I had an enjoyable day's training with a session in the morning and the evening. More on that later. Here is a video of both the overall winner of the class, Miroysan, and Vincent Dabaya who got a 186 Jerk. The two lifters have amazing Clean technique and entirely different styles in the Jerk. I also wated the women's 53kg B class and there were some great lifters there also. The ladies had excellent technique which they tended to rely on rather than the brute strength that some of the male lifters seemed to. Anyway, here is the video, my camera is only 5 million pixels, so apologies for the lacklustre quality.
My first session was a power up, focusing on the Power Snatch and some light Jerks from the rack and Front Squats. Here is what I did:
Overhead Squats--5x5 with one set of PNF in the bottom. I worked in some flexibility in between lifts.
Snatch skill work with the bar
1 Hang Power Snatch/ 1 Power Snatch from below the knee/1 Power Snatch--2x3@40, 50
Power Snatch--1x2@60 1x1@70, 80, 87, 90, 93--The last rep was not quite a Power Snatch, but it felt smooth.
Jerk skill work with the bar
Jerk from the rack--1x3@60 1x2@80 1x1@90, 100, 110x3 singles
Front Squats--1x3@60 80 1x2@100, 110, 120
Overhead Squats and dynamic flexibility
Snatch combo--1x3@bar, 40, 40, 50 1x2@60
Snatch--1x1@70, 80, 87, 93, 98, 101, 104, 106--I missed this three times which was a bit annoying. I missed it out front, then back and then a non lift. The video shows the bar to have been easily high enough, but I drove through the catch in the second miss which I really should not have missed. It was fast and smooth apart from that mistake, so it is not the end of the world.
Power Clean--1x2@60, 60, 70, 80 1x1@90, 100, 110, 115, 120, 123, 125--The last Clean was not a Power Clean as I did not get under the bar fast enough.
5 minutes flexibility
Cathal lifts in the 77 B class tomorrow, so hopefully he does himself justice. He is a hard working and skillful lifter so I hope he gives it his all.