Kelly Frankson DOT COM

People have been asking what type of things I do in the o-lifting sessions, so 3 weeks away from nationals here is my program for this week: 

Tonight (MONDAY):
Snatches
-4 reps of 15kg *2      
-3 reps of 35kg *2
-3 reps of 45kg *2
-2 reps of 52kg*3
-1 rep of 55kg*3

Jerk from Behind the Neck
-5 reps at 35kg
-3 reps at 55kg
-2 reps at 65kg
-2 reps at 70kg
-1 rep at 75kg

Back Squat
-7 reps at 55kg
-5 reps at 75kg
-4 reps at 92kg
-3 reps at 105kg *3

Snatch Pull
-5 reps at 65kg *3

TUESDAY:
Power Snatch-build up to 3 reps @45kg*3
Power Clean and Jerk-build up to 2 reps@55kg*3
Front Squat-build up to 3 reps @ 90kg*3
Clean Deadlift-build up to 5 reps 85k*3
Core work including:
-plank rotations
-10reps 20lb weighted back extension*3
-10 reps 12lb GHSP*3
-8 reps 20lb Overhead weighted abmat situps*3
-10 45lb bent knee jumping good mornings
 
WEDNESDAY:
Clean and Jerk-build up to 1 rep 75kg*3
Back Squat-build up to 3 reps 105kg*3
Clean pull-build up to 5 reps 80kg*3

THURSDAY:
Core work including:
-plank rotations
-10reps 20lb weighted back extension*3
-10 reps 12lb GHSP*3
-8 reps 20lb Overhead weighted abmat situps*3
-10 45lb bent knee jumping good mornings

FRIDAY:
Snatch-build up to 1 rep 55kg *3, 1 rep 58kg, 1 rep 60kg
Clean and jerk-build up to 75kg*3
Front Squat-build up to 3 reps 90kg*3
Snatch pull-build up to 5 reps 65kg*3

SATURDAY:
Core work including:
-plank rotations
-10reps 20lb weighted back extension*3
-10 reps 12lb GHSP*3
-8 reps 20lb Overhead weighted abmat situps*3
-10 45lb bent knee jumping good mornings

Considering I weigh 59kg, that’s a lot of weight for my body and when its not lifting it needs a chance to recover, hence no CF workouts.  Good times, good times:)  But I’m loving every minute of it and wouldnt have it any other way!

 

The fundamental dietary principle for the Paleo diet for athletes is simplicity itself-unrestricted consumption of lean meats, poultry, seafood, fruits and vegetables.  Foods that are not part of the modern day Palaeolithic fare include:  Cereal grains, dairy products, high glycemic fruits and veggies, legumes, alcohol, salty foods, high fat meats, refined sugars and all processed foods.

Not only are grains and dairy poor sources of vitamins and minerals, they also yield a high glycemic load (see note below about glycemic load) and are net acid producing (see note below about Net Acid Producing). 

Glycemic Load:  One of the short comings of the original glycemic index was that it only compared equal quantities of carbs (50 grams) among foods to evaluate the blood glucose response.  It didn’t take into account the total amount of carbohydrates in a typical serving so the glycemic load multiplies the glycemic index by the typical serving to show a more accurate picture of the affects the food will have on your blood stream.

Net Acid Producing:  Calcium intake from dairy, or any other food is only part of the story behind bone mineral health.  More important is calcium balance, the difference between how much calcium goes into your body from diet and how much leaves in urine.  Dietary acid base/balance is the single most important factor influencing calcium loss in urine.  Net acid producing diets overloaded with grains, chesses and salty processed foods increase urinary calcium losses where as diets rich in alkaline-yielding fruit and vegetables bring us back into calcium balance and promote bone mineral health

More about Grains:  You may be aware that you can obtain all of the essential amino acids by mixing grains and legumes within a meal.  Each of those food categories is lacking in one or more of the essential amino acids, but by eating them in in combination, the meal becomes more balanced.  What is generally not explained, however, is that the volume of plant based foods one has to eat to get adequate daily protein requires eating considerable amounts of grains and beans because these foods are nutritionally poor.  In addition, the contribute to blood acidity levels.  A serious athlete attempting to get nearly a gram of protein per lb of body weight would net to eat all day long and have a gut that can process a significant amount of fibber.  Even if he or she could do this, blood acidity levels would stay high and anti-nutrients would prevent the absorption of much of the limited micronutrients these foods have.

Examples of good meat include:  Veal steak, sirloin stake, lean flank stake, skinless turkey and chicken breast, lean tenderloin and lean pork chops

Where as meat to stay away from includes T-bone steak, ground beef, ribs, shoulder roast, wings and thighs. 

If you can find it, grass-fed (free ranging) meat will always be a better choice than domestic beef, port or poultry because it is richer in Omega 3 fatty acids, lower in fat (like wild game) and less likely to be tainted with hormones and pesticides.

So I have been fooling around with reducing the amount of dairy that I consume and have eliminated Milk, cottage cheee and yogurt, but started adding keefer to my smoothies and was recently introduced to Plain Goats Milk Yogurt which tastes great with forzen berries.

Some info about Goats milk is bellow:

While in the North America, we may think of goat’s milk as a beverage alternative to cow’s milk, in most areas of the world, the opposite is true. Worldwide, more people drink goat’s milk than cow’s milk.

Most people assume goat’s milk will have the same strong musky taste for which goat cheese is famous. Yet, in fact, good quality goat’s milk has a delicious slightly sweet, and sometimes also slightly salty, taste. It is also more easily digested than cow milk and that it contains more vitamin A, Calcium, Potassium and Magnesium and is a good source of minerals and protein and is low in fat.

Allergy to cow’s milk has been found in many people with conditions such as recurrent ear infections, asthma, eczema, and even rheumatoid arthritis. Replacing cow’s milk with goat’s milk may help to reduce some of the symptoms of these conditions.

Give it a try!

On the performance Menue forum there was recently some discussion on the role of the hips in the split jerk and whether they should be pushed back to keep the weight over the heels or go straight down and up.

Greg Everett posted the following reply: 

Some successful lifters do push their hips back slightly - but they also have really shitty jerk technique that’s saved only by ridiculous strength. Every lifter who does this pushes the bar forward and must walk into it and muscle it back overhead. This is extremely difficult and is certainly not advisable.

The jerk is not a snatch or a clean - it’s a jerk. That said, you’ll notice that the ending positions of the snatch and clean have the lifter’s body inclined backward in order to maintain the balance of the system because the bar is in front of the body. In the jerk, the bar can be centered over the base without a backward lean, but because it’s forward of the spine, there’s a moment on the back/hip that must be resisted during the dip/drive.

The hips should travel straight down and straight up. It will feel extremely awkward, and it will be nearly entirely quad and a little glute - virtually no hamstrings. But the movement is dictated by the position necessary. The athlete already has to drive the body forward through teh arms in order to reposition himself under the bar when receiving - if he pushes the bar forward as well it’s unlikley he’ll be able to cover the distance.

Finally, it’s a pretty solid rule that if you can get away with pushing the hips back in the jerk, you’re not jerking enough weight. Remember that any weight you can handle easily can be lifted with just about any technique - if that technique is more similar to other things you do (e.g back squat with hips back), it will feel “good” - but it won’t hold up when you get to loads you can’t fake.

Check out the following video for a huge pretty clean and jerk:

http://mikesgym.org/gallery/video/Casey218hs(1)(1).wmv