Light Olympic Lifting

01/30/09 Harwood Alone Rating: 7/10

I. Snatch Progressions: From hip - 95 x 3...95 x 3...135 x 3...155 x 3..From above knee - 175 x 3

II. Clean & Jerk Progressions: From hip - 135 x 3...155 x 3..From above knee - 185 x 3...185 x 3

"Had 30 minutes to workout only. Need to only do ONE set from hips then move down to allow energy to finish from floor. Used wrist wraps on all sets."

Gym Lifting

Location: LA Fitness Time: 0900 Alone Rating: 8/10

I. Behind Neck snatch grip (wide) push presses: 135 x 8...135 x 8..185 x 6..225 x 3..255 x 3...255 x 3...255 x 3..255 x 3..225 x 6

II. Hammer Strength seated shoulder press: stack (150 each arm) x 10...stack x 10

III Reclined rows: 10 lb on chest x 10..25 lb. on chest x 10..bodyweight x 6

IV. Dumbbell row: 110 x 8..110x 8

V. Hammer Strength standing shrugs: 6 45s x 20...6 45s x 20

VI. Swiss Ball neck bridges: bodyweight x 5..bodyweight x 5

"Was in rush to get to work..Probably made me use less weight on each exercise due to decreased rest between sets. Also doing push presses early in morning is hard..Always do better in afternoon on this lift." C

Olympic Lifts

Location: Harwood Jr. High Rating: 8/10

With John

I. Snatch: 95 x 3...135 x 3..155 x 3..175 x 3..185 x 3 (easy)

II Clean & Jerk: 135 x 3..185 x 3..185 x 3..205 x 3..225 x 3 (left elbow feels better. Minimal pain. Knees feel good..minimal pain)

III Back Squat: 135 x 5..225 x 5..275 x 5..315 x 3 (need to get much stronger with these..)

Overall solid session. Kept focused and amped throughout...

C

Gym Lifting 01/27/09

Location: LA Fitness Alone Rating: 6/10

1. DB Inclines: 65sx10....80sX8...100sx8...110sx8...110sx8

2. Hammer Strength Pulldowns: 4 45sx12...6 45sx8...6 45s & 2 10sx8..6 45s & 4 10s x 8

3. Hammer Strength (HS) Incline Press: 4 45s & 2 25s x 8 for 2 sets

4. Chest supported T bar rows: 3 45s x 8...3 45s & 25 x 8..

"Was in rush and did not have Katie there to spot on inclines.This led to having to use lighter DBs..Left elbow still hurting...pain = 4 out of 10. Olympic lifts tomorrow.."