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:
Tuesday 10 March 2009
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5 comments:
"my lifting powers faded like a cheap suit"
You can finish your blogging now. You'll never write a better line than this.
Eamonn, don't give Barry such credit. This is a standard comment from Barry and can be, and is, used to describe anything and everything. "this faded like a cheap suit, that faded like a cheap suit". It is so often used that, in my mind, Barry's proverbial cheap suit is see-through by now!
Barry, you still jumped backwards on the 109. It put your torso angle forward by 5-10 degrees and contributed, in no small part, to you missing the lift.
Will put up the video of me doing single arm band scap rows so I'm sure you can pikey it if you want to have an illustration for your (far too praising) readership.
Hey Barry.
I don't think there is much wrong with your head angle at the top of the pull. However the feet not moving out does contribute to missing this lift as because of the narrow catch position you are less stable under the bar.
Another big reason why you missed this 109 is because of the lack of 'active turnover' with the arms. The arms looked a bit lazy, not turning the bar over or pushing you under the bar. In my opinion the heavy drop snatches are what could be contributing to this. For example in your previous post you are doing drops with 90 & 92kg, this is far too heavy and at these weights you are simply training yourself to almost speed press the weight, which may contribute to you pressing out your snatches at times. I would stick to drops just for your warm-up, bar, 40, 50kg. I don't even use drops myself as I feel they provide nothing for athletes past the 'beginner' stage.
If you want to go a bit heavier in this type of exercise, try snatch balance as with the leg drive and subsequent upward movement of the bar it trains more of a 'turnover', or 'reaching up' rather than a very quick press.
"Barry's cheap suit faded like... a cheap suit?" :)
Will chat to you later, see you in the Hercs.
Hugh, I agree that my feet are moving back, but I think it may be the fact that at times I am extending too far back rather than up. I suspect this may be the reason my feet are going back more some times. And yes, I have been known to use the expression, but I am not a cheap suit simile whore.
Cathal, I agree my arm turn over is not where it should be. I do not know whst this feels like yet so I am going to have to be patient. I find that as soon as I get the physical sensation of a technique, it is far easier to replicate. I need to work on this and perhaps you can help me with it next time we train together.
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