Training was hard tonight because I am coming to the end of a term and the fatigue that has been creeping in over the last few weeks is no longer creeping, but striding confidently up to me and trying to shout me down. I was yawning throughout the session, but it went ok despite this. The finer points of my technique were not particularly sharp, but I got through it. This means I will have to temporarily abandon my competition phase of training in order to get fresh for Bucharest. I will have four days in Spain to recover from that so I will be fresh for the week and a half before the competition. Here is what I did tonight:
Overhead Squats--5x5
Hang Power Snatch--1x3@bar, 40, 40, 50
Power Snatch--1x3@50 1x2@60, 70 1x1@75, 80, 85, 87, 89, 90- missed this twice due to overpulling the bar, then underpulling it, then getting about right the third time. I was not particularly sharp. I also was not keeping my shoulders locked into place.
2x2@72
Jerk skill work with the bar
Jerk from the rack--1x2@70, 80 1x1@90,90, 100, 110, 115, 120--I missed this because I was dipping down on my right side for some bizarre reason and I kept clipping the bar off the Jerk rack which completely put me off my tempo. This was quite frustrating and I left it considering I was tired.
Back Squat--The nice thing about squats is that they are less demanding skill-wise, so I was strong on these.
1x3@70 1x2@100, 120
1x1@130, 140, 150, 160, 165
Hanging Straight Leg Raise--3x5
Tuesday 31 March 2009
Sunday 29 March 2009
Saturday's submission
Yesterday was not a good session, but that happens, so I have to get on with it. I was coaching in the morning and was pretty tired from work, so my expectations needed to be adjusted. I was able to Snatch 97 which is not bad, but I was unable to even get under 100 three times, which is something that has never occurred to me before. They were like crap high pulls. I had a petulant reaction and I could not get my mojo back. It is annoying when you tell yourself not to react and you do it anyway without thinking about it. Knowledge is knowing you are having a tiring day. Wisdom is having the composure to not react like a twelve year old girl who just got the wrong barbie for Christmas.
On a brighter note, my coaching is now finished for the season and on Monday week I am off to Bucharest until the Friday night to support Kevin D'Arcy and Cathal Byrd who are lifting in the Senior European Championships. I will train twice a day while over there, which will be the first time I do so for more than two days. I need to fresh for this, so I may only train three times next week and do a very light technique and flexibility session also. I will talk to Harry about it and he will give me the low down.
On a brighter note, my coaching is now finished for the season and on Monday week I am off to Bucharest until the Friday night to support Kevin D'Arcy and Cathal Byrd who are lifting in the Senior European Championships. I will train twice a day while over there, which will be the first time I do so for more than two days. I need to fresh for this, so I may only train three times next week and do a very light technique and flexibility session also. I will talk to Harry about it and he will give me the low down.
Thursday 26 March 2009
Thursday's turning down the illogical path
I had a reasonable session tonight. It was pretty basic: 30 minutes Power Snatch and 30 minutes Clean and Jerk. This time frame was not kept, however, in the latter part of the session, hence the title of the post. I was feeling ok. Not so sure I should have played tag rugby last night, but I could have done worse. Here is what I have did tonight:
Overhead Squats--5x5
Power Snatch--1x3@bar, 40, 40, 50 1x2@60, 70
1x1@75, 80, 85, 85--I did the second rep because the first was not fast enough. I then did a sweet enough 90 and I squat Snatched 92 twice. I could not quite power it up. These were better than Monday so I need to take it one kilo at a time.
3x2@75--Three 80% doubles to work on the technique. My pull is always better when I slide my feet out in a snappy fashion at the top of the pull.
Jerk skill with 60
Clean and Jerk--1x2@60, 70 1x1@80, 90, 100, 110, 120, 125--I was really happy with this rep. It was very fast and the Jerk was as good as I can get it so far in my brief lifting career.
1x1@130--The clean was ok, the video is below. The Jerk was a bit laboured and needed a bit more speed.
4x1@135--I missed 4 singles of this, all in the Clean. I should have gone to 132 or 133 first. I had the bar up very high, but my elbow speed, catching position and general speed under the bar were all laboured. I should have left it at the second miss, which is what Harry would have done, but I put my logical glove on and slapped myself in the face with it. I MUST LEARN FROM THIS. What a silly mistake. My eyes were bigger than my belly.
I was wrecked after this, so I did my band work for my mid-traps and rhomboids as well as some scap pushups and pullups, followed by one get me out of here set of weighted situps. This was followed by an Alexander Technique lesson and a 15 minute stretch in the pool followed by ten minutes in the steam room. I feel far better now after all that. Here is my 130.
Here is my pull for 135:
Here is the catch position in the end. I exhaled too much air through the pull and I let the bar fall down on me with a soft trunk. Not a good combination with my feet not going out wide enough in the catch.
Does anyone have any suggestions?
Overhead Squats--5x5
Power Snatch--1x3@bar, 40, 40, 50 1x2@60, 70
1x1@75, 80, 85, 85--I did the second rep because the first was not fast enough. I then did a sweet enough 90 and I squat Snatched 92 twice. I could not quite power it up. These were better than Monday so I need to take it one kilo at a time.
3x2@75--Three 80% doubles to work on the technique. My pull is always better when I slide my feet out in a snappy fashion at the top of the pull.
Jerk skill with 60
Clean and Jerk--1x2@60, 70 1x1@80, 90, 100, 110, 120, 125--I was really happy with this rep. It was very fast and the Jerk was as good as I can get it so far in my brief lifting career.
