Pierini's January 2008 Training

Friday, January 25, 2008
Arrived at the gym at 7:50 a.m.

Recumbant bicycle - level 10 for 5 minutes.

Flexibility - with a light pole - 5 rounds of superset of: shoulder dislocates+overhead squat x 5, plus snatch grip low pulls x 5.

Not a planned workout as that was later. I basically went to the gym to take a shower before work but I thought I might as well do something.

Later at 1:15 p.m. Olympic lifting at the Bodytribe gym near my home. I planned on lifting with my Friday Oly lifting partner but he called a cancellation on me.

Flexibility - 10 minutes with a long PVC pipe working various snatch flexibility drills.

Snatch training - #1 = hang power snatch+overhead squat REST then snatch grip drop squats REST then hang squat snatch combo: 45x3 - 65x2 - 85x2 - #2 = squat snatch progression singles: 95FAIL - 95 - 105FAIL - 105FAIL - 105FAIL - 105 - 115- 125 - 130FAIL - 130PR - 135FAIL - 135FAIL - 135FAIL - 135FAIL - 95FAIL - 95FAIL - 95- 95 - 95- 95- 95. Here is the 130 lbs. squat snatch PR: http://www.youtube.com/watch?v=lhvM5WaX8Do

Clean & jerk training - #1 = hang squat clean: 45x5 - 45x5 - 95x1 - 95x1 - 95x1 - #2 = clean and jerk progression singles (all squat clean and split jerk): 135- 155- 170 - 185FAIL (got the squat clean but failed the split jerk - it is on youtube) - very tired at this point so I called it a day.

Have a great weekend!

Pax Domini sit semper vobiscum

[JDR3]

Nice PR!

[tim_mcf]

That's awesome, that's a beauty of a snatch. Great job, I bet it feels great!

So...you work out in an art museum?

[seraph]

congrats on the PR pierini, great form!!

[minime]

congratulations on your snatch PR pierini! that is awesome. I can't watch the clip right now but can't wait to see it when I am back on my own compy!

[gymgirl]

freckin awesome snatch PR pierini! congrats on that, and thanks for the video. i was distracted by the art in the background almost forgot to watch you! very nice.

Thanks all for the compliments. I'm pleased with getting it overhead and semi-decent ATG squat depth, but there are alot of technical imperfections with that effort that I need to work on, namely my pull.

Tim and gymgirl, I worked out at a place called Bodytribe which is 6 blocks from where I live. It is a really eclectic place focusing on strength and odd lifts. They have a kettlebell inventory that is impressive. I've posted their link before but here it is again for anyone interested: www.bodytribe.com.

Lots of nice art on display there. The large piece behind me is of a man and a woman titled "Penetration". The asking price is $6,000. Seems to me that penetration shouldn't be so expensive.

Saturday, January 26, 2008
Saturday morning dojo workout.

Enjoy the rest of your weekend!

Pax Domini sit semper vobiscum

Sunday, January 27, 2008
Complete rest day but I did walk 1 mile to Sunday Mass in the late afternoon.

Monday, January 28, 2008
Arrived at the gym at 6:05 a.m.

Elliptical trainer - resistance and incline both at level 10 for a 5 minue warmup, completing 1,062 strides.

Flexibility - standard grip pullup hang holds, Sansom stretches and flexibility drills with a light pole - for a total of 15 minutes.

Snatch drills - #1 = hang power snatch+overhead squat: 45x3 - 65x3 - #2 = snatch grip drop squats: 45x3 - 65x3 - #3 = snatch grip low pull+hang squat snatch: 45x3 - 65x2 - 85x(2-1) - 95x(2-1) - #4 = snatch grip low pulls + snatch grip high pull: 115x(3-1) - 115x(3-1) - 115x(3-1).

Clean & jerk drills - #1 = hang squat clean 45x5 + push jerk 45x5 - hang squat clean 45x5 + split jerk 45x5 - #2 = hang squat clean + split jerk: 95x1 - 115x1 - #3 = clean & jerk: 135-150FAIL (the squat clean)-150 - #4 = working sets: 6 rounds of 160 for squat clean x 1 + split jerk x 2 + front squat x 1.

Elliptical trainer - resistance and incline both at level 10 for 20 minutes completing 3,737 strides (187 strides/minute average). I didn't wear my HR monitor.

