• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Breaking Muscle

Breaking Muscle

Breaking Muscle

  • Fitness
  • Workouts
    • Best Shoulder Workouts
    • Best Chest Workouts
    • Best Leg Workouts
    • Best Leg Exercises
    • Best Biceps Exercises
    • Best Kettlebell Exercises
    • Best Back Workouts
    • Best HIIT Workouts
    • Best Triceps Exercises
    • Best Arm Workouts
  • Reviews
    • Supplements
      • Best Pre-Workout
      • Best BCAAs
      • Best Testosterone Boosters
      • Best Bodybuilding Supplements
      • Best Creatine
      • Best Supplements for Weight Loss
      • Best Multivitamins
      • Best Collagen Supplement
      • Best Probiotic
      • Best Non-Stim Pre-Workout
      • Best Greens Powder
      • Best Magnesium Supplements
    • Protein
      • Best Protein Powder
      • Best Whey Protein
      • Best Protein Powders for Muscle Gain
      • Best Tasting Protein Powder
      • Best Vegan Protein
      • Best Mass Gainer
      • Best Protein Shakes
      • Best Organic Protein Powder
      • Best Pea Protein Powder
      • Best Protein Bars
    • Strength Equipment
      • Best Home Gym Equipment
      • Best Squat Racks
      • Best Barbells
      • Best Weightlifting Belts
      • Best Weight Benches
      • Best Functional Trainers
      • Best Dumbbells
      • Best Adjustable Dumbbells
      • Best Kettlebells
      • Best Resistance Bands
      • Best Trap Bars
    • Cardio Equipment
      • Best Cardio Machines
      • Best Rowing Machines
      • Best Treadmills
      • Best Weighted Vests
      • Concept2 RowErg Review
      • Hydrow Wave Review
      • Best Jump Ropes
  • News
  • Exercise Guides
    • Legs
      • Back Squat
      • Bulgarian Split Squat
      • Goblet Squat
      • Zercher Squat
      • Standing Calf Raise
      • Hack Squat
    • Chest
      • Bench Press
      • Dumbbell Bench Press
      • Close-Grip Bench Press
      • Incline Bench Press
    • Shoulders
      • Overhead Dumbbell Press
      • Lateral Raise
    • Arms
      • Chin-Up
      • Weighted Pull-Up
      • Triceps Pushdown
    • Back
      • Deadlift
      • Trap Bar Deadlift
      • Lat Pulldown
      • Inverted Row
      • Bent-Over Barbell Row
      • Single-Arm Dumbbell Row
      • Pendlay Row
Fitness

Athlete Journal: Holley Mangold, Entry 16 – Recovering From Surgery

Holley is back to keeping a journal here at Breaking Muscle! To start off, though, she's going to tell us about her wrist injury, how surgery went, and how she's training during the months of rehab.

holley mangold, olympics, london olympics, 2012 olympics, weightlifting

Written by Holley Mangold Last updated on Nov 22, 2021

EDITOR’S NOTE: Welcome to the Athlete Journal of Olympic weightlifter Holley Mangold. Follow her journey here as she trains for the 2016 Olympics! Holley’s journal will be posted every Friday. You can catch up by reading her previous journal entries.

Holley’s Athlete Journal 16:

Since the Olympics I have been slowly coming down from the excitement and back to reality. The whole Olympic experience made me that much more excited for the next four years. Knowing that I have experience and time to prepare is awesome. But the road to Rio will not be an easy one – I have lots of things on the table right now.

The first step is recovering from injury.

I shattered my wrist during the Olympics and am now on the road to recovery. Before competing, I had some torn ligaments in my wrist. During the competition I was so determined to total that I tore every ligament, which made the bones scatter throughout my wrist. I came back to Colorado to do my surgery.

The surgery was intense, but the doctors expect a full recovery!

My mom came out to help me get through the whole process. Doctors had to put pins in my wrist to reposition the bones and ligaments. The pins connect to an external rod that runs the length of my forearm. It obviously hurts a lot, but it’s also a pain to clean and protect from oncoming walls. I am usually pretty reckless and am having a hard time remembering that I need to be cautious.

After eight weeks, I will be able to take the pins out and start rehab.

holley mangold, olympics, london olympics, 2012 olympics, weightliftingRight now, however, I have to do workouts that do not involve my wrist. That alone is one of the most frustrating things because for the past four years or so, I been doing the clean and jerk and snatch as my primary workouts. I miss being able to Olympic lift.

I also miss being in the weightlifting gym with the other lifters – right now I workout with an Olympic Center trainer in the general-purpose gym. It motivates me to work hard and get back to where I feel most comfortable. The most important thing for me to do at this time is to recover and get healthy. I will be posting my workouts below to show the progression.

