My Love/Hate Relationship With Olympic Lifting

Now that winter football workouts are back in full swing, I'm back to Olympic lifting frequently as I did last spring.  I've already blown away my personal best clean from last year four times already.  When we tested cleans to start our new training cycle I hit 253 for 3 reps.  Two weeks later, I pulled 264 for 3 and 286 for a single.  I was extremely happy with these improvements, but as in anything else, I have a ton of work to do to get to where I want to be.  

Donny Shankle--American Weightlifting
Legend

As usual, however, when I set my mind to something, I have a really hard time letting it go.  I am constantly thinking of my technique, things I need to improve, and watching videos and reading articles from coaches and people who know more than me.  As much as I want to work on my clean every single day, I need to remind myself it's important to rest and recover so I don't end up burning out and causing myself injury like I did last year. 

At the same time, I recognize that cleaning heavy once a week isn't going to cut it.  Not only do I just enjoy the lift (and hate it simultaneously) but I think I need to practice it frequently to improve my technique.  The clean and jerk is one of the most technical movements anyone can do, with the possible exception of the snatch.  World-class lifters spend their entire careers trying to perfect their technique, and they almost always admit that they were never close to the perfection they strived for.  So for someone in my position, technical work is just as important as lifting heavy.

For the second day in a row today, I woke up and left my room well before the sun even appeared of the horizon to head to Seton Hall.  I'm loving this internship.  I get to work with and train Division 1 athletes all day, and in between sessions train on my own and receiving coaching from two excellent strength coaches and a fellow intern.  The experience is phenomenal and despite the early and long hours with no pay I'm thoroughly enjoying myself.  Today we trained men's and women's golf, followed by women's volleyball and a couple random baseball players.  It was a pretty slow day, so after those teams were done their sessions, I had the opportunity to get in a lift of my own.  I felt great today despite some nagging injuries and soreness.  My clean technique is getting stronger and my overhead position in the jerk is getting more and more comfortable.  

Got great work in, tried some new concepts and new exercises, and had some fun while I was at it.  Rise and grind.  

General Warmup--Jump Rope

Lower Back and Core Stretching/Warmup

Dynamic Warmup

Power/Technique Work

Clean and Jerk--10x1 with 30 seconds rest at 65% 1RM--185 pounds

Strength

Clean Pulls From the Floor--3x3 working sets at 100% 1RM Clean--285 pounds

Upper Body Assistance--3 Rounds

Band Resisted 5-Second Pause Pushups--10

Axle/Fat Bar Barbell Rows--10, 10, 8

Accessory--3 Rounds

 Ryan Brown
of Derby City Crossfit and
Darkside Strength & Conditioning

Double KB Snatches--8 with 50 lb KBs

Squatting Band Pulldowns--Failure

Finisher--2 Rounds

Rack KB Carries--2 laps around the gym with 50 lb KBs

Reverse Hypers (Bodyweight)--15

Hanging Straight Leg Raises--10