1x1@130--The clean was ok, the video is below. The Jerk was a bit laboured and needed a bit more speed.
4x1@135--I missed 4 singles of this, all in the Clean. I should have gone to 132 or 133 first. I had the bar up very high, but my elbow speed, catching position and general speed under the bar were all laboured. I should have left it at the second miss, which is what Harry would have done, but I put my logical glove on and slapped myself in the face with it. I MUST LEARN FROM THIS. What a silly mistake. My eyes were bigger than my belly.
I was wrecked after this, so I did my band work for my mid-traps and rhomboids as well as some scap pushups and pullups, followed by one get me out of here set of weighted situps. This was followed by an Alexander Technique lesson and a 15 minute stretch in the pool followed by ten minutes in the steam room. I feel far better now after all that. Here is my 130.
Here is my pull for 135:
Here is the catch position in the end. I exhaled too much air through the pull and I let the bar fall down on me with a soft trunk. Not a good combination with my feet not going out wide enough in the catch.
Does anyone have any suggestions?
Tuesday 24 March 2009
Tuesday's train journey towards a terrific Snatch
I had a fun workout tonight. Laura, Shane and Roy were there valiantly fighting against gravity also. Like last night, there was three half hour exercises with a 15 minute warm up and auxillary work. Sami got a 2kg pb in the Snatch earlier in the day so well done to him.
Overhead Squats--6x5--with one pnf at the bottom of the squat.
Snatch--30 minutes--1x3@40, 40, 40 1x2@60, 70, 75
1x1@80, 85, 90--miss, 90-- I simply pulled faster--95, 98, 100, 102--I missed this three times. I was happy with the power but I was slightly out of sync. I will build my Snatch back up again and improve it over the next three weeks. I was happy with the snappy 100. The 102 was there but I let it fall down on me and pulled back slightly. Eamonn made the comment that I was initiating the second pull too early, so I focused on staying over the bar and this helped.
Power Cleans--30 minutes--1x2@60, 60, 80 1x1@90, 100, 110, 115--This was fast and I left it there because it was not as high as usual. I went back down to 100 for four doubles.
Front Squat--1x3@70 1x2@100, 110 1x1@120, 130, 140, 145, 150--I lost focus on this lift and got too loose and got buried at the bottom. A bit silly, but I won't make the same mistake next time. Until it happens again.
Band Pull Aparts--3x20
Single arm band pulls--3x20
Here is a video of Gillian's Clean and Jerk from Saturday. It is not heavy, but she has a shoulder issue and she was working on pushing herself under the Jerk.
Overhead Squats--6x5--with one pnf at the bottom of the squat.
Snatch--30 minutes--1x3@40, 40, 40 1x2@60, 70, 75
1x1@80, 85, 90--miss, 90-- I simply pulled faster--95, 98, 100, 102--I missed this three times. I was happy with the power but I was slightly out of sync. I will build my Snatch back up again and improve it over the next three weeks. I was happy with the snappy 100. The 102 was there but I let it fall down on me and pulled back slightly. Eamonn made the comment that I was initiating the second pull too early, so I focused on staying over the bar and this helped.
Power Cleans--30 minutes--1x2@60, 60, 80 1x1@90, 100, 110, 115--This was fast and I left it there because it was not as high as usual. I went back down to 100 for four doubles.
Front Squat--1x3@70 1x2@100, 110 1x1@120, 130, 140, 145, 150--I lost focus on this lift and got too loose and got buried at the bottom. A bit silly, but I won't make the same mistake next time. Until it happens again.
Band Pull Aparts--3x20
Single arm band pulls--3x20
Here is a video of Gillian's Clean and Jerk from Saturday. It is not heavy, but she has a shoulder issue and she was working on pushing herself under the Jerk.
Monday 23 March 2009
Monday's mounting volume
I had an excellent day's training today. Harry has myself and Sami--and I think the two girls also-- on our intense competition phase. I did half an hour Power Snatches, Jerk from the rack and Back Squats. I was far more energised mentally and physically than last week and the lower intensity did me good. Sami Jerked 117 from the rack which was great considering his best Clean and Jerk is 110. This will fall very soon.
Here is what I did today:
Overhead Squats--3x5--I did not do too many sets of these. I knew I would do more flexibility later on.
Power Snatch--30 minutes--1x3@50, 50, 50, 60 1x2@70
1x1@75, 80, 85, 87, 89--This last rep was to about parallel so I went back to 80% for doubles.
4x2@73
Jerk skill with 60kg
Jerk from the rack--30 minutes--1x2@60, 80 1x1@90, 100, 110, 110, 115, 120, 125, 125, 127, 130--This last rep was my fastest and technically my best. I then went down to 100 for two doubles.
Back Squat--30 minutes--1x3@60, 60 1x2@100, 120 1x1@130, 140, 150, 160--This last rep was fine but not as quick as I would have liked so I did not go any higher.
4x2@130
Band Pull Aparts--3x20
Single arm band pulls--3x20
Scap pull ups/push ups--3x8
Barbell sit ups--3x10
I then spent half an hour using the medicine ball to release the tension in my hips and IT bands. I also used a hockey ball for ten minutes. This was very intense but it did the job. My hips felt very free afterwards. Here is a video of Sami's 117 Jerk. It shows how much more there is to come from him.
Here is what I did today:
Overhead Squats--3x5--I did not do too many sets of these. I knew I would do more flexibility later on.
Power Snatch--30 minutes--1x3@50, 50, 50, 60 1x2@70
1x1@75, 80, 85, 87, 89--This last rep was to about parallel so I went back to 80% for doubles.
