Tonight I had my last session before Saturday's competition and it was a good one. Everything was relatively fast and it was nice to feel somewhat fresh. The adrenaline will really kick in also, which should give me an extra burst of speed. I will Snatch 108kg and Clean and Jerk 135kg. Here is what I did today:
A very comprehensive warm up with lots of dynamic and static stretching.
Overhead Squats--6x5
Drop Snatch--1x3@ bar, 40, 50, 60--I was really focusing on getting my feet wider in the catch position. This stops me from needing to step forward in the Snatch because my hips go into the hole rather than tilt back in the catch.
Snatch--1x1@70, 70, 70, 80, 86, 92, 96--These were nice and fast and thankfully uncomplicated. With the heavier Snatches I need to catch the bar with a wider foot stanc and get in the hole.
Clean Grip PNF--2 sets
Split Jerk--2x3@60
Clean and Jerk--1x2@60 1x1@80, 90, 100, 110, 117--Again, these were fast and in the groove. I need to remember to fill up my lungs before the Jerk and also get my front foot further out too.
Back Squat--1x2@90 1x1@110, 120, 130--These were token squats to keep the legs from dying from the shock of such low volume.
Here is a video of two of my Snatches and two of my Clean and Jerks. Please feel free to comment on my technique so that I can get a fresh perspective.
Thursday 5 February 2009
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6 comments:
Snatch and also clean looks very smooth. Jerk - reckon you'd do more with a wider split. This is something I am also aiming for. I have always split too short, using too much arms and also I've always tended to jump quickly back from the split position instead of controlling the weight overhead first. Cathal Byrd and Neil Dougan get a very good split (front thigh parallel with floor) under the bar as well as amazing speed and balance to hold it before recoving. Good luck on Saturday. Sean
Thanks for the advice. I am currently trying to teach my body to get my front foot out further automatically. This will get me under the Jerk more also.
Looking in good shape Barry! See you tomorrow.
First of all I like your blog very much.
During your snatch it seems to me your second pull is to far away from your body and therefore you have to go a bit forward to keep balance.
I agree Masterchief, the bar is traveling too far out from my body. This is something I am trying to fix. Not quite sure how yet though. I need to keep a tighter back lock and get my feet wider in the catch are my initial thoughts, but I will ask Harry to see what he says.
I'm impressed Barry - I really had no idea how much was involved in this training.. I like the blog - I'll keep an eye on your progress!
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