I am really enjoying only training twice this week and I know I will be far fresher on Saturday because of it. This is one of my busiest times of year in work and I am also very busy outside work, so the rest is needed for pb's to come. I had a short and sharp workout on Saturday and I followed the plan to a t. Here is what I did:
Snatch--3x3@50 1x2@70, 80 1x1@90, 99kg(85%)
Clean and Jerk--2x2@70 1x1@100, 110
Front Squat--1x2@120 1x1@130, 150
That was it. Zag had a great session also and for the first time in the last five weeks or so has strung together two decent weeks' worth of training. Have a look at the video and leave any feedback you may have.
On a side note, I will be going over to train in California Strength with Glenn Pendlay and his lifters for a week and then I will fly to Vegas to train with John Broz and his lifters for four days. It should be a fun trip. All is booked and ready to go, so bring it on! I will leave you with two hilarious videos that are funny for different reasons:
Showing posts with label Amy. Show all posts
Showing posts with label Amy. Show all posts
Thursday 27 May 2010
Wednesday 17 February 2010
Wednesday's whopping recovery
We trained twice again today and it proved to be a productive and enjoyable session. Amy lifted with us again and got a lovely 57kg Snatch pb which was also a Power Snatch. Her skill is improving all the time and she narrowly missed 59kg. Cathal Byrd also trained very well and his lifting rhythm and control have very clearly progressed since London. He got an easy 105 Snatch and 130 Clean and Jerk and on Wayne's advice, left it in the tank for Saturday's competition. Here is what I did:
Before I left for the gym I did the thoracic mobility exercise with the foam roller and I did it again while warming up for my first and second sessions. This improved my back lock immensely which then had a positive knock on effect on the my general technique. I can still extend more fully and with greater speed, but one thing at a time....
Snatch--1x2@40, 40, 40, 60 1x1@80, 90
Clean and Jerk--1x2@60, 60 1x1@80, 90, 100
This was an easy first session and we used it as a physical and technical warm up for the heavier session to follow. We then had an hour break and came back to lift again.
Snatch--1x2@40, 40, 60 1x1@80, 90, 100, 105, 110
I felt great all day and I focused mainly on keeping my back locked and staying over the bar. In my last two Snatches I still might have finished my extension better which would have had a better knock on effect for my catch and receiving position, but all in all they were a world apart from where I was on Monday.
Clean and Jerk--1x2@60, 60 1x1@80, 100, 120, 120, 130
It was great getting in a few heavier Clean and Jerks because I am sorely lacking in practice and timing because of my last training cycle. I repeated 120 again because I let my back round, but once I try to lift my upper back first, this coaching cue tends to get me to keep my back relatively locked. Like Byrdie, I took Wayne's advice and left it there for Saturday.
I actually felt like myself today for the first time in over two weeks. It was great not feeling wrecked and actually energetic. I am pretty tired now, but I know with a good feed and sleep I will be right as rain for a short sharp session tomorrow, a rest day day on the Friday with the competition on Saturday. Like before, I am not tapering for this competition and will see how I can do on the day. I am looking forward to it already! Have a look at the video below and let me know what you think.
Before I left for the gym I did the thoracic mobility exercise with the foam roller and I did it again while warming up for my first and second sessions. This improved my back lock immensely which then had a positive knock on effect on the my general technique. I can still extend more fully and with greater speed, but one thing at a time....
Snatch--1x2@40, 40, 40, 60 1x1@80, 90
Clean and Jerk--1x2@60, 60 1x1@80, 90, 100
This was an easy first session and we used it as a physical and technical warm up for the heavier session to follow. We then had an hour break and came back to lift again.
Snatch--1x2@40, 40, 60 1x1@80, 90, 100, 105, 110
I felt great all day and I focused mainly on keeping my back locked and staying over the bar. In my last two Snatches I still might have finished my extension better which would have had a better knock on effect for my catch and receiving position, but all in all they were a world apart from where I was on Monday.
Clean and Jerk--1x2@60, 60 1x1@80, 100, 120, 120, 130
It was great getting in a few heavier Clean and Jerks because I am sorely lacking in practice and timing because of my last training cycle. I repeated 120 again because I let my back round, but once I try to lift my upper back first, this coaching cue tends to get me to keep my back relatively locked. Like Byrdie, I took Wayne's advice and left it there for Saturday.
I actually felt like myself today for the first time in over two weeks. It was great not feeling wrecked and actually energetic. I am pretty tired now, but I know with a good feed and sleep I will be right as rain for a short sharp session tomorrow, a rest day day on the Friday with the competition on Saturday. Like before, I am not tapering for this competition and will see how I can do on the day. I am looking forward to it already! Have a look at the video below and let me know what you think.
Monday 15 February 2010
Monday's matchplay
Today was a great chance to get some reps in. Myself, Wayne, Amy, Alex and Cathal did two seperate sessions where we got lots of reps in and had good fun to boot. Well done to Laura who got a 3kg pb in the Snatch with 55kg and to Amy who got a 79kg pb Clean and Jerk. Here is what I did today:
Snatch--4x2@40 1x2@60, 80 1x1@90, 90, 95
Clean and Jerk--1x2@80 1x1@80, 90, 100, 110
Snatch--1x2@40, 40, 60 1x1@80, 90, 90, 100
We then had an hour's break for a bit to eat. Wayne Snatched up to 95 and then 100 also with Cathal going up to 95kg and then 101 in the second Snatch session.
