Wednesday Morning 10 am
(I do my best to write accurate descriptions of what happened but I am going off of memory and some notes. Everyone is on different program and unless I wrote it personally it’s sometimes hard for me to remember everything that happened, just a heads up)
We saw Holley Mangold, Donny Shankle, Pat Judge, Jessica Gallagher, Megan Poole, Donovan Ford, Shane Maier, and Jackie Berube train. Holley started her workout with some Snatch Balances. Under the Polish/Russian system there is a lot of attention paid toward what I call Preparation Lifts. Some are Skill Progression Exercises others are Strength/Position Transfer Exercises. The Snatch Balance is more of a Strength/Position Exercise rather than a Skill Progression. A Skill Progression Exercise would be Muscle Snatches. Holley worked up to around 100 kilos. Then she Snatched up to 90 kilos for a couple of sets. Coach Smalcerz is changing her start from a Static Start to a more Dynamic Start. The modified Dynamic Start begins with the athletes hands on the bar as opposed to a true dynamic start where the Athlete starts in the standing position and drops down grips the bar and starts the lift immediately. Holley is working on a pumping motion of her legs and then pulling her self down into Set Position to begin the lift. In the beginning of learning this technique you have to be exactly precise where your set position is. Many athletes when first trying this start style will either sit back too much on the start or not sit back far enough and be too far over the bar and the balance coming off the ground will be off. After the snatches Holley worked up to around 110 kilos in the Clean & Jerk. Also working on the similar start. Holley is very strong and with more timing and technical experience she will be lifting even bigger weights.
Donnny Shankle also started his workout with Snatch Balances and worked up to 160 kilos for a single. Donny then progressed to Snatches from the Hip. This is a great exercise to work on speed under the bar. With the bar at the hip you have such a short finishing pull that you have to aggressively work on pulling yourself under the bar. Donny has a tremendous pull but speed under bar is a skill that he needs to work on. Donny went up to around 100-110 kilos I can’t remember exactly for a couple of sets. He then went to Snatches from the floor working up to 135 kilos. They all looked very easy. From there he went to Snatch Pulls with around 165 kilos for several doubles.
Big Pat Judge worked on Power Cleans from above the knee. Pat worked up to 150 kilos for a couple of doubles. Pat is extremely strong he is working on Power movements to work on his turnover. The turnover is still a little slow and it is throwing off his timing. From there he went onto Push Presses off the blocks. Again working on general movements to develop his body back into the shape he was a year ago.
Jessica Gallagher worked on Jerks from behind the Neck off of the block. Prior to that she worked on a Strength/Position Transfer Exercise. She would drop into split jerk position then lower the bar to her front then press the bar from this position for a couple of reps then recovery out. Jessica worked up to around 75-80 kilos in the Jerk for a couple of sets. She then Clean & Jerked from Above the knee up to 85 kilos for a single. Then went to Clean + Front Squat from Below the Knee. One Clean followed by one Front Squat and repeat. Jessica worked up to 100 for a double. That was a Personal Record for her in that lift.
Megan Poole worked on her Snatches a lot in this morning session. She pressed from the bottom of the Snatch for a couple of sets. Then Snatched from Above the Knee off of Blocks up to 65-70 kilos. Then Snatched from Below the Knee off the Blocks up to 70 kilos for a double. Then Snatched from the floor up to 70 kilos for a couple of singles. After all that she Snatch Pulled while standing on a block up to 85-90 kilos for a couple of doubles. Coach Smalcerz is trying to stress technique and leg strength with Megan. She is progressing well.
Donovan Ford Snatched Push Press up to 130 kilos for a couple of doubles. Then on to Presses from the bottom of the Snatch for a couple of sets. Then onto Snatch Pull + Snatch from Below off of Blocks. He worked up to 120-125 for a couple of singles.
Shane Maier worked up to around 80 kilos in the Muscle Snatch working on position into the hip and a faster turnover. He then Back Squatted a very routine 240 kilos for four triples.
Jackie also performed some presses from the split jerk position the clean and jerked up to a very light 90 kilos and that was it. Jackie works as a EMT in the evenings then coaches at Pinnacle Weightlifting and then comes and trains. She is a model for time management.
Jarred Flemming came in a little earlier then everyone else and snatched up to 135 kilos for a single and then Snatch Pulled up to 165 for a couple of doubles. Jarred is nursing a slight leg injury so he is not pushing it too much.
Donny Shankle started with presses from the split jerk position. The Clean & Jerked up to 170 kilos for three singles very routine and easy. Donny needs to work on speed. Donny’s 140, 160,170, or even his lifts over 200 kilo all move with the same speed. Once Donny can turn the switch and increase his rate of force production the more successful he will be with heavier loads. Donny then worked up to around 210 kilos for Clean Pulls. Donny finished with a footwork drill Coach Smalcerz has him along with a couple of other athletes doing. The athlete places two half inch pieces of plywood in the area where they would be receiving the bar in either the Snatch or Clean Position. With a bar on their back loaded to a certain weight they start with their feet on the ground and then quickly jump up, out, and onto the plywood then quickly return back to the platform (think of a jumping jack in terms of footwork). The loads on the bar can work up to 100 kilos.
Shane Maier Snatched up to 145 kilos for a single and then dropped down to 135 kilos for several sets. He then Clean & Jerked up to 185 kilos for a single and like the Snatch dropped down to 175 kilos for a couple of sets. Shane is a big, strong, and fast athlete. He just needs more technical refinement. He is still very young in the sport and is learning how to feel technique. That could take several years. For him to be successful now he needs to get a crash course in learning.
Natalie Burgener Clean & Jerked up to a light weight from Above the Knee. Then Clean & Jerked from the floor up to 90 kilos. Afterward she Clean Pulled up to 120 for a double and then Back Squatted also up to 120 kilos for a double.
Holley Mangold only Front Squatted up to 145 kilos for four sets of two.
Megan Poole started her Jerks off with Presses from the split position. She then Jerked off the block she worked up to 115 kilos. She took two tries at 120 with two near misses. She is very strong in the jerk and it was told to me that she has Jerked 125 off the block. Afterward she performed Clean & Front Squatted for waves 80 kilos for double then 90 kilos for a single for three sets.
Rizelyx Rivera Snatched up to 75 kilos for several singles. Clean & Jerked up to 90 kilos for several singles and then Front Squatted up to 120 kilos for two doubles.
Zach Krych started his Snatch workout out with presses from the bottom of the snatch then very slow and methodically worked up to 135 kilos in the Snatch taking very small jumps making sure everything was warmed up and feeling good. He then Snatch Pulled up to 150 for several sets of two.
Sarah Robles Snatched up to a very easy single with 100 kilos and Clean & Jerked up to a single with 125 kilos. Then she Front Squatted up to a very easy 160 kilos for another single.
Jessica Gallagher Snatched from Above the Knee off of Blocks doubles up to 68 kilos. She took a shot at 71 and only made it as a single. She dropped down to 65 for another double, went up to 68 for another double. After asking Coach Smalcerz she was granted a shot at 75 kilos from the block for a single. She nailed it. It was the best one. She then Snatched Pulled and Front Squatted up to 115 kilos for a double.
Tomorrow is an off or extremely easy day for most. Friday is a Controlled Competition in the Evening it should be good to watch. I should have video for that one.