Today I am embarking on the start of a 12 week Olympic lifting program designed by Mike Burgener (of "Burgener warm-up" fame). My snatch and jerk numbers fall way behind my other lifts and I decided to mix it up and address this problem over the course of the next 3 months.
Warmup:
"Burgener Warmup"
Power Snatch/Hang Squat Snatch/Snatch @ 45#, 75#
SWOD:
-Power Snatch/Hang Squat Snatch/Full Snatch: 2 reps @ 95#, 3 reps @ 102#
-Snatch Balance: 2x3 @ 73#, 3x3 @ 80# (50/55%)
-Back Squat: 8,8,6,6,5 @ 237#
-Clean Shrugs: 5x5 @ 282#
-Back Extensions: 3x10
-Situps: 2x25
-Chinups: 1x10
These numbers seem pretty random, but the program is set up specifically to work off percentages of my 1RM (145# Snatch, 245# Clean, 210# Jerk). The snatch balance numbers were supposed to be based on 70/75% of my 1RM snatch, but it just felt too heavy. Obviously my snatch numbers are pretty weak. Let's hope this program changes that.
Metcon:
-Max Reps of "Woman-Makers" in 6 minutes:
38 reps @ 40# dumbbell
Most of my focus during this Olympic lifting cycle will be strictly on the lifts. However, I will be throwing in 6-8 minute AMRAP's at the end of each session. This will allow me to focus strictly on keeping my intensity extremely high, and won't burn me out too much for my next lifting day. Now before you guys make fun of me for the "Woman-Makers", its a burpee with a dumbbell in one hand, then finished off with a one-arm snatch, and then a push press. BRUTAL.
Diet:
-1 Protein Shake (Whole Milk, Whey Protein, Peanut Butter, Ice)
-3 pieces of chicken, sweet potato fries, 1 cup veggies, 1/4 avocado, diet soda
-Package of Turkey Lunch Meat
-2 Handfuls of Trail Mix
-Handful of Shredded Cheddar Cheese
-4 Pieces of Chicken, 2 cups of sweet potatoes
-Tons of Water
No comments:
Post a Comment