is standing up out of the front squat -- need to talk to Chris about incorporating more front squats.  Speaking of squats, today's 3 x 12 @ 65% were some of the most difficult sets I've ever completed.  Reps 6-9 were an absolute grind.  Reps 10-11 were brutal.  Rep 12 was an out-of-body experience.  Tom said we're moving to 2 x 15 @ 65% in two weeks, and then 1 x 20 @ 65% in four weeks.  I can't even imagine what that will feel like.  Ring dips were tough after the systematic failure caused by squats.  Still, seven reps per set is pretty decent for me.  Still can't complete three sets of 15 toes-to-bar, but will continue trying.  Hit the pool on Sunday afternoon for some practice and recovery.  Swam a 200 yard free-style at one point, which is my best distance to date.  Also practice turning at the wall, including flip-turns.