4x2@73
Jerk skill with 60kg
Jerk from the rack--30 minutes--1x2@60, 80 1x1@90, 100, 110, 110, 115, 120, 125, 125, 127, 130--This last rep was my fastest and technically my best. I then went down to 100 for two doubles.
Back Squat--30 minutes--1x3@60, 60 1x2@100, 120 1x1@130, 140, 150, 160--This last rep was fine but not as quick as I would have liked so I did not go any higher.
4x2@130
Band Pull Aparts--3x20
Single arm band pulls--3x20
Scap pull ups/push ups--3x8
Barbell sit ups--3x10
I then spent half an hour using the medicine ball to release the tension in my hips and IT bands. I also used a hockey ball for ten minutes. This was very intense but it did the job. My hips felt very free afterwards. Here is a video of Sami's 117 Jerk. It shows how much more there is to come from him.
Sunday 22 March 2009
Saturday's simple Snatch reminders
I had a good workout yesterday and starting Monday I will be back on the saddle again. I am feeling refreshed and enthusiastic towards each session again. I was training with Laura, Gill and sometimes lifter Wayne Healy who has lifted 112.5/137.5 as a 62 kg lifter. Wayne was giving me a few pointers in the Snatch and it is funny how it always comes back down to the fundamentals. I was getting bogged down on technical matters and forgetting the most important thing: exploding through the three inch window from the bottom to the top of the hips.
Here is what I did:
Overhead Squats--6x5
Snatch--1x3@40, 40, 40, 50, 60 1x2@70 1x1@75, 80, 85, 90 for four single. I got the first two handily but Laura and Wayne both told me my lifts looked sluggish. I then proceeded to miss the next two attempts at 90; the bar was out of place because I was not explosively finishing my pull. Wayne then put 93 on the bar and I missed it again for the same reason. I got my head together and then easily nailed it a minute or so after. My pull was faster and I had a faster finish which put the bar in the correct position for the catch. Sounds simple, doesn't it? Simple is different to easy though.
Jerk skill with 60
Clean and Jerk--1x1@60, 80, 90, 100, 110 for three singles. I had to put maximal concentration into these. Even though I am feeling far better than at the start of the week, the energy levels are not quite where they will be next week. Each workout feels a little better.
Front Squat--1x2@50, 70, 100, 120, 130, 135, 140--These squats felt good and strong.
Band Pull Aparts--3x20
Dragon Flags--3x2
Here are two snap shots of the maximum extension point of a Snatch from yesterday and one from the competition in Limerick in February. There are obvious differences which have massive ramifications as to where the bar ends up for the catch portion of the lift. I need to sort this out. Any suggestions?
Here is what I did:
Overhead Squats--6x5
Snatch--1x3@40, 40, 40, 50, 60 1x2@70 1x1@75, 80, 85, 90 for four single. I got the first two handily but Laura and Wayne both told me my lifts looked sluggish. I then proceeded to miss the next two attempts at 90; the bar was out of place because I was not explosively finishing my pull. Wayne then put 93 on the bar and I missed it again for the same reason. I got my head together and then easily nailed it a minute or so after. My pull was faster and I had a faster finish which put the bar in the correct position for the catch. Sounds simple, doesn't it? Simple is different to easy though.
Jerk skill with 60
Clean and Jerk--1x1@60, 80, 90, 100, 110 for three singles. I had to put maximal concentration into these. Even though I am feeling far better than at the start of the week, the energy levels are not quite where they will be next week. Each workout feels a little better.
Front Squat--1x2@50, 70, 100, 120, 130, 135, 140--These squats felt good and strong.
Band Pull Aparts--3x20
Dragon Flags--3x2
Here are two snap shots of the maximum extension point of a Snatch from yesterday and one from the competition in Limerick in February. There are obvious differences which have massive ramifications as to where the bar ends up for the catch portion of the lift. I need to sort this out. Any suggestions?
Thursday 19 March 2009
Thursday's timid training session
I had a light but enjoyable workout with Sami tonight. I focused on light Snatch weights for technique and I also did some light Power Clean and Jerks. Here is what I did:
Overhead Squats--7x5--Sami did pnf in the bottom of the squat twice also.
Snatch--1x3@40, 40, 40, 50 1x2@60, 70 1x1@75, 80, 85, 90, 90, 90, 90--I missed 90 on the last two reps which was silly. I should have stayed in the 85/88 range. They were fast and the first few felt great. I was working in pulling myself under the Snatch at the top of my pull, which is something Cathal is telling me to work on. I found this to feel really solid until I got to 90. My feet were going out also. I have included a video of my 85.
Jerk Skill with 60
Power Clean and Jerk--1x1@60, 80, 90, 100, 105--I worked on getting a shorter dip in the jerk and pushing myself under the bar also. These felt nice and fast despite the light weights.
Front Squats--1x2@50, 70, 100, 120, 125--A few light doubles to keep the legs active.
I am still pretty tired, but not as bad as I have been the last week. I will have another light session on Saturday and then I will get back on the horse on Monday for three weeks of hard training before the week of tapering before nationals.
Overhead Squats--7x5--Sami did pnf in the bottom of the squat twice also.
Snatch--1x3@40, 40, 40, 50 1x2@60, 70 1x1@75, 80, 85, 90, 90, 90, 90--I missed 90 on the last two reps which was silly. I should have stayed in the 85/88 range. They were fast and the first few felt great. I was working in pulling myself under the Snatch at the top of my pull, which is something Cathal is telling me to work on. I found this to feel really solid until I got to 90. My feet were going out also. I have included a video of my 85.