Snatch--1x2@40, 40, 60 1x1@80, 90, 97 which I missed strangley because I did not finish my pull. I then got it easily and then got 102. My lifts were pretty ugly because I was not quite able to lock my back on the day and that caused a chain reaction of things that do not normally happen, to just go and do that. I went back to 100 and promply missed the weight twice due to the reasons above. Annoying, but that is what fatigue does I suppose. I should have left it at the 102 and moved on.
Clean and Jerk--1x2@60, 60, 80, 90, 100, 110--I kept these very light because I was wrecked.
Front Squat--1x2@60, 100, 120, 130- This was teh first time I have Front Squatted in a long time and it felt great. I kept it very light, but the movement felt really nice.
In the final session Byrdie went up to 108 in the Snatch and 130 in the Clean and Jerk; as you will see below, he had more in the tank. Wayne went up to 103 and did a few Cleans with 120. Have a look at the video below and leave any constructive criticism you may have.
Snatch--4x2@40 1x2@60, 80 1x1@90, 90, 95
Clean and Jerk--1x2@80 1x1@80, 90, 100, 110
Snatch--1x2@40, 40, 60 1x1@80, 90, 90, 100
We then had an hour's break for a bit to eat. Wayne Snatched up to 95 and then 100 also with Cathal going up to 95kg and then 101 in the second Snatch session.
Snatch--1x2@40, 40, 60 1x1@80, 90, 97 which I missed strangley because I did not finish my pull. I then got it easily and then got 102. My lifts were pretty ugly because I was not quite able to lock my back on the day and that caused a chain reaction of things that do not normally happen, to just go and do that. I went back to 100 and promply missed the weight twice due to the reasons above. Annoying, but that is what fatigue does I suppose. I should have left it at the 102 and moved on.
Clean and Jerk--1x2@60, 60, 80, 90, 100, 110--I kept these very light because I was wrecked.
Front Squat--1x2@60, 100, 120, 130- This was teh first time I have Front Squatted in a long time and it felt great. I kept it very light, but the movement felt really nice.
In the final session Byrdie went up to 108 in the Snatch and 130 in the Clean and Jerk; as you will see below, he had more in the tank. Wayne went up to 103 and did a few Cleans with 120. Have a look at the video below and leave any constructive criticism you may have.
Friday 29 January 2010
Friday's frightfully painful calves
I arrived into to the gym today with a great sense of energy, but it lasted for around 45 minutes and then it was gone. Abandonment; just when I needed it. It ended up being one of those sessions that you have to grind through and see it out so you can look yourself in the mirror. Sometimes the lighter sessions are the toughest to get through and they require the most mental discipline. I did not have enough of that focus tonight I am afraid.
My calves were particularly sore from the squatting on Wednesday and it was not a muscular DOMS pain, but rather a pain I get because of my leverages and squatting style. When I am squatting a lot, the bottom of my calves get very painful. Every time I cleaned or squatted tonight, it was quite unpleasant.
I still had a good session though; here is what I did:
Jerk, back and bar warm up.
Snatch--1x2@50, 50, 70, 80 1x1@90, 100
Clean into Jerk--1x1@70, 70, 90, 100, 110
Back Squat--1x2@100, 130, 145 6x2@80%
These squats felt harder than the 6 by 6 with the same weight. This shows just how strong--or weak--the mind can be! I had not prepared myself for the squats at all and was in no way as hard on myself as I should have been. I was a bit soft really. I will learn from this and prepare accordingly next week.
Have a look at the video below. Amy, one of the ladies that ag trains is shown lifting with a ridiculous amount of power. If only she took up weightlifting as her full time sport! Herself and the other ladies Zag coaches are fantastic athletes and more importantly, they have a voracious work rate and are incredibly disciplined athletes.
Here is the best tribute I have ever seen on Muhammad Ali. The man was a genius:
My calves were particularly sore from the squatting on Wednesday and it was not a muscular DOMS pain, but rather a pain I get because of my leverages and squatting style. When I am squatting a lot, the bottom of my calves get very painful. Every time I cleaned or squatted tonight, it was quite unpleasant.
I still had a good session though; here is what I did:
Jerk, back and bar warm up.
Snatch--1x2@50, 50, 70, 80 1x1@90, 100
Clean into Jerk--1x1@70, 70, 90, 100, 110
Back Squat--1x2@100, 130, 145 6x2@80%
These squats felt harder than the 6 by 6 with the same weight. This shows just how strong--or weak--the mind can be! I had not prepared myself for the squats at all and was in no way as hard on myself as I should have been. I was a bit soft really. I will learn from this and prepare accordingly next week.
Have a look at the video below. Amy, one of the ladies that ag trains is shown lifting with a ridiculous amount of power. If only she took up weightlifting as her full time sport! Herself and the other ladies Zag coaches are fantastic athletes and more importantly, they have a voracious work rate and are incredibly disciplined athletes.
Here is the best tribute I have ever seen on Muhammad Ali. The man was a genius:
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