Clean and Jerk

Seated Hip Stretch
Foam roll-did time based rolling
Joint Mobility
Olift mobility
Glute activation drills


Clean and Jerk (lbs)
135x1
185x1
215xF overthought it
215x1
235x1
245x1
255xF
255x1 (94%)
265xF-missed jerk (98%)
265xF-missed clean
265xF-missed clean

Pre hab circuit
Shoulders/TVA/Glutes
T-Y-U-W w/5lbs
Plank 60s, 30s q side
Hip Bridge 20 2 legs, 10 q 1 leg
X-Band walk 12 steps q leg

TGU 3min w/35lb KB

Snatch

Seated Hip Stretch
Foam Roll
Joint Mobility
Olift Mobility

Snatch (lbs)
95x1
125x1
145x1
165x1
185x1
195x1
205x1
215xF-caught it over head, but could not stand up with it then lost it forward
215x1 (98%)
225xF -missed forward (102%)
225xFx2-Clarked it both times
Scraped my shins on the 225, not doubt my pull was way off, probably why I had no chance on the last 2.

Prehab
Glute bridge
20 2 legs
10 L leg
10 R leg

Hip adduction
10 q leg

Plank 1min
Side Plank 30s q side
Hip Circles 10 both ways

After 165lbs, I did squat/hip stretch and seated hip stretch. Back felt okay, began to feel tired after 205.

Mobility, DH Pull-ups, TGU

Mobility Work (15min)
Seated hip stretch
Foam Roll (8min)
Joint Mobility
Static Stretching-hamstrings

DH Pull-up Ladders
5,5,4,4,...1,1
Got hard on second set of 3

5min TGU w/35lbs KB

Static Stretch hamstings

Fixed Gear

Took the week off. My L hip, lower back were pretty messed up from the DL session last week. I did see my chiro 3x in the past 7days. I need to listen to my body more. I knew I did not have that DL session in me. Also, I need to stress mobility. Strength, mobility and endurance form the base. I used to think strength was most important, maybe as I age, mobility is the most important.

Today, rode the fixie 40min. Rode with my son, easy pace. Wore gym shoes, not cleats.

Post mobility:
Tommy Kono's hang loose stretch
Foam Roll
Static Stretching

Clean Deadlift

Seated hip stretch
Foam Roll
Joint mobility
Olift mobility

Clean DL (lbs)
135x5
225x1
275x1
315x1
345x1
365x1
370x2, as I was locking out#2, I felt a pop on my L hip, I stopped here and began to stretch. Goal set was 5 reps.

I have been dealing with LBP for 3 years, I will be out at least a week. Trying to see chiro today

Clean and Press

Seated hip stretch
Joint mobility
Foam Roll
Olift mobility

1 Circuit:
-100 Skips
-5 H. power snatch w/bar
-5 Split jerks w/bar
-10 Back Extensions
-10 Roman Chair sit-ups
-10 Kipping pull-ups
-10 Push-up

Power Clean to Press (lbs)
95x3
125x1
145x1
155x5

Had to take care of some work stuff early, stopped here.

Back Squats

Seated hip stretch
Foam Roll
Joint mobility
Olift mobility

2 Rounds
-100 Skips
-5 Power Snatch w/bar
-5 Split Jerks w/bar
-10 Back Extensions
-10 Roman Chair sit-ups
-10 Kipping pull-ups
-10 Push-ups

Back Squat (lbs)
135x5
185x3
225x1
255x1
275x1
285x5-Felt strong, goal set

Ab rollout from knees
2x15
1

Seated Hip Stretch
Joint Mobility
Foam Roll
Olift Mobility

Clean and Jerk (lbs)
135x1
185x1
215x1
235x1
255x1

Clean DL
315x1
345x1
365x1
390x3-Goal Set
-This was harder then I thought. The grip was hard, but keep T-spine extension was the harderst. After the last rep, I felt my SI Joint on my L side. Need to watch it.

Max DH Pull-ups:20

Seated hip stretch
Foam Roll

Next day: did not sleep well, hips bothering me. Felt this at insertion of sacrum and pelvic, felt it in whole joint. By the end of the day it was better. Will take MR tonight.

I rode my bike with kids about 1.5 hours before lifting. Also did clean first, but the goal set was heavy and forced too much. Next time, instead of doing 3-5 rep sets, will do 3 singles fast, resetting grip and back before each rep.