Jerk Skill with 60
Power Clean and Jerk--1x1@60, 80, 90, 100, 105--I worked on getting a shorter dip in the jerk and pushing myself under the bar also. These felt nice and fast despite the light weights.
Front Squats--1x2@50, 70, 100, 120, 125--A few light doubles to keep the legs active.
I am still pretty tired, but not as bad as I have been the last week. I will have another light session on Saturday and then I will get back on the horse on Monday for three weeks of hard training before the week of tapering before nationals.
Monday 16 March 2009
Monday's marathon-esque session of misery
I had another session in which I could not lift a tap. I am going to listen to Sami and take two days off without any training at all. I enjoyed myself, but I could not lift anything at all. Here is what I did:
Overhead Squats--5x5, 3x3--I did lots of pnf in the bottom of the overhead squat. Hugh came up with this the other day and it was awkward, but very effective.
Snatch--1x2@50, 50, 50, 60, 70 1x1@75, 80, 85--This felt like I was lifting 110 so I left it at that.
Jerk Skill with the bar
Jerk--1x2@70, 70, 80, 90 for four doubles.
Front Squat--1x2@70, 90--I then left it at that.
I had a priceless lesson tonight and it was a minor epiphany. I was talking to one of the lads in the gym and he asked me how my training was going. I said it was going well but that I was very tired from work and training and that I was a bit over-trained. He turned to me and said,
"You know nothing about being tired. Try sleeping one night since Friday. You know nothing about tired." He shook his head and my lesson was learned. Everything is relative. The guy said this in a friendly way although it was meant to sink in because he was correct. An off week is nothing major. If I rest up this week I will be fine next week. Then I will have my heavy and intense next three weeks of training and all will go swimmingly.
On another good note, good luck to Cathal Byrd who is going to Poland to compete in the European Union Under 23's tomorrow. He is an excellent lifter and an absolute gentleman. Here is his Irish record Clean and Jerk of 141kg at 69kg:
Overhead Squats--5x5, 3x3--I did lots of pnf in the bottom of the overhead squat. Hugh came up with this the other day and it was awkward, but very effective.
Snatch--1x2@50, 50, 50, 60, 70 1x1@75, 80, 85--This felt like I was lifting 110 so I left it at that.
Jerk Skill with the bar
Jerk--1x2@70, 70, 80, 90 for four doubles.
Front Squat--1x2@70, 90--I then left it at that.
I had a priceless lesson tonight and it was a minor epiphany. I was talking to one of the lads in the gym and he asked me how my training was going. I said it was going well but that I was very tired from work and training and that I was a bit over-trained. He turned to me and said,
"You know nothing about being tired. Try sleeping one night since Friday. You know nothing about tired." He shook his head and my lesson was learned. Everything is relative. The guy said this in a friendly way although it was meant to sink in because he was correct. An off week is nothing major. If I rest up this week I will be fine next week. Then I will have my heavy and intense next three weeks of training and all will go swimmingly.
On another good note, good luck to Cathal Byrd who is going to Poland to compete in the European Union Under 23's tomorrow. He is an excellent lifter and an absolute gentleman. Here is his Irish record Clean and Jerk of 141kg at 69kg:
Saturday 14 March 2009
Saturday's search for the missing link
Harry gave me a relatively light workout today. Weights that are usually very very comfortable were heavy and slow, so Harry was obviously right. I had an empty tank, but I enjoyed the session anyway. I did the following:
Overhead Squats--8x5
Band Pull Aparts--3x20 Vertical Pull Aparts--3x12
Power Snatch--30 minutes--1x2@50, 50, 60, 70
1x1@75, 80, 85 for three slow singles that were out of place. This is a very light weight but it felt quite heavy and it was always out of place. When I locked my back more it was better, but still quite slow.
1x2@70, 70
Power Cleans--30 minutes--1x2@50,50 70
1x1@80, 90, 100, 105, 110--This last rep was not a power clean. I can power clean 125 but today I was unable to power clean 110. Oh dear.
Back Squat--1x2@100, 120, 140 for six doubles @80%
Press--1x5@50, 60, 65, 68, 68
Crunches with legs raised--3x25
I will sleep loads over the next week and work will not be as hectic so I will have more energy for training.
Here is a video of one of Laura's Clean and Jerks @64
Overhead Squats--8x5
Band Pull Aparts--3x20 Vertical Pull Aparts--3x12
Power Snatch--30 minutes--1x2@50, 50, 60, 70
1x1@75, 80, 85 for three slow singles that were out of place. This is a very light weight but it felt quite heavy and it was always out of place. When I locked my back more it was better, but still quite slow.
1x2@70, 70
Power Cleans--30 minutes--1x2@50,50 70
1x1@80, 90, 100, 105, 110--This last rep was not a power clean. I can power clean 125 but today I was unable to power clean 110. Oh dear.
Back Squat--1x2@100, 120, 140 for six doubles @80%
Press--1x5@50, 60, 65, 68, 68
Crunches with legs raised--3x25
I will sleep loads over the next week and work will not be as hectic so I will have more energy for training.
Here is a video of one of Laura's Clean and Jerks @64
Thursday 12 March 2009
Wednesday's wet end
Well, my body gave me the fingers today and my session was memorable for how little I could do. I found it very difficult to Snatch 75kg. I then missed 80kg. Badly. I felt like a big kid had just pushed me onto the ground and kicked sand in my face--I remember that Hugh by the way...
