The Training Week That Was - 11/11 - 11/17

I've added a couple of Don McCauley's drills for the Oly lifts to my warmups. This and this are staples. This one is good, but I'm embarrassed to admit that I tweaked an ab muscle in performing it, so it's on the shelf for the time being.

11/11
Shoulder complex from NBS Fitness (my standard shoulder warmup)
Front Push Press - 40x5 60x5 75x4 85x4 90x4 95x3 100x1 105x1 110x0 80x10
(I'm no good at grinding out push presses at max weights; when I'm done, I'm done)
Chinese Row - 85x10 105x10x3
Lat Pulldown 4x10
Low Back Traction - strong band and medium band from Elitefts

11/13 (examples of today's snatch and CJ exercises here; I'm using the power jerk off and on)
Agile 8 Warmup/Shoulder Complex
Snatch - Two Pulls + Snatch: 40x1x3 60x1x2 70x1 80x1 90x1 95x0 95x1 100x1 105x0x2
Down Sets - 85x1 90x1 90x1
CJ - Two Pulls + CJ: 50x1x3 70x1x2 90x1 100x1x2 110x0 110x1 115x0 115x1
Down Sets - 95x1 100x1 105x1
Back Squat 3x5 120kg (nice and fast, just grooving after a week off)
Cal Hypers 4x10 40lbs
Rev Hypers - bunch
Low Back Traction

11/14 Off (being super careful with the back this week)

11/15
McCauley Drills - Snatch
Snatch - Box Just Above Knee: 40x2x3 60x2x2 70x2x1 80x2 90x1 97x1 102x0x3 100x0x1 100x1 102x0x2
Down Sets - 85x2 87x2 90x2
McCauley Drills - Clean
CJ - Box Just Above Knee: 50x2x2 70x2x2 90x2x1 100x1 110x1 120x0x2 120x1
Down Sets - 100x2+1 105x2+1 (only took two down sets; gassed)
Front Squat 60x3x2 80x3 100x3 115x3 120x3 125x3 (heavy, but nice and sharp)
GH Raise - 5-6x5, w/ 2x5 w/ 10kg plate behind head
Rev Hyper - 3x12
Band Traction

11/17
Snatch 40x2x3 60x2x2 70x1x2 80x1 90x1 95x1 (switched platforms) 95x0 100x0x3 (tried these eyes closed, then went back to other platform) 70x1 80x1 90x1 97x0
CJ 50x2x3 70x2x2 90x1 105x1 115x1 122x1 127xFJ 127xFJ
Hypers and Traction

I got jammed up by the high school kids in the gym and kinda f'd up my snatch work. Still good day with the CJ and good training with the snatch, if not accurate pulls. I probably should have just done some pulls and moved on to CJ, but that's all good.