Monday 12/23/13

Power Snatch
2x3 (175)
2x2 (185)

Snatch
2x3 (185)
2x2 (195)
1 x (205/215/225/235)

Power Clean + Clean 
1+1 (205/225/245/265)

Clean 
2x2 (225)

Saturday 12/21/13

Back Squat
3 x 275/315/365

Push Press
3 x 185/225/275

Power Clean
3 x 185/225/275

Saturday 12/14/13

Kong Fest
I Finished 11th this year down from 4th last year.  Snatch improved from 255 to 275 (due to specializing for the last six months) King Kong time went from 3:20 to DNF (due to the before mentioned specialization.)

I was thrilled with the way this competition came together.  We have an outstanding group of people here at EVCF.  The work that they did allowed me to host and compete in the event.  Thank you to Jeremy Galo for running scoring, Chris Falkner for running the webcast, Bill Laskowski for managing equipment, Becky Vasey for providing food, Krystal Rodriguez for running check-in and Matt Foreman/Tiffany Hendrickson for the commentary!   Thank you to everyone who volunteered!

The EVCF Competitors had an awesome showing! 
Angry Chimp:

6th Logan Vogel
10th Daniel Feavel
11th Tim Bond
13th Matthew Horton
16th Jamie Handley
17th Zachary Fernandez
19th Shawn Smith
22nd Thomas Abia II

Queen Kong:

1st Melissa Einbinder
4th Analisa Marquez
8th Kate Lydy

King Kong:
2nd Danny Lazzeri 

3rd Alex Lee 

4th John Alvarado 

9th Istvan Dioszegi 

11th August Schmidt
11th Zach Utley

Snatch Ladder
(add 10lbs every minute)
185/195/205/215/225/235/245/255/265/275/285x
(the snatch ladder went about how I expected.  The Olympic Lifting specialization paid off with a 20lbs improvement over last year.  (285 was very close)

3:00 to Establish Max Shoulder to Overhead
340/355x/355x/355x
(made the mistake of changing strategy. the plan was 340/350/360.  instead I jumped to 355.  had it locked out overhead 3 times, right arm kept giving out.  this was happening in training too....was hoping it would clear up with rest)

King Kong
3 rounds for time: (DNF 21Reps)
1 Deadlift 455
2 Ring Muscle-ups
3 Cleans 250
4 Handstand Push-ups
(paid the price for specialization here.  very minimal gymnastics or conditioning over the last six months.  made the mistake of coming out of the gate too fast.  spent a lot of time stuck on the second round of muscle-ups)

Final
For time: (70Reps)
30 Double Unders
7 Bar Muscle-ups
7 DBall Over the Shoulders
5 Bar Muscl-ups
5 DBall Over the Shoulders
3 Bar Muscl-ups
3 DBall Over the Shoulders
30 Axle Shoulder to Overhead 160lbs
(this workout went better than expected.  Paced right and enjoyed the workout)

Wednesday 12/11/13

For time: (7:32.1)
2k Row

Monday 12/10/13

For time: (6:07)
30 Double Unders
7 Bar Muscle-up
7 DBall Over the Shoulder 150
5 Bar Muscle-up
5 DBall Over the Shoulder
3 Bar Muscle-up
3 DBall Over the Shoulder

Saturday 12/7/13

Snatch
2 x 209/209/209
1 x 220/220
1 x 231/231
1 x 242/242

Snatch Pull
3 x 330/330/330

Hang Clean + Push Press
3+3 176/176/187/187
2+2 198/209

Back Squat
5 x 264/308

Wednesday 12/4/13

Snatch Ladder
Every 1:00 for 10:00
185/195/205/215/225/235/245/255/265/275x

(5:00 transition/warm-up)

3:00 to establish Shoulder to Overhead:
295/315/335/355x

(10:00 transition/warm-up)

3 rounds for time: (6:41)
1 Deadlift 455
2 Ring Muscle-ups
3 Clean 250
4 Handstand Push-ups

Monday 12/2/13

For time: (6:42)
30 Double Unders
7 Bar Muscle-ups
7 DBall Over the Shoulder 150
5 Bar Muscle-ups
5 DBall Over the Shoulder
3 Bar Muscle-ups
3 DBall Over the Shoulder

(rest 2:00)

