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Fitness

Athlete Journal: Holley Mangold, Entry 17 – One-Armed Snatch Practice

Currently my training is about recovering from getting the metal bar out of my wrist. It's hard to watch other people lift when I can't. Here's some video of my one-armed snatch, though!

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

Written by Holley Mangold Last updated on November 23, 2012

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 17:

This week I am enjoying being with my friends in Colorado and attempting to not sabotage my healthy diet with too many Thanksgiving helpings. I am trying to keep my mind on training through the holiday instead of indulging.

Currently my training is about recovering from getting the metal bar out of my wrist– I am starting to look normal again post wrist surgery. I only have two sets of scars that look something like vampire bites. It’s hard to see my wrist looking normal and remember that it’s simply not back to full strength. I am still doing one handed snatches, but previously the metal bar was holding me back from flexing. Now I have to try really hard to only flex one side of my body as to not injure the healing wrist. I have to constantly work through attempting to get stronger while managing special exercises for my wrist rehab. On top of my normal lifting, I am trying to incorporate more cardio. A lot of my cardio has some sort of weight resistance built in. The hardest thing about recovery is watching other people do the thing you love. Everyday I go into the gym wanting so much just to be able to lift but I can’t. I’m excited to see the day when I can two-handed snatch like a normal weightlifter.

In the meantime here’s a video of my one-armed snatch:

Video: BreakingMuscle.com - Holley Mangold: One-Armed Snatch

Below is a sample workout from this week. I hope to keep adding reps and weight in the coming days:

  • One handed snatches up to 50kg
  • One handed pulls up to 130kg
  • Back squat with safety bar up to 175kg set of 2
  • Dumbbell presses with 40lbs 6 sets of 6

Cardio workout:

3 rounds of 4 min. 20secs on 10secs off:

  • Round 1 KB swings
  • Round 2 running stairs
  • Round 3 battling ropes

Then 15 min cool down on elliptical

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.

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