I had a decent warm up with lots of Overhead Squats and flexibility and a few sets of light Drop Snatches. I then did a double on 60 and 70. These were ok. I then struggled with 75 and 80. My mind set was focused on the lifts and I really wanted to train. I came in looking forward to the session and feeling a bit tired, but not that bad. Then the Snatch looked me up and down and spat in my face and told me I was its bitch.
I then cowered away from He Who Shall Not Be Named and did some Jerk skill work with 50kg and after this some light doubles with 70 and 80 kg which were my nemesis weights today. I was mentally broken. A rest day day tomorrow and I will go into town and buy some balls and fortitude in Argos. Then I will have a session in the Hercs on Saturday and hopefully turn it around.
Tuesday 10 March 2009
Tuesday's tremors
I started up having a great session today, but my lifting powers faded like a cheap suit. I had a nice lesson in humility. I was just thinking how my busy period in work was not affecting my lifting and then, boom, I had a bit of a shocker tonight. My overhead squat flexibility was great and is continuing to improve a quarter inch every session. My Snatches were not so great. Everything was out of kilter and I needed to stay very light rather than what I did. Lesson learned--hopefully.
Overhead Squats--8x5--I really pushed my feet out in these and got Sami to force my hips through the stretch. I also stretched my hips, groin and legs in between each set.
Drop Snatch--1x3@bar, 40, 50
Snatch--1x2@60, 70 1x1@80, 85, 90, 95--I missed this twice very badly. I then went down to 92 and got this once and missed it again. I then went down to 85 and missed it once and got it for two singles. One to learn from.
Clean grip pnf--I badly needed this tonight.
Cleans--1x2@60, 60, 60 1x1@80, 90, 100, 110, 115, 115
Single arm band rows--3x20
Overhead Squats--3x5--I am going to do these at the start and end of every session now.
4 minute plank circuit--I have progressed from the 6 minute plank circuit to a 4 minute one in a press up position and when on the side, you put your outside leg and arm up to parallel. 1 minute front, 30 seconds each side and do this twice without touching the floor.
Have a look at this analysis I made on my 109 Snatch miss from Saturday and tell me what you think:
Overhead Squats--8x5--I really pushed my feet out in these and got Sami to force my hips through the stretch. I also stretched my hips, groin and legs in between each set.
Drop Snatch--1x3@bar, 40, 50
Snatch--1x2@60, 70 1x1@80, 85, 90, 95--I missed this twice very badly. I then went down to 92 and got this once and missed it again. I then went down to 85 and missed it once and got it for two singles. One to learn from.
Clean grip pnf--I badly needed this tonight.
Cleans--1x2@60, 60, 60 1x1@80, 90, 100, 110, 115, 115
Single arm band rows--3x20
Overhead Squats--3x5--I am going to do these at the start and end of every session now.
4 minute plank circuit--I have progressed from the 6 minute plank circuit to a 4 minute one in a press up position and when on the side, you put your outside leg and arm up to parallel. 1 minute front, 30 seconds each side and do this twice without touching the floor.
Have a look at this analysis I made on my 109 Snatch miss from Saturday and tell me what you think:
Monday's manic session
I had a short and intense session tonight. I have finally managed to get one in an hour and a quarter and I see that as an achievement. Harry gave me the plan and I went to, as I have been very busy in work for the last week or so.
Overhead Squats--6x5
Band Pull Aparts--3x20
Scap pushups/pull ups--1x8
Drop Snatch--1x3@bar, 40, 50
Snatch Combo--1x1@70, 75, 80, 85--I was not supposed to go this high, but I was feeling great and it was a short session so I went with it. This is the most I have done with the Snatch Combo.
Drop Snatch--1x1@60, 60, 70, 80, 85, 90, 92--I missed this three times. I thought I could get it, but it was quite tiring to get it up there in the first place--I had to do an improvised Power Snatch/Back Squat-- and I was not fast or fresh enough to drop straight under. I will get it next time. The 90 I got was quick and the first time I have gotten it without a pressout.
That was it. Short and sweet and very enjoyable.
Overhead Squats--6x5
Band Pull Aparts--3x20
Scap pushups/pull ups--1x8
Drop Snatch--1x3@bar, 40, 50
Snatch Combo--1x1@70, 75, 80, 85--I was not supposed to go this high, but I was feeling great and it was a short session so I went with it. This is the most I have done with the Snatch Combo.
Drop Snatch--1x1@60, 60, 70, 80, 85, 90, 92--I missed this three times. I thought I could get it, but it was quite tiring to get it up there in the first place--I had to do an improvised Power Snatch/Back Squat-- and I was not fast or fresh enough to drop straight under. I will get it next time. The 90 I got was quick and the first time I have gotten it without a pressout.
That was it. Short and sweet and very enjoyable.
Sunday 8 March 2009
Saturday's sprint Snatches
I had an intense training session yesterday. I talked to Harry on Thursday and we agreed on me going for it in the Snatch. I was desperate to break my 106 pb and thankfully I did. I Snatched 107 and 108--although Harry missed videoing the 108 lift! I went for 109 but I missed it three times. It was there but slightly out of position, just like the rest of my Snatches all day. It is funny that my technique was a little off and I still broke my pb, while on days I was more technically smooth, I was not able to. I tried to go for 140 in the Clean and Jerk, but there was not enough in the tank, and like my Snatches, my technique was off in the Clean as well as the Jerk. Here is what I did:
Band Pull Aparts--2x12
Overhead Squats--5x5
Drop Snatch--1x3@bar, 40, 50 1x1@60
Snatch--1x2@70 1x1@80, 85, 90, 95, 98--It was at this point that I had to keep running forward to catch my Snatches. Not sure why yet, but my pull was slightly off and the bar was half an inch too far forward.