For time: (3:00)
30 Axle Shoulder to Overhead 160

Not timed:
Ring Muscle-up 12x1

Sunday 12/1/13

For time: (7:35.9)
2k Row

Saturday 11/30/13

Snatch
1 x 245/245/245/255/255/265

Rack Jerk
3 x 275/295/315

Bar Muscle-up
5-4-3-2-1
(rest :30 between sets)

Friday 11/29/13

For time: (7:37.8)
2k Row

Wednesday 11/27/13

Rack Jerk
2 x 275/295/315/325
1 x 335/345/345
3 x 315
5 x 275
8 x 225
(rest 1:00 between sets)

Back Squat
2 x 365/385/405
1 x 425/425/425
3 x 405
5 x 365
8 x 315
(rest 1:00 between sets)

Tuesday 11/26/13

3 rounds not timed:
30 Double Unders (unbroken)

For time: (2:25)
3-2-1
DBall Over Shoulder 150lbs
Bar Muscle-ups

(rest 3:00)

For time: (2:20)
3-2-1
DBall Over Shoulder 150lbs
Bar Muscle-ups

(rest 3:00)
 
For time: (2:15)
3-2-1
DBall Over Shoulder 150lbs
Bar Muscle-ups

Sunday 11/24/13

1 Snatch + 1 Hang Snatch (below knee)
185/195/205/215/225/235/245/255

Snatch (T&G)
3 x 225

1 Power Clean + 1 Clean + 1 Jerk
225/245/265/265/265

5 Power Clean + 5 Push Press
225

Friday 11/22/13

Clean Ladder
Every 1:00 for 10:00
1 Clean
245/255/265/275/285/295/305/315/325/335

Ring Muscle-up
5x2
(rest 1:00)

3 rounds for time: (1:00/1:10/1:15)
1 Deadlift 455lbs
2 Bar Muscle-ups
3 Clean 250lbs
4 Handstand Push-ups
(rest 3:00)

Wednesday 11/20/13

Snatch Ladder
Every 1:00 for 10:00
175/185/195/205/215/225/235/245/255/265

Hang Clean (Squat)
3 x 245/265/285
9 x 225

Monday 11/18/13

Hang Power Clean + Push Press
5+5 (225)
4+4 (225)
3+3 (225)
2+2 (225)
1+1 (225)

Every 1:00 for 10:00
1 Rack Jerk
245/255/265/275/285/295/305/315/325/335

5 rounds
2 x :15 Ring Dip (:05 eccentric/:05 hold/:05 concentric)
(rest 1:00)

Saturday 11/16/13

Back Squat
16 x 365

Friday 11/15/13

Snatch Ladder
Every 1:00 for 10:00
185/195/205/215/225/235/245/255/265/275x

2 rounds for time: (2:25)
1 Deadlift 455
2 Bar Muscle-ups
3 Clean 255
4 Handstand Push-ups

Conditioning is really bad at the moment.

Wednesday 11/13/13

Snatch Ladder
Every 1:00 for 10:00
175/185/195/205/215/225/235/245/255/265

Hang Clean
3 x 265/275/285

Rack Jerk
2x 275/315/315
1x 355/365x

Monday 11/11/13

Snatch Ladder
Every 1:00 for 10:00
165/175/185/195/205/215/225/235/245/255

 Cluster Ladder
Every 1:00 for 10:00
185/195/205/215/225/235/245/255/265/275

Handstand Push-up
15-10-5
(rest 1:00)

Bar Muscle-up
5-4-3-2-1
(rest 1:00)

 

Saturday 11/9/13

For total reps: 35
Every 1:00 for 10:00
Odd min: 2 Bar Muscle-ups
Even min: 5 Handstand Push-ups

3 rounds not measured:
:15 Bar Dips
(:05 eccentric/:05 pause/:05 concentric)

For load:
Deadlift
1 x 455/475/495/455/475/495
(rest 1:00)

Sunday 11/3/13

2013 American Masters Championships

Snatch
120/125x/127

C&J
150/155/163x
(the current meet record is 162.  it felt like 160 was there but I gambled and went for the record)

Total
282kg
Best Lifter Men 35-39




Next Competition is on December 14th, Kong Fest 2013.

After Kong Fest it's time to start training for 2014 Masters Nationals.  This will be my first meet in the 40-44 division. The current Snatch Record is 129kg set by my friend Jim Storch.

