Thursday 22 January 2009

Thursday's fun

I had another good session tonight. The volume was high and the intensity low in the Snatch and the opposite occurred in the Clean and Jerk. I did the following:

Jerk Skill work with the bar
Split Jerk--1x3@40, 50
Power Clean and Jerk--1x2@60 1x1@70, 80, 90--I do these before my Snatch sometimes because I need the technical reinforcement when I am fresh and also when I do them later in the sessions.
Overhead Squats--4x5
Drop Snatch--1x3@bar, 40, 50, 60
Snatch--1x2@65, 72, 79, 84x6--I missed the second rep in the first set because I stopped my pull far too early to get under it, despite the weight being so light. After this set, the rest were very solid.
Split Jerk--2x3@60
Clean and Jerk--1x2@60 1x1@80, 90, 100, 110, 115, 120, 125--This was the first time I have done 125 in training so I was happy, particularly with the volume we have been doing over the last few days.
Front Squats--1x2@90, 110, 120, 130x5--These were better because I took a big breath and locked my abs and trunk tight while keeping my elbows up.
Static stretching

Here is a short video of some of the lifts:


Anonymous said...

Hi Barry,

This is Roy, keeping an eye on your blog. It looks very good, congrats buddy.

I have been looking at your vids and they seem to confirm what I have seen at times when training together. You seem to lose the back arch as soon as you initiate the first pull.

If you look closely at 1:09, you start the pull with a roud back which of course makes the pull less efficient. This pattern is actually sequenced in the following cleans so it does not seem to be a matter of the weight been too heavy. Perhaps really emphasizing on filling up the lungs just before pulling could help this? Just wondering as I have found this has helped me in the past and keeping the back slightly arched and tight is imperative for correct setting up, as we all know (and I have learnt again thanks to Harry).


Barry said...

I had not noticed to what extent my back was rounding until you pointed it out, so thank you. I will try and get the sensation of filling up my lungs rather than my belly, which is what I have been doing. I will also work on strengthening my mid-traps and rhomboids so that I can keep the upper back lock that I need also. Cheers for the advice.

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