Tuesday 17 November 2009

Tuesday's titilatingly close Clean and Jerk pb attempt

Training went well again tonight. I should have warmed up my stiff back a little more which would have helped me in the Snatch, but otherwise I did well. Here is what I did:

My usual twenty minute warm up of the joints, the relevant muscles and activating the glutes and hips.

Snatch--1x2@50, 50, 70 1x1@80, 90, 95, 100, 105--I left it there because I was not able to keep my back locked properly. My hips felt pretty loose so I was able to catch the 105 you will see in the video below. I will warm up the area with more care tomorrow.

Clean and Jerk--1x2@70, 70 1x1@100, 115, 125, 130, 135, 140--I missed the Clean on the first attempt because I was not fast enough in the pull or the catch. I then got 140 for a straightforward Clean and Jerk and went for 145 which would have been a new pb. I pulled myself under it, but when I adjusted at the bottom, my elbows dropped and stopped my squatting the bar up with any power. It was a very close miss that I put down to timing and the bar possible being slightly out front. I will get this very very soon and I know I have more in the tank for the London Open.

Back Squat--1x2@130, 150, 160--Short and sharp, I left it there.

Have a look at the video and let me know if you have any pointers.


Anonymous said...


Another great session. Keep chipping away at those top weights. Regular, small steps are the way to go!

Be wary of going above 90% two days in succession. The CNS requires 48 hours to fully recover from a heavy session and it is my experience (as a coach of drug free lifters) that one can begin over reaching very quickly. What Steve recommends is alternating these heavy sessions with very short, low volume workouts, i.e. one single at 85% on both lifts. Of course my guys only do 3/4 sessions per week anyway.

See you in a fortnight!



P.S. Recommended reading: Speed Trap by Charlie Francis. He discusses the importance of the CNS in some detail

CathalByrd said...

Very close with 145kg there Baz, keep it up and there will be pbs in London for sure.

Good advice from David also. I would say that one can usually go to 90%+ in the snatch on consecutive days. I would however agree with David's advice for clean and jerk, a little more recovery is needed to prevent over-reaching as it taxes the nervous system more severely.

Barry said...

Thanks for the advice gentlemen and David, I have heard off a few people that the book you mentioned is well worth the read.

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