1x1@101, 103, 105, 106--It was the first time since November that I have Snatched this.
1x1@107--A new pb at last!
1x1@108--I missed this first time because I was not vicious enough with the pull. I got it the second time and had to take a few steps to secure it.
1x1@109--I missed this three times. My technique was a little off and I was able to get away with it up to this point, but not with 109. It was high enough, but slightly in front. I need to keep working on getting my feet out in the catch for the next month. Harry and I decided that this is the most important feature of my lifting that I need to focus on every session. For a ropy day technically, I will take the overdue lifts.
I thought I had it in me to get 140 in the Clean and Jerk, but it wasn't there. My clean was off and my Jerk also. The video confirms this.
Jerk skill at 50
Clean and Jerk--1x1@80, 90, 100, 110, 120, 127--I actually missed this clean which was very strange. I let it fall down on me and I was not meeting the bar properly. You can see this in the video below. I then cleaned it and missed the Jerk behind, which is something I have never done before. I was very surprised at this as the weight was not particularly heavy. I was clearly not focused enough on the lifts and this shows that my mental stamina needs to improve. I wanted the 140, but I was not desperate to get it like I was the Snatches.
Harry then told me to go up to 130 which I got with a really ugly Jerk.
1x1@135--I cleaned it but missed the Jerk. I did not get under the bar fast enough.
1x1@139--I missed the clean twice due to a lack of speed getting under the bar. Not today. This have rarely been a problem before, so I will put it down to fatigue and a need to work on focusing on my lifts from the very beginning, not just when I miss a lift. A good day and a trying one. Thanks to Harry for coming down to Sami's place to accommodate us.
Band Pull Aparts--2x12
Overhead Squats--5x5
Drop Snatch--1x3@bar, 40, 50 1x1@60
Snatch--1x2@70 1x1@80, 85, 90, 95, 98--It was at this point that I had to keep running forward to catch my Snatches. Not sure why yet, but my pull was slightly off and the bar was half an inch too far forward.
1x1@101, 103, 105, 106--It was the first time since November that I have Snatched this.
1x1@107--A new pb at last!
1x1@108--I missed this first time because I was not vicious enough with the pull. I got it the second time and had to take a few steps to secure it.
1x1@109--I missed this three times. My technique was a little off and I was able to get away with it up to this point, but not with 109. It was high enough, but slightly in front. I need to keep working on getting my feet out in the catch for the next month. Harry and I decided that this is the most important feature of my lifting that I need to focus on every session. For a ropy day technically, I will take the overdue lifts.
I thought I had it in me to get 140 in the Clean and Jerk, but it wasn't there. My clean was off and my Jerk also. The video confirms this.
Jerk skill at 50
Clean and Jerk--1x1@80, 90, 100, 110, 120, 127--I actually missed this clean which was very strange. I let it fall down on me and I was not meeting the bar properly. You can see this in the video below. I then cleaned it and missed the Jerk behind, which is something I have never done before. I was very surprised at this as the weight was not particularly heavy. I was clearly not focused enough on the lifts and this shows that my mental stamina needs to improve. I wanted the 140, but I was not desperate to get it like I was the Snatches.
Harry then told me to go up to 130 which I got with a really ugly Jerk.
1x1@135--I cleaned it but missed the Jerk. I did not get under the bar fast enough.
1x1@139--I missed the clean twice due to a lack of speed getting under the bar. Not today. This have rarely been a problem before, so I will put it down to fatigue and a need to work on focusing on my lifts from the very beginning, not just when I miss a lift. A good day and a trying one. Thanks to Harry for coming down to Sami's place to accommodate us.
Thursday 5 March 2009
Thursday's turning towards the light
I had another great technique session where I focused on my biggest weakness--my feet getting wider in the catch position. I got a lot of reps in the Snatch in particular and not every one is exactly what I want, but I can see some marginal progress. Here is what I did:
Overhead Squat--5x5
Band Pull Aparts--2x20
Hip flexibility
Drop Snatch--1x3@bar, 40, 40, 50 1x1@60, 65, 70, 75--I was able to keep my form with the heavier reps which was good.
Snatch--1x1@80, 80, 85, 85, 88, 90--I have posted a video below of my 90 Snatch, focusing on my feet. I am getting a slightly wider position in the catch. I will take it half inch by half inch. My reps were more consistent tonight and they did this with heavier weights, so I am happy now.
Jerk Skill with 60kg
Clean and Jerk--1x3@60 1x1@80, 90, 100, 110--These were fast, but Roy spotted that there was a slight lean forward in the dip portion of the Jerk. I obviously need to fill up the lungs a bit more and tighten up the trunk while keeping the elbows up.
Overhead Squat--5x5
Band Pull Aparts--2x20
Hip flexibility
Drop Snatch--1x3@bar, 40, 40, 50 1x1@60, 65, 70, 75--I was able to keep my form with the heavier reps which was good.
Snatch--1x1@80, 80, 85, 85, 88, 90--I have posted a video below of my 90 Snatch, focusing on my feet. I am getting a slightly wider position in the catch. I will take it half inch by half inch. My reps were more consistent tonight and they did this with heavier weights, so I am happy now.
Jerk Skill with 60kg
Clean and Jerk--1x3@60 1x1@80, 90, 100, 110--These were fast, but Roy spotted that there was a slight lean forward in the dip portion of the Jerk. I obviously need to fill up the lungs a bit more and tighten up the trunk while keeping the elbows up.
