Tuesday 16 June 2009

Tuesday's terse examination of my swing

I had another enjoyable session today. Myself and Sami took our time warming up again and Tommy Hayden was there coaching Cathal Twaddle, an ever improving 85kg lifter. Some of his Snatches are in the video below along with a few of Sami's--who got a 1kg pb in the Snatch-- and mine. Again, if you have any technical pointers, fire away. I was swinging the bar a bit; I find it hard to keep the bar close by breaking at the elbows and extending straight up, while whipping the pelvis through with the second pull at the same time. I am not skillful enough to do both yet, but I am getting there.

1. Snatch: Work up to 100kg for 5 singles--I was happy with these although I missed the fourth rep due to complacency. I have never repped this weight before and I was happy to get four out of five. As I said earlier, it is extending up and keeping the bar close, but getting as much speed as possible--this is the tricky part.

2. Power Jerk: Work up to 105kg for 3 sets of 3--These were ok. I am still trying to get used to the movement and Cathal's post the other day has inspired me. The three reps are so tiring though! My second set is on the video below.

3. Snatch Pull: Work up to 110 for 3 doubles--I did these after the Power Jerks to stay fresh. These were tough because of the sore hands because of volume training syndrome.

4. Back Squat: Work up to 160 for one double and two sets of three--The first set was really hard and I could only get two reps. For the second and third set I was more used to the weight and I was able to get a triple each time. This is my heaviest triple in the Back Squat so far. The squats keep going up which is great.

Here is a video of Cathal Snatches and Sami's pb of 93 and his close miss with 95. I have a couple of Snatches throw in for good measure and a few ropy Power Jerks. Leave a comment if you can give any constructive criticism.


CathalByrd said...

Great work again from Sami, the week's camp in Hercs is obviously paying off!

Just a few things I noticed in power jerk Baz...try to control the dip a bit more, focusing on really keeping the knees out. Try make the transition from dip to drive a bit more fluid as it's a bit 'stop-start'. In the drive, really try to heave the bar, give it as much drive as you can.

Maybe three reps are a bit much for this exercise? I would stick with doubles as there's less fatigue, therefore allowing you to focus more on the technique.

Anonymous said...

Why don't you use straps on your pulls ?

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