Pierini's January 2008 Training

[JDR3]

Now that's a Pierini workout!

Nice

[minime]

nice workout pierini! I can't even imagine being able to snatch an oly bar with one hand.

For the row I believe under 2 minutes is reasonable : but for your size I am guessing you would need a 1:40 to be considered excellent, 1:30 may be elite. Those are just guesses of course. The bigger you are the faster you can row theoretically.

And you ran again! How did it feel? It must have felt pretty good going by your mile time. Good job!

Wednesday, January 30, 2008
Arrived at the gym at 5:55 a.m. a new 2008 PR!

Elliptical trainer - resistance and incline both at level 10 for a 5 minute warmup, completing 1,042 strides.

Flexibility - various drills with a light pole for 10 minutes.

Snatch training drills - #1 = hang power snatch+overhead squat: 45x5 - 65x2 - 85x2 - 95x2 - #2 = snatch grip drop squats: 45x5 - 65x5 - 85x5 - 95x3 - #3 = hang squat snatch: 45x5 - 65x2 - 85x3 - 95x2 - then singles of 105 - 105 - 105 (not very pleased with my ATG stick on these so hard when I can't drop - it holds me back) - #4 = snatch high pulls from the floor: 115x2 - 115x2 - 125x2 then singles of 135-135-140-140-140-140 then 135x2 then singles of 135-135-135-135.

Back squats - #1 = warmup of 45x5 - 95x3 - singles of 135-145-155-165 - #2 = completed 5 rounds of the superset of 170x5 plus standard grip pullup hang hold for 0:30 - good ATG depth but room for improvement with my upper body uprightness.

One-handed DB power snatch - first time ever doing these - today singles with each hand of 55-60-65-70-75FAIL - failed 75# with right hand and skipped left hand and called it a day - these are fun but I'm not sure I'll do the tougher version where you squat under - I think I would need some instruction and I don't know that I want to invest the time - my purpose of doing these is to work on getting the bicep out of my pulls - I know I can handle more weight as time goes on.

Replies - thanks minime for that info. I believe I can do 1:40 now but I doubt 1:30. The heel hurts so I am back to no running - thanks JDR, hey I think you should try DB snatches if you haven't done them, I think you could heave alot overhead - Jasahn I don't regularly train at bodytribe, just drop in now and then but it is a fun place to train - thanks gymgirl, get some tattoos and dye your hair purple and you'd fit right in at that gym.

Have a great day!

Pax Domini sit semper vobiscum

Thursday, January 31, 2008
Today was the first day of a two-day continuing education seminar I am attending at a downtown location so I didn't go to my gym. I opted for a complete rest day.

But I did walk to the seminar, did some more walking at lunchtime to run some banking errands, and then I walked home. A cold, windy and damp day. I avoided the rain - thank God - as I didn't have an umbella. Overall I walked about 3.5 miles, maybe a little more.

Friday will likely be the same. I'm starting a new training journal for February.

Have a great day!

Pax Domini sit semper vobiscum

[CF-OC_gal]

Originally Posted by pierini

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


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.

Nice progression on your O-lifts. You are definitely quick, but you look so stiff ! I think you need more of this and you will feel a lot better. Get up on those toes with a shrug!

[trainerty]

Originally Posted by pierini

Wednesday, January 30, 2008
Arrived at the gym at 5:55 a.m. a new 2008 PR!



One-handed DB power snatch - first time ever doing these - today singles with each hand of 55-60-65-70-75FAIL - failed 75# with right hand and skipped left hand and called it a day - these are fun but I'm not sure I'll do the tougher version where you squat under - I think I would need some instruction and I don't know that I want to invest the time - my purpose of doing these is to work on getting the bicep out of my pulls - I know I can handle more weight as time goes on.

LIAR!! Just kidding. Awesome numbers Pierini. It would be cool to see a vid of that in action.