Pax Domini sit semper vobiscum

[minime]

hey pierini, i just watched your snatch video and it looks great!

[trainerty]

Nice vid:

Digging the power movements. You are loading yourself up with a lot of them on a daily basis.

Looking a bit closer at your vid:
- It's funny how heavier forces change in form a bit.
- Watch your elbows during the start. They seem to prematurely break form ("force bleed")
- Awesome overhead squat in the second half/ but the chest seemed unable to get out of the lowered deadlift position on the first half of the movement (shoulders stayed protracted (forward)).

Little food for thought;
- Work on the first explosive position more than the second one. So work on the hips exploding into hip extension and the upper body leaning back more to get the chest up.

Just a thought
Looks good though, nice deeeep squat.

Thanks for your post Ty. I am aware of all my technical deficiencies in the squat snatch and I know there are many, starting with my pull and my elbow bend. It's been said time and time again "if the arms bend the power ends."

I strive on pursuing perfection as it is part of my martial arts background, so I know my form will get better with time, but it won't be as fast as I would like.

I tried using straps today which I am told is a good way to work on getting the biceps out of the pull. I've also been told that doing one-arm dumbell snatches or one-arm Oly barbell only snatches is another way.

It drives me absolutely crazy to watch myself on video slow mo and see those darn biceps working on the pull. I am my worse critic.

Thanks again Ty - must appreciated.

[trainerty]

HAHA... that's how it usually goes with detecting force bleeds. Everyone catches it.

A pretty smart strength coach for Arizona State (6years ago), told me about gripping the bar tight and twisting the shoulders in their sockets until the "elbow pits" face forward. It works pretty well for me and it comes with the bonus of pushing the chest out and keeping the spine safe.

Personally I'm not a big fan of any 1 arm swinging motion over the head (with substantial weight). Especially with my battered shoulder joints.

Tuesday, January 29, 2008
Arrived at the gym at 6:15 a.m. Today's workout was more like how I used to train than how I currently train. I actually did more than I planned doing and it was a great workout.

Flexibility - with a light pole for 10 minutes.

Bodyweight-only exercise workout - #1 = standard grip pullups (strict) x 15 (max effort) - #2 = bar dips x 22 (max effort) - v-ups x 25 (short of max but the last couple of reps were ugly - I haven't done these in a while) - #4 = Tiger Moves dynamic visualized resistance (DVR) workout for 10 reps at moderate plus intensity for each of the 7 moves.

Something new - I tried one-handed hang power snatches using the Olympic bar - 45x3 - 55x3 - 55x5 - reps completed with each arm - I tried 65 lbs but discovered that I'm not ready for higher weights until I get smoother with the balance challenge. I like this exercise.

Cardio medley - I did 4 different cardio routines each for 7:30 only resting to record HR performance and change machines for a total of 30 minutes of cardio in about 34 minutes.

#1 = concept 2 rower for 7:30 completing 1,706m and completing 500m in 1:56 (question: what is a good time for 500m?) - my average HR was 149bpm (81% of max) and my highest HR was 159bpm (86% of max).

#2 = heavy hands on the treadmill at 1% incline at 4.0mph using 5 lb. dumbells in each hand for 7:30 and doing a 7-movement medley of increasing difficulty changing the move every minute - my average HR was 142bpm (77% of max) and my highest HR was 155 bpm (84% of max).

#3 = elliptical trainer with resistance and incline both at level 10 for 7:30 completing 1,509 strides (201 strides/minute average) - my average HR was 158bpm (86% of max) and my highest HR was 168bpm (91% of max).

#4 = running on the treadmill at 1% incline for 7:30 completing 1.07 miles (completed 1 mile in 6:34) - my average HR was 165bpm (89% of max) and my highest HR was 178bpm (96% of max) - after the 1 mile I walked the duration at 4.0mph.

Sorry about all the cardio workout detail but it is for my archival benefit.

Stretching - on the floor to stretch my hams, quads, glutes, calves, plus some additional shoulder stretching.

A good workout! I hope my heel doesn't hurt from the running. We will see.

Pax Domini sit semper vobiscum

[gymgirl]

pierini, that gym look awesome! oh and one hand hps? you are badass!

[Jasahn]

Hi pierini- Way to go on the snatch. Are you training regularly at body tribe now?