In the near future, I hope to finish my degree and get back to my normal training schedule. I absolutely love the people out here in Colorado and our hiking trips that rejuvenate me for the upcoming weeks, but I definitely miss my roommates in Columbus, Ohio! With my bum wrist, my video game playing has taken a toll and I would love to get back to my much-needed downtime!

Sample workout for when you have a pins in your arm:

One handed snatch with bar from blocks –

3x20kg, 3x30kg, 2x35kg, 1x40kg, 3x30kg

One handed pulls from blocks below knees –

6x55kg, 5x65kg, 4x75kg, 3x85kg, 2x95kg, 1x105kg

Back squat with safety bar –

6x65kg, 5x85kg, 4x105kg, 3x140kg, 2x155kg, 1x170kg

holley mangold, olympics, london olympics, 2012 olympics, weightlifting

About Holley Mangold

Ohio native Holley Mangold is no stranger to elite competition. The daughter of an accomplished swimmer, Holley made her own name for herself when she became the first girl ever to start in an Ohio High School State Championship football game (as an offensive lineman no less). And if you know anything about high school football in Ohio, you know the significance of that achievement.

Though Holley loved her twelve years on the football field, her athletic career came to a crossroads upon high school graduation. Faced with bleak prospects of being competitive on a college football team as a woman, Holley turned to throwing shot and discus at Ursuline College in Cleveland. Holley had prior experience in powerlifting—with the legendary Larry Pacifico—during high school, but started to look for a strength sport that could specifically help in her throwing career. She quickly found weightlifting—with Coach Dan Bell—and she continued to lift in college.

Over the next two years, Holley continued to improve in the quick lifts, the snatch and the clean and jerk. After strong performances in both the 2008 and 2009 Junior World Championships, Holley won gold in the 2009 American Open and earned one of only 7 spots on the 2010 Pan American Team.

Holley’s steady improvement eventually earned her an invitation to the US Olympic Training Center in Colorado Springs to train with National Team Coach Zygmunt Smalcerz and an MTV reality show:True Life: I’m the Big Girl.After failing to improve at the OTC, however, and suffering a knee injury in the process, Holley left Colorado to have surgery and to train with Coach Mark Cannella in Columbus, Ohio.

Cannella, widely considered to be one of the best technicians in the country, went to work on Holley, and eleven weeks later, she set lifetime personal records at the 2011 Arnold Weightlifting Championships and has set a personal record in every national and international competition she has competed in since.

View All Articles

Related Posts

Weightlifter Hampton Morris performing clean and jerk in competition
Hampton Morris (61KG) Sets Junior World Record with 168-Kilogram (370.4-Pound) Clean & Jerk at 2023 World Weightlifting Championships
Fergus Crawley 5K Run Tips Photo
Fergus Crawley Shares 5 Tips For Running a Better 5K
Actor Chris Hemsworth in gym performing dumbbell row
Chris Hemsworth Diagrams a Killer Upper Body Workout Fit For an Action Star
Hampton Morris 170-kilogram clean and jerk, April 2023
Weightlifter Hampton Morris Nearly Clean & Jerks 13 Kilograms (28.6 Pounds) Over His Junior World Record

Primary Sidebar

Latest Articles

New Year’s Fitness Sales (2025)

XWERKS Motion BCAA Review (2025): A Registered Dietitian’s Honest Thoughts

Assault Fitness AssaultBike Pro X Review (2025): Assault’s Best Bike Yet?

13 Best Exercise Bikes for Home Gyms (2025)

Transparent Labs BCAA Glutamine Review (2025): The Key to Post-Workout Recovery?

Latest Reviews

Element 26 Hybrid Leather Weightlifting Belt

Element 26 Hybrid Leather Weightlifting Belt Review (2025)

Omre NMN + Resveratrol, Lifeforce Peak NMN, and partiQlar NMN on a red background

Best NMN Supplement: Fountain of Youth in a Bottle? (2025)

The Titan Series Adjustable Bench on a red background

Titan Series Adjustable Bench Review (2025)

A photo of the NordicTrack Select-a-Weight Dumbbells on a red background

NordicTrack Adjustable Dumbbell Review (2025): Are These Value Dumbbells Worth It?

woman lifting barbell

Be the smartest person in your gym

The Breaking Muscle newsletter is everything you need to know about strength in a 3 minute read.

I WANT IN!

Breaking Muscle is the fitness world’s preeminent destination for timely, high-quality information on exercise, fitness, health, and nutrition. Our audience encompasses the entire spectrum of the fitness community: consumers, aficionados, fitness professionals, and business owners. We seek to inform, educate and advocate for this community.

  • Reviews
  • Healthy Eating
  • Workouts
  • Fitness
  • News

Follow Us

  • Facebook
  • Twitter
  • Instagram
  • Pinterest
  • RSS Feed

© 2025 · Breaking Muscle · Terms of Use · Privacy Policy · Affiliate Disclaimer · Accessibility · About