Kelly Frankson DOT COM

Check out this video:  http://www.mikesgym.org/wod/video/beijing_550lb_cj.mov

Cool thing about it is you can see all the mental preparation going on before hand.

Check out this recipee from Sarena:

I will coat boneless thin chicken breasts or fish fillets in a combo of egg/mustard and then place in pan and top with almond flour and any spices/herbs. I will drizzle under and over some coconut oil and bake.

People keep asking what I do in a typical week and how I build up to working sets, so heres my program for this week (we just started a new training cycle so we are in the lgith “Skill transfer” phase of it doing lots of sets at real light weights looking at perfecting my second pull and jerk.

Monday-

• Morning (Coach 6:30/7:30am, Langara 9-5)
  • 10 skips, 20 double unders *8
  • Dowel Snatch set (3 Snatch SP, 3 Snatch press, 3 OH squat, 3 Snatch balance, 2 Tall snatch, 2 Front snatch balance, 2 hang power snatch, 2 knee snatch, 2 full snatch) *2
  • Dowel Jerk set (2 Shoulder Press from behind neck, 2 Push press behind the neck, 2 push jerk behind the neck, 2 split jerk behind the neck, 7 narrow grip overhead squats, 2 shoulder press, 2 push press, 2 push jerk, 2 split jerk)*2
• Evening (6-8pm SFU)
  • Bench Jumps 10*2
  • Power snatch on blocks (above hips)-1 set 3 @15kgs, 1 set of3 @25kg, 3 sets 5 @45kg
  • Jerk + Jerk on the rebound -3 @15kg, 3@35kg, 3@50kg, 5 sets of 2 @60kg
  • Back Squat -7@ 60kgs, 5 @75kgs, 3 sets of 5 at 90kgs
  • Snatch high pull 50kgs 3 sets of 7
  • Snatch Grip Bench Press 95lbs 3 sets of 10
  • Bent Knee Jumping Good Mornings 35kgs 3 sets of 10
  • Snatch Grip Shoulder press from behind neck 30kg 3 sets of 10

Tuesday

• Morning (Coach 6:30, 8am, 10-5 Langara)
  • 25 rowing strokes, 20 rolling medball situps, 5 pushups *5,
  • 530 ring plank rotations
  • Dowel Snatch set (3 Snatch SP, 3 Snatch press, 3 OH squat, 3 Snatch balance, 2 Tall snatch, 2 Front snatch balance, 2 hang power snatch, 2 knee snatch, 2 full snatch) *2
  • Dowel Jerk set (2 Shoulder Press from behind neck, 2 Push press behind the neck, 2 push jerk behind the neck, 2 split jerk behind the neck, 7 narrow grip overhead squats, 2 shoulder press, 2 push press, 2 push jerk, 2 split jerk)*2
• Evening (6-8pm SFU, 8pm/9pm coach)
  • Dowel Snatch set (3 Snatch SP, 3 Snatch press, 3 OH squat, 3 Snatch balance, 2 Tall snatch, 2 Front snatch balance, 2 hang power snatch, 2 knee snatch, 2 full snatch) *2
  • Medball throws
  • Power snatch from hang -15kgs *3, 35kgs*3, 42kgs 5 sets of 3
  • Power clean from hang -15kgs*3, 35kgs*3, 53kgs 5 sets of 3+3 jerks
  • Push Jerk-35ks*3, 50kgs*3, 60kgs*3, 70kgs 5 sets of 2
  • Snatch high pull from hang-50kgs 3 sets of 7
  • Bench Press 65lbs *3 105lbs 3 sets of 10
  • Weighted back extensions 25lbs 3 sets 10

Wednesday

• Morning (6:30/7:30/8:30/9:30 Coach, 1pm meeting)
  • 15 russian twists, 5 overhead abmat, 5 pushup *6,
  • Dowel Snatch set (3 Snatch SP, 3 Snatch press, 3 OH squat, 3 Snatch balance, 2 Tall snatch, 2 Front snatch balance, 2 hang power snatch, 2 knee snatch, 2 full snatch) *2
  • Dowel Jerk set (2 Shoulder Press from behind neck, 2 Push press behind the neck, 2 push jerk behind the neck, 2 split jerk behind the neck, 7 narrow grip overhead squats, 2 shoulder press, 2 push press, 2 push jerk, 2 split jerk)*2
• Evening (6-8pm SFU)
  • Bench Jumps 10*2
  • Power Clean on Blocks 15kgs*3, 35kgs*3, 53kg 5 sets of 3+3 jerks
  • Drop Snatch 15kgs*3, 35kgs*3, 45kgs-5 sets of 3
  • Front squat 45kgs*7, 65kgs*5, 80 kg 3 sets of 5
  • Clean high pull 70kgs 5 sets of 5
  • Snatch Grip Bench Press 65lbs*10, 95lbs 3 sets of 10
  • Bent Knee Jumping Good Mornings 35kgs 3 sets of 10
  • Snatch Grip Shoulder press from behind neck 30kg 3 sets of 10

Thursday

• Morning (6am/7am/coach, 8:30-5:30 Langara)
  • 250m Row, 7 Medball throws, 4 bench jumps, 25 rolling abmat situps, 5 pushups *4
  • ring /shoulder stabilization work
  • 530 ring plank rotations
  • Dowel Snatch set (3 Snatch SP, 3 Snatch press, 3 OH squat, 3 Snatch balance, 2 Tall snatch, 2 Front snatch balance, 2 hang power snatch, 2 knee snatch, 2 full snatch) *2, 15lb *1, 35lb *1
  • Dowel Jerk set (2 Shoulder Press from behind neck, 2 Push press behind the neck, 2 push jerk behind the neck, 2 split jerk behind the neck, 7 narrow grip overhead squats, 2 shoulder press, 2 push press, 2 push jerk, 2 split jerk)* 1, 35lb*1, 55lb*1, 85lb*1
• Evening (7pm/8pm Coach)