Power Clean and Press

Seated Hip Stretch
Foam Roll
Joint Mobility
Olift Mobility

Power Clean to Press (lbs)
95x1
125x1
145x1
155x1
165x3
-Fought the press on the goal set reps 2,3

DH Pull-up ladders
7,6...1, no breaks

Back Squats

Seated Hip Stretch
Joint Mobility
Foam Roll
Olift mobility

Back Squat (lbs)
150x3
190x2
230x1
270x1
290x1
300x3-Goal Set

Foam Roll
Seated hip

Front Squats, Snatches, Clean and Jerk

Dr. Hartman's workout B

Seated hip stretch
Foam Roll
Olift mobility

In lbs:
Front Squats:
135x3
185x1
225x1
250x3repsx5sets

Snatch:
95x1
125x1
145x1
165 (75%)x1x5, noted I failed the 3rd rep, did 6 total snatches

C&J
165x1
200 (75%)x1x3

I cut the snatches and clean and jerk a few reps short of what was on Dr. Hartman's blog. Still building up to volume and trying to do more then I can recover from

I stole this program from Dr. Hartman....

Seated Hip Stretch
Foam Roll
Olift Warm-up

3 Pos Sn w/45lbs bar x2

Snatch (lbs)
95x1
125x1
145x1-warm-up
165x1
175x1
185x1
195x1
205x1 (93%)

Clean and Jerk
185x1-warm-up
200x1
215x1
230x1
245xF-got distracted and lost the jerk
245x1 (90%)

Stopped here on C&J. Skipped the squats today because I do not want to overdo the volume. I have been doing 1 lift a day for awhile.

I have lifted "up to a heavy single, miss a few times, etc" for a long time. Interested in trying a percentage based approach

What program most Olifters should do...

I have been giving a lot of thought of what the ideal program for the masters weightlifter should be. First, there are 3 types of masters weightlifter. First, the one who has been weightlifting since he was about 9 years old. These people should continue doing whatever they do. The next is the guy who never picked up a barbell in his life. This guy need to build strength and get better at the lifts. Finally, there are guys like me. New to weightlifting, but have been training with a barbell for years. How should we train? Do we need to develop broad strength? Or do be need to learn how to use our current strength to snatch and clean and jerk heavier loads?

Here are some numbers....

Your Front Squat should be about 90% of your Back Squat. If it is not, check the depth of BS, I am talking, Olympic style, torso upright, A2A squat, not a powerlifting squat.

Your clean and jerk should be somewhere between your 3 rep max and 1 rep max Front Squat (FS). If you have very good technique, it will be at or even above your FS 1RM. If you have acceptable technique, it should be at least your 3RM (about 90% 1RM).

Your snatch should be 80% of your clean and jerk. Putting it all together we get this...

Clean and Jerk 80% of Back Squat
Snatch: 65% of Back Squat

If a lifter has met the above criteria, they need should train both strength...pulls, squats, presses, etc and technique. If they have not, do they really need to be stronger? Or would their time be better utilize developing the lifts?

I am of the belief way too many people think the way to get their lifts up is to get stronger, but their lifts are currently so far below what they should be (based on current strength level). The need to get stronger in the clean and jerk and snatch, not stronger in the squat/press/deadlift.

How does one do that? They snatch and clean and jerk. They do the lifts as heavy as possible, as often as possible. Why heavy? Because, heavy lifts require the lifter move themselves around the bar to make the lift. In lighter lifts, or even power lifts, the lifter is able to put the bar in position. It is the ability to move ones self around a heavy barbell that most people lack. This is why most people can squat and deadlift reasonable good numbers, but can not snatch or clean and jerk comparable numbers. They need to practice this skill by olifting heavy.

So, the ideal program for most of us is snatch heavy, clean and jerk heavy, then maybe if you have time, energy, front squat...heavy. I would add the FS to enforce the torso up, lat spread, thoracic extension, elbows up, ankle flexibility, hip mobility and mid line stability necessary to make heavy lifts. Also, I think most people believe you have to squat (you may not if you can already squat).

Snatch

Seated Hip Stretch
Joint Mobility
Foam Roll
Olift mobility

Snatch (lbs)
95x2
125x2
145x1
165xF,1
185x1
195x1
205x1
210xFx2-missed forward
210x1
215xFx4-all close, just missed forward
220xF-missed forward

I have come to the conclusion to snatch heavy weights, you need to snatch heavy weight. You need to practice. Heavy lifts are hard, I will not hit these weights until I consistently practice lifting these weight. Snatching once every other week is not enough for me to do it.