Wednesday 4 March 2009
Wednesday's wrestling with lifelong footwork habits
I had a great session today. It took an hour and a half and I consider it very well spent. On Harry's orders, I focused exclusively on getting my feet out wider in the catch position in both the Snatch and the Clean. I need to do more of this. My catch position on the video below is as wide as I can get it at the moment. If anyone can help me with this or has any ideas it would be greatly appreciated. I am doing lots of hip flexibility and mobility, occasional use of foam roller on glutes and med ball of release the hip flexors. I am doing lots of Snatch skill work trying to focus on getting my feet out wider in the catch. I guess I am going to have to take it one half inch at a time.
Here is what I did tonight:
Hip flexibility and Band Pull Aparts
Overhead Squats--6x3 with Sami pushing me into the hole of the stretch.
Snatch--focusing on my wider foot position--1x3@40, 40 1x2@60, 60 1x1@60, 60, 60, 70, 70, 75, 80, 85, 85, 85, 85--The video above is of one of my 85 Snatches. It is light, but I am working on improving my technique and I need to consistently do so on the lighter weights before this will transfer to the heavier weights.
Clean--Like the Snatch I focused on a wider catching position and it was far easier to perform in the Clean--1x2@60, 80, 90 1x2@100 for three doubles.
It is very frustrating working on your biggest weakness but it has to be done. Thank God for video because at times it was not feeling like I was getting my feet out and I was getting very frustrated. The videos showed me I was getting them out around an inch or so, which is a start. Again, weightlifting is teaching me about patience and how we have to focus on the things we are the weakest at in order to improve.
Here is what I did tonight:
Hip flexibility and Band Pull Aparts
Overhead Squats--6x3 with Sami pushing me into the hole of the stretch.
Snatch--focusing on my wider foot position--1x3@40, 40 1x2@60, 60 1x1@60, 60, 60, 70, 70, 75, 80, 85, 85, 85, 85--The video above is of one of my 85 Snatches. It is light, but I am working on improving my technique and I need to consistently do so on the lighter weights before this will transfer to the heavier weights.
Clean--Like the Snatch I focused on a wider catching position and it was far easier to perform in the Clean--1x2@60, 80, 90 1x2@100 for three doubles.
It is very frustrating working on your biggest weakness but it has to be done. Thank God for video because at times it was not feeling like I was getting my feet out and I was getting very frustrated. The videos showed me I was getting them out around an inch or so, which is a start. Again, weightlifting is teaching me about patience and how we have to focus on the things we are the weakest at in order to improve.
Tuesday 3 March 2009
Tuesday's tendency to train too long
I trained in Sami's place today and I had an enjoyable session. Harry gave me the guidelines and off I went. As happens a lot, I spent far more time than intended and I did a bit more volume than I was supposed to, but I did not go crazy. Here is what I did this evening:
Overhead Squats--6x3--I focused on improving the position my current flexibility can achieve rather than trying to widen it. I will mix this us with trying to widen my foot base in different sessions and see how this goes.
Band Pull Aparts--3x20--These are doing wonders for my scapula health.
Drop Snatch--3x3@bar--In order for my feet to go out straight in the catch position, I have to visualise my left foot going in front and further out than my right. If I do not do this, my right goes an inch in front of my left. It is funny how you mind lies to you isn't it? What feels normal and balanced is in fact not.
Snatch Combo--1 Hang Power Snatch/1 Power Sn/1 Snatch--1x3@bar, 50, 60, 70, 75, 75
Drop Snatch--1x2@50, 60 1x1@65, 70, 75, 80--These felt fine even though I was not particularly fast. When I got to 75 and 80 my feet stopped going out wider. I obviously need to work on this.
Jerk skill with 50 for ten minutes.
Jerk from rack--1x2@60, 70, 80 1x1@90, 100, 100, 105, 110, 110, 115, 115
--I focused initially on speed under the bar, but then my dip and drive was not fast enough, so first things first, I had to sort out the dip and drive and make it faster. Of course, this made everything else faster so I learned my lesson. I hope. I am getting far better with my Jerks from the rack. I used to have a real problem with them but not anymore. I will attribute it to better concentration levels maybe.
Front Squat--1x2@60, 80, 100, 120, 125, 130--I paid careful attention to my form with these and was happy.
Behind back pull aparts--3x12
Sit Ups--3x10
This took two hours so I obviously need to speed up my lifting and reduce rest times. I still enjoyed the session and I will be training in Hercs tomorrow. Harry was saying that the idea is to have a light week and then have three more volume heavy weeks before the Nationals on April 24th.
Overhead Squats--6x3--I focused on improving the position my current flexibility can achieve rather than trying to widen it. I will mix this us with trying to widen my foot base in different sessions and see how this goes.
Band Pull Aparts--3x20--These are doing wonders for my scapula health.
Drop Snatch--3x3@bar--In order for my feet to go out straight in the catch position, I have to visualise my left foot going in front and further out than my right. If I do not do this, my right goes an inch in front of my left. It is funny how you mind lies to you isn't it? What feels normal and balanced is in fact not.
Snatch Combo--1 Hang Power Snatch/1 Power Sn/1 Snatch--1x3@bar, 50, 60, 70, 75, 75
Drop Snatch--1x2@50, 60 1x1@65, 70, 75, 80--These felt fine even though I was not particularly fast. When I got to 75 and 80 my feet stopped going out wider. I obviously need to work on this.
Jerk skill with 50 for ten minutes.