Friday

• Morning (7am/8am/9am/10am coach, 12-5 Langara)
  • 10 skips, 20 double unders *8
  • Dowel Snatch set (3 Snatch SP, 3 Snatch press, 3 OH squat, 3 Snatch balance, 2 Tall snatch, 2 Front snatch balance, 2 hang power snatch, 2 knee snatch, 2 full snatch) *2
  • Dowel Jerk set (2 Shoulder Press from behind neck, 2 Push press behind the neck, 2 push jerk behind the neck, 2 split jerk behind the neck, 7 narrow grip overhead squats, 2 shoulder press, 2 push press, 2 push jerk, 2 split jerk)*2
• Evening (6-8pm SFU)
  • Dowel Snatch set (3 Snatch SP, 3 Snatch press, 3 OH squat, 3 Snatch balance, 2 Tall snatch, 2 Front snatch balance, 2 hang power snatch, 2 knee snatch, 2 full snatch) *2
  • Medball throws 2 sets of 10
  • Power snatch-3@15kg, 3@35kg, 45kg 5 sets of 3
  • Power clean and jerk 3@45kgs, 57kg 5 sets of 2+3 jerks
  • Back Squat 7@65kgs, 80kgs*5, 90kgs 3 sets of 5
  • Clean Deadlift 80 kg 5 sets of 5
  • Bench Press 65lbs*10, 105lbs 3 sets of 10
  • Weighted back extensions 25lbs 3 sets 10

Saturday (9-12 Langara, 12-4 Coaching Cert, 4-6 O-lifting Program)

• 250m Row, 7 Medball throws, 4 bench jumps, 25 rolling abmat situps, 5 pushups *4
• Dowel Snatch set (3 Snatch SP, 3 Snatch press, 3 OH squat, 3 Snatch balance, 2 Tall snatch, 2 Front snatch balance, 2 hang power snatch, 2 knee snatch, 2 full snatch) *2, 15lb *2, 35lb*2
• Drop snatch 40kgs 5 sets of 3
• Dowel Jerk set (2 Shoulder Press from behind neck, 2 Push press behind the neck, 2 push jerk behind the neck, 2 split jerk behind the neck, 7 narrow grip overhead squats, 2 shoulder press, 2 push press, 2 push jerk, 2 split jerk)*1, 35lb*1, 55lb*1, 85lb*1
• Push Jerk-105lbs*3, 125*3, 145*3, 155 5 sets of 2
• Front Squat 135*7, 155*5, 175lbs 3 sets of 5
• Snatch Deadlift 60kgs 5 sets of 5

Sunday (8/9/10 coach, 11-3 Coaching Cert, 4-6 Coach)

• Annie w pushups 50/50/5/40/40/5/30/30/5/20/20/5/10/10/5
• ring /shoulder stabilization work
• 530 ring plank rotations
• Dowel Snatch set (3 Snatch SP, 3 Snatch press, 3 OH squat, 3 Snatch balance, 2 Tall snatch, 2 Front snatch balance, 2 hang power snatch, 2 knee snatch, 2 full snatch) *2, 15lb *2, 35lb *2
• Dowel Jerk set (2 Shoulder Press from behind neck, 2 Push press behind the neck, 2 push jerk behind the neck, 2 split jerk behind the neck, 7 narrow grip overhead squats, 2 shoulder press, 2 push press, 2 push jerk, 2 split jerk) *1, 35lb*1, 55lb*1, 85lb*1

Hey Boys and Girls, couple things to cover:

(1) I was waiting until I had time to clean up the machine-nutrition-guide-november-2008 document before I sent out a group email, but time seems to be in short supply right now. Ive added a bunch of the information collected thus far (still needs to be cleaned up, but most of it is there). Give it a read through and let me know whats missing and if anything doesn’t make sense.

(2) In 3 weeks I’m going to Reno to see Rob Wolf in person. Any questions for him? Start making a list and Check out the article on his blog right now: http://robbwolf.com/?p=285

(4) I just bought a ¼ bison and am going to have a dinner party next Saturday November 22nd at 7pm (reminder to those of you who have not yet registered there is also a snatch clinic from 12-3 and 3-5 that Saturday). Let me know if you are coming so I know how much to cook up. Going to do a roast, make some bison meatballs and have a couple other things going on!

(5) Hows it going? How you feeling? Been sticking to it? Keep us up todate.

(6) Rosita has made a request for breakfast ideas that do not involve protein powder or eggs. Give us what ya got.

(7) just got another 1400 in donations for dans family bringing the total collected to $4000!!! (I know this has nothing to do with nutrition but was excited and wanted to share

Post updates and questions to the comment section.

kel

January 2008-First ever Competition Lift-55kg snatch:

Shorted the second attempt at 55kgs and then on my 3rd attempt at 55kg:

Second competition was Western Canadians in March 2008. Made the first attempt at 55kgs missed the second attempt at 57kg, made the third (no videos )

Third competition was canadian nationals in May 2008. Missed the first attempt at 58kg pretty badly, here’s the second attempt at 58kg:

But then the third attempt at 61kgs was rushed and ugly:

Fourth Competiton was in July 2008. First attempt at 58kg was a rushed miss. Second attempt was clean:

but then third attempt at 61kgs was pretty weak:

Fith competition was this weekend, November 2008 (my one year aneversary of lifting). First attempt was a solid 58kg, second attempt at 61kgs was nice until I relaxed near the end and had to go swimming with my write leg to be able to stand up with it:

Third attempt at 63kg just got lazy at the end: