2023 - 12 - 18

Weekly Summary:

Welcome to the first training week of the Space Log! This was a pretty standard grappling week with two moderate pace long sessions and one lighter session (where I taught the class). This was the last week of my 8-week Olympic weightlifting program so 1RMs were tested in the snatch and clean-and-jerk.
Starting in the new year:

• Grappling classes will focus on wrestling.
• My grappling training will follow suite, developing better stand-up.
• Strength and conditioning will begin the NonProphet Escape Velocity program.

Contents:

• Monday: Olympic Weightlifting
• Tuesday: BJJ / Gi
• Wednesday: Olympic Weightlifting
• Thursday: BJJ / NoGi
• Friday: Olympic Weightlifting
• Saturday: BJJ / NoGi

Training Sessions:

12/18/2023: Power, Level 2

Intention: Develop snatch mechanics, assess segment strength and weaknesses.

Warm Up:
Airbike 10 min at Zone 2
5x Strict Press (behind neck with snatch-width grip)
5x Snatch Balance
5x Muscle Snatch
5x Hinge (no contact) + Tall Muscle Snatch
5x Contact + Hang Snatch (hip)

Work:
No Foot Snatch + Overhead Squat: 3 x 1
Hang Snatch (knee): 3 x 1

Support:
GHD Back Extension: 2 x 10
Deep Squat: 5 x 1 min

Results: Austin
Bike: 3.4 miles / 95 cals
Barbell Complex: 45 lbs.
No-Foot Snatch + OHS: 95 / 95 / 115 lbs.
Hang Snatch: 95 / 95 / 95 lbs.
GHD Back Extension: bodyweight
Deep Squat: bodyweight

12/19/2023: Sport, Level 2

Intention: Gi, closed guard development

Warm Up:
Progressive increase from “flow roll.”

Work:
1-Hour Open Mat sparring

Results: Austin
8 x 5-minute rounds
4:3 work:rest ratio

12/20/2023: Power, Level 3

Intention:
Test clean and jerk 1RM while maintaining technical focus.

Warm Up:
10 min AirBike at Zone 2
5x Strict Press (behind)
5x Front Squat
5x Power Jerk
5x Hang Clean (hip)
5x Hang Clean (knee)
5x Jerk Balance

Work:
Clean & Jerk: 3 x 1

Support:
GHD Back Extension: 2 x 10
Overhead Squat (3 sec pause at bottom): 2 x 5
Breathwork: 10 min.

Results: Austin
Bike: 3.4 miles / 98 cals
Barbell Complex: 45 lbs.
Clean & Jerk: 185 / 205 / 225 / 245 (miss) lbs.
GHD Back Extension: bodyweight
Overhead Squat: 45 lbs.
Breathwork: 6 min at 10-10 (alternating nostrils / min), 4 min at 6-6-12-6 (alternating nostrils / 2 min).

12/21/2023: Sport, Level 2

Intention:
nogi, teaching class on “wrong shin” wrestle-ups

Warm Up:
break fall > shin post > technical stand up
break fall > shin-to-shin

Work:
”wrong shin” and half guard “lazy” wrestling
”false reap” saddle entry
positional sparring from shin-on-shin and standing arm drag

Result: Austin
instructing, 2 rounds of positional training

12/22/2023: Power, Level 3

Intention:
Test 1RM power snatch, maintain technical focus

Warm Up:
10x Strict Press (behind)
10x Overhead Squat
5x Tall Muscle Snatch + Overhead Squat
5x Snatch Balance

Work:
Hang Snatch (hip): 1 x 3
Hang Snatch (knee): 1 x 3
No-Foot Snatch: 1 x 3
Power Snatch: 3 x 1

Support:
Overhead Squat (3 sec. pause): 2 x 5

Result: Austin
Barbell Complex: 45 lbs.
Hang Snatch (hip / knee): 65 / 85 lbs.
No-Foot Snatch: 95 lbs.
Power Snatch: 95 / 115 lbs / 125 lbs.
Overhead Squat: 45 lbs.

12/23/2023: Sport, Level 2

Intention:
Nogi, explore takedown set-ups, focus on grip fighting everywhere.

Warm Up:
Gradual increase intensity.

Work:
1.5 hour open mat

Support:
15 min mobility (snatch w/ PVC)

Result: Austin
8 x 5-minute rounds
1:1 work:rest ratio

Discussion:

What worked well and what allowed it?

• 12/18/2023 - Intuition to adapt session, replacing deadlift+snatch with hang snatch. Skill level has developed to workable loads (50% bodyweight) that are challenging enough to give feedback, but also allow high rate of successful lifts.
• 12/19/2023 - Playing a “heavy”, patient game.
• 12/20/2023 - PR on C&J, met goal of 225 lbs. Focusing on squat prior to gripping the bar. More narrow dip-drive stance. Faster dip-drive.
• 12/21/2023 - Teaching shin-to-shin concepts apply on either side / shin.
• 12/22/2023 - PR, conceded power snatch, knowing mobility wasn’t fully developed for full snatch, longer warm-up progression.
• 12/23/2023 - Basics “done at the highest level” (e.g. shoulder deep underhooks).

What didn’t work and why?

• 12/18/2023 - Snatch stance is still inconsistent. My feet move a lot, starting narrow and receiving wide with a harsh toe angle and knees caving in.
• 12/19/2023 - Grips go both ways, getting stuck pulling overhead sweeps. Opponent’s grips allowed better distance management than nogi.
• 12/20/2023 - Missed 245 lbs. at the clean. I was pretty tired and pulled too far back. Technically I missed (the bar went) forward, but I fell and felt the momentum going back, shoulders rocking past my heels.
• 12/21/2023 - Inversions were a little complex and students got confused, getting spun too far behind (backside 50/50) without resistance.
• 12/22/2023 - Feet still moving a lot, receiving foot angle is too sharp with knees caving in.
• 12/23/2023 - Need to pull the trigger and shoot more. Trust my posture and penetration step.

Plan for next time:

• 12/18/2023 - Continue to focus on no-foot snatch. Add hip and knee hang snatches to warm up progression, followed by no-foot snatches from the ground.
• 12/19/2023 - Continue to develop closed guard / passing.
• 12/20/2023 - One more heavy power/snatch session this week, then de-loading. Program complete.
• 12/21/2023 - Start the year with wrestling / set-ups. Bo Nickal instructional.
• 12/22/2023 - Square feet/heels and widen stance, experiment with light weight and hang-hang-no-foot-OHS 4-rep complex. More snatch-balance drills.
• 12/23/2023 - Create dilemmas between snap-down collar tie breaks and 2-on-1 control to arm drag / single leg.