Wednesday 10/30/13

Snatch
1x1 (198)
1x1 (209)
1x1 (220)
1x1 (231)
1x1 (242)
1x1 (253)

Clean & Jerk
1x1 (242)
1x1 (264)
1x1 (286)

Last training session before lifting in the 2013 American Masters this Sunday Nov 3rd.

Felt much better today than I have in a few weeks.  Recovery is coming along.

Monday 10/28/13

Snatch
1x1 (198)
1x1 (209)
3x1 (220)

Clean & Jerk
1x1 (242)
2x1 (264)

Friday 10/25/13

Clean + Jerk
1+1 (264)
1+1 (275)
1+1 (286)
1+1 (297)
1+1 (308)
1+1 (319)

Jerk
3x3 (264)

Snatch + Snatch(low hang)
1+1, 1+1, 1+1 (198)

Starting to deload for American Masters on Nov 3rd.

Wednesday 10/23/13

Snatch
80% 2x2 (220)
85% 1x2 (231)
90% 1x1 (242)
92% 1x1 (253)
96% 1x1 (264)

Snatch Pull
100%+10kg 3x3 (286)
+20kg 1x3 (308)

Back Squat
75% 3x3 (352)

Monday 10/21/13

Muscle Snatch
80% 2x2 (165)
85% 2x2 (176)
90% 3x1 (187)

Power Clean + Push Press
75% 1+2, 1+2, 1+2 (248)
80% 1+1, 1+1, 1+1 (264)

Deadlift
4x3 (352)

Friday 10/18/13

Clean & Jerk
80% 1+1, 1+1 (275)
85% 1+1 (292)
90% 1+1 (308)
95% 1+1 (319)
97% 1+1, 1+1 (330)

Clean Pull
100% +10kg 3x3 (374)

Back Squat
80% 2x3 (374)
85% 2x3 (396)
90% 2x2 (419)

Wednesday 10/16/13

Snacth
80% 2x1 (220)
83% 1x1 (231)
87% 1x1 (242)
93% 1x1 (253)

Snatch Pull
100% 2x3 (275)
+10kg 2x2 (297)
+20kg 2x2 (319)

Front Squat
80% 2x3 (319)
85% 2x2 (336)
90% 1x1 (355)

Monday 10/14/13

Power Snatch + Snatch
80% 1+1, 1+1 (204)
85% 1+1, 1+1 (215)
90% 1+1, 1+1 (225)
(based on Power Snatch 1RM)

Snatch
85% 2x1 (237)
90% 1x1 (248)

Push Press + Jerk
80% 1+1, 1+1 (248)
85% 1+1 (264)
93% 1+1 (286)
100% 1+1 (308)
(based on Push Press 1RM)

Jerk
90% 3x1 (319)
70% 1x5 (242)

Clean Pull
100% +10kg 3x3 (374)

Friday 10/11/13

Snatch
80% 2x2 (220)
85% 1x2 (231)
87% 1x1 (242)
92% 1x1 (253)
95% 1x1 (259)
97% 1x1 (264)
99% 1x1 (270)

Snatch Pull
100% +5kg 2x3 (286)
+15kg 2x2 (308)
+20kg 1x2 (319)

Jerk
80% 2x2 ( 280)
85% 2x2 (297)
90% 2x2 (319)

Wednesday 10/09/13

Power Clean + Clean
75% 1+1, 1+1 (247)
80% 1+1 (264)
85% 1+1 (281)
90% 1+1 (297)
(based on PC 1RM)

Clean
85% 1x1 (303)
90% 1x1 (319)
92% 1x1 (325)
95% 1x1 (336)

Clean Pull
100% 2x3 (352)
+10% 3x3 (374)

Push Jerk
90% 5x2 (275)
(based on Push Press)

Monday 10/7/13

Power Snatch + Snatch
70%  1+1, 1+1 (176)
75% 1+1 (187)
80% 1+1 (204)
85%  1+1, 1+1 (215)
90% 1+1, 1+1 (225)

Snatch 
85% 1x1 (237)
90% 2x1 (248)

Back Squat
80% 1x3 (374)
85% 3x2 (396)
90% 2x1 (419)

Snatch High Pull
90% 4x4 (248)

Bishop Kenny High School Weightlifting Team 1999-2000

Friday 10/4/13

Snatch
80% 1x3 (220)
85% 2x2 (231)
87% 1x1 (242)
90% 3x1 (248)

Clean + Jerk
80% 1+1, 1+1 (275)
85% 1+1 (286)
87% 1+1 (297)
90% 1+1, 1+1 (308)

Clean Pull
100% 2x3 (341)
+10kg 1x3 (363)
+15kg 1x2 (374)

Wednesday 10/2/13

Power Clean + Clean
80% 2+1, 1+1 (264)
85% 1+1, 1+1 (281)
87% 1+1 (292)

Push Press
80% 2x2 (248)
85% 1x2 (264)
90% 1x1 (281)
95% 2x1 (292)

Back Squat
80% 2x2 (363)
85% 1x1 (385)
90% 1x2 (407)
95% 1x1 (430)
100% 1x1 (451)
100%+ 1x1 (462)

Monday 9/30/13

Power Snatch + Snatch 
80% 1+1, 1+1, 1+1 (203)
85% 1+1, 1+1 (214)
90% 1+1, 1+1, 1+1 (225)

Snatch Pull
100% 2x3 (275)
+10kg 2x2 (297)
+20kg 1x2 (319)

Overhead Squat
80% 2x2 (220)
85% 1x2 (237)
90% 2x1 (245)

Saturday 9/28/13

Front Squat
80% 2x3 (319)
85% 3x2 (336)

Clean Deadlift
1x4 (330)
1x4 (352)
1x3 (374)
1x3 (396)

Friday 9/27/13

Snatch
80% 2x2 (220)
85% 2x2 (231)
87% 3x1 (237)

Jerk
80% 2x2 (275)
85% 1x2 (293)
90% 1x1 (308)
95% 1x1 (325)
98% 1x1 (335)
100%+ 1x1 (347)
100%+ 1x1 (352)

Snatch Pull
100% 2x3 (275)
100%+10kg (293)
100%+15kg (308)

Wednesday 9/25/13

Clean
80% 2x2 (280)
85% 1x2 (295)
90% 1x1 (319)
93% 2x1 (330)

Clean Pull
100% 2x3 (341)
1005 +10kg (363)

Push Press
80% 1x3 (248)
85% 1x1 (264)
90% 2x1 (275)
95% 1x1 (292)
98% 1x1 (303)

Clean & Jerk
70% 3x1 (242)

Monday 9/23/13

Power Snatch
80% 2x2 (193)
85% 1x2 (204)
90% 1x1 (220)
95% 1x1 (231)
100% 1x1 (242)
100%+ 2x1 (248)
100%+ 1X1 (253)

Back Squat
85% 2x3 (374)
90% 2x2 (407)
95% 1x1 (429)
97% 1x1 (440)

Snatch High Pull
4x4 (198)

Saturday 9/21/13

Push Press
80% 2x3 (245)
85% 2x2 (265)
90% 3x1 (275)

Clean Pull
100% 4x4 (345)

Friday 9/20/13

Power Clean
80% 2x2 (264)
85% 1x2 (280)
90% 2x1 (297)
95% 1x1 (314)
100% 1x1 (330)

Clean
97% 1x1 (341)

Front Squat
80% 2x3 (319)
90% 3x2 (358)

Wednesday 9/18/13

Snatch
80% 2x3 (220)
85% 2x2 (233)
87% 2x1 (242)

Jerk 
80% 1x3 (275)
85% 1x2 (290)
90% 1x1 (308)
95% 3x1 (323)

Snatch Grip Push Press
5x3 (220)

Monday 9/16/13

Power Snatch
80% 1x3 (193)
85% 2x2 (204)
90% 2x1 (220)
95% 2x1 (231)
100% 2x1 (242)

Back Squat
85% 2x3 (374)
90% 2x3 (407)

Clean Deadlift
4x4 (396)

Friday 9/13/13

Snatch
82% 2x3 (225)
87% 2x2 (235)
90% 3x1 (245)

Clean + Jerk
80% 1+1, 1+1 (275)
85% 1+1 (290)
87% 1+1, 1+1 (295)
90% 1+1 (310)

Clean Deadlift 
4x3 (385)

Wednesday 9/11/13

Power Clean + Jerk
80% 2+1, 2+1, 2+1 (275)
85% 1+1, 1+1 (292)
90% 1+1, 1+1 (308)

Front Squat 
80% 2x3 (319)
85% 3x2 (341)

Snatch Pull
100% 4x3 (275)