Jerk from rack--1x2@60, 70, 80 1x1@90, 100, 100, 105, 110, 110, 115, 115
--I focused initially on speed under the bar, but then my dip and drive was not fast enough, so first things first, I had to sort out the dip and drive and make it faster. Of course, this made everything else faster so I learned my lesson. I hope. I am getting far better with my Jerks from the rack. I used to have a real problem with them but not anymore. I will attribute it to better concentration levels maybe.
Front Squat--1x2@60, 80, 100, 120, 125, 130--I paid careful attention to my form with these and was happy.
Behind back pull aparts--3x12
Sit Ups--3x10
This took two hours so I obviously need to speed up my lifting and reduce rest times. I still enjoyed the session and I will be training in Hercs tomorrow. Harry was saying that the idea is to have a light week and then have three more volume heavy weeks before the Nationals on April 24th.
Monday 2 March 2009
Monday's mooting of our madness
I have included three little pieces in this video. The cryotherapy chamber is revealed with us inside it and the last clip is a surprise. My back is a little stiff today and where my forearm connects to my bicep is sore on both arms also. My legs feel surprisingly fresh considering the abuse they took. The only other war wounds are the ripped skin on the little finger and the burns on the back of my calves. There was obviously some moisture on the socks I was wearing. Some of the others were not fans of the cryo but I enjoyed it, even though I think it should only be done after the training sessions or when there is plenty of time to thaw out in between.
Sunday 1 March 2009
Sunday's snappy Snatches
Today's training was very intense but enjoyable. Yesterday was very demanding both physically, mentally and because of the two other elements, emotionally. I have never felt emotional after a training session before, but after the second and third sessions yesterday, it was a first.
I woke up today with only a slightly stiff lower back. Other than this, my legs felt fine, which is silly considering I squatted to max twice in the same day. The first session was very tough to get through for us all except Andy, who came down this morning for training after having to work yesterday. His enthusiasm and legendness got us tired and grumpy folk through that hour long first session that felt like it would never end. The second session was better due to us being more awake and knowing we were Snatching heavy again. The others were not too impressed by the cryotherapy, but I figured that if I was not stiff after four intense hour long sessions, something had to be good about it. Then again, myself and Sami did a third session while the others only did two. Anyway, here is what I did:
Warm Up--We did not count this as part of the session
Overhead Squats--5x3
Drop Snatch--2x2@bar 2x2@40
Hang Power Snatch--1x3@40
Session 1: One hour
30 minutes of Power Snatch--1x3@40 1x2@60, 60 1x1@70, 75, 80, 85--This was not very high so I did not go higher. I went back down to 70 for 5/6 doubles.
30 minutes of Power Cleans--1x2@60, 60 1X1@80, 90, 100, 110, 115--This last rep drove me down so I went back down to 100 for three doubles.
45 minute break
Warm up with Overhead Squats and Drop Snatches again
Session 2: One hour
Snatch--2x3@40 1x2@60, 70 1x1@75, 80, 85, 90, 95, 98, 100, 102, 103.5--It took me two attempts to get this. I then got 105, which is the most I have Snatched in ages. I missed 106 just about so I left it there. I really focused on extending all the way up with my pull and this really helped.
Front Squat--1x2@50, 90 1x1@110, 130, 140, 150, 155--Thius was a new pr in the Front Squat. I got buried by 160, but I was happy enough.
I then did two seperate cryo sessions for five minutes each after out two training sessions.
All in all, this was a great experience and I am really happy my Snatch went well today. I enjoyed training with the Limerick boys and our usual Hercs' people along with our coaches, Harry and Tommy. Thanks to everyone for all their effort.
I woke up today with only a slightly stiff lower back. Other than this, my legs felt fine, which is silly considering I squatted to max twice in the same day. The first session was very tough to get through for us all except Andy, who came down this morning for training after having to work yesterday. His enthusiasm and legendness got us tired and grumpy folk through that hour long first session that felt like it would never end. The second session was better due to us being more awake and knowing we were Snatching heavy again. The others were not too impressed by the cryotherapy, but I figured that if I was not stiff after four intense hour long sessions, something had to be good about it. Then again, myself and Sami did a third session while the others only did two. Anyway, here is what I did:
Warm Up--We did not count this as part of the session
Overhead Squats--5x3
Drop Snatch--2x2@bar 2x2@40
Hang Power Snatch--1x3@40
Session 1: One hour
30 minutes of Power Snatch--1x3@40 1x2@60, 60 1x1@70, 75, 80, 85--This was not very high so I did not go higher. I went back down to 70 for 5/6 doubles.
30 minutes of Power Cleans--1x2@60, 60 1X1@80, 90, 100, 110, 115--This last rep drove me down so I went back down to 100 for three doubles.
45 minute break
Warm up with Overhead Squats and Drop Snatches again
Session 2: One hour
Snatch--2x3@40 1x2@60, 70 1x1@75, 80, 85, 90, 95, 98, 100, 102, 103.5--It took me two attempts to get this. I then got 105, which is the most I have Snatched in ages. I missed 106 just about so I left it there. I really focused on extending all the way up with my pull and this really helped.
Front Squat--1x2@50, 90 1x1@110, 130, 140, 150, 155--Thius was a new pr in the Front Squat. I got buried by 160, but I was happy enough.
I then did two seperate cryo sessions for five minutes each after out two training sessions.
All in all, this was a great experience and I am really happy my Snatch went well today. I enjoyed training with the Limerick boys and our usual Hercs' people along with our coaches, Harry and Tommy. Thanks to everyone for all their effort.
Subscribe to:
Posts (Atom)