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?


bigphathar said...

"Simple is different to easy though."

Weightlifting is a simple sport. Not easy though. Another epiphany!

See you tonight..

Eamonn Flanagan said...

With those pictures it just looks to me like you are a bit over eager in the pull. Shifting the weight forward onto the balls of your feet before the legs have fully extended. That sometimes give the illusion and feeling of speed and power, but in reality it will shift the bar forward away from where it needs to go. Got to just be a little more patient and wait for the explosion of the second pull a little later.

Barry said...

I think you may be right Eamonn. I will focus on staying over the bar a bit more and trust my pull will occur when it should. I need a vicious pull in the four inches from the start to the top of the hips. I might be starting too early. I will ask Harry to have a look.

Gill said...

Meant to say a big thanks for all the help on Saturday :)

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