Here is the video for the 85 kg A class Clean and Jerk. There were some amazing lifts and it went right down to the wire. Here is a link to the Snatch portion of the competition.
Today I had two sessions. The first session was great, the second was not so great.
Session 1:
Snatch Pulls--1x3@40, 40, 40, 50, 60 1x2@70, 80, 80--I did all these sets in between my dynamic and partner flexibility drills.
Power Snatch--1x2@40, 50, 60 1x1@70, 75, 80, 85, 90, 92
Jerk skill work with 60
Power Clean and Jerk--1x1@70, 70, 80, 90, 100, 100
Flexibility
Session 2:
Overhead Squats--5x3
Snatch--1x2@40, 50, 60, 70 1x1@80, 85, 90, 95, 99--I was not feeling this so I left it.
Clean and Jerk--1x2@60, 70 1x1@80, 100,l10, 115--I missed the -Power Clean by overpulling it. This wsa a bit of fatigue creeping in so I worked up to an easy single Front Squat of 140 and left it at that.
Showing posts with label Europeans. Show all posts
Showing posts with label Europeans. Show all posts
Saturday 18 April 2009
Saturday 11 April 2009
Friday's furious Clean and Jerks
Here is a video of some of the best Clean and Jerks from the 85kg A class. There are some amazing lifts here and the drama was intense. I hope everyone enjoys it.
Here are my final two sessions in Bucharest:
Session 1: Snatch technique + Jerk technique
Overhead Squats and flexibility
Snatch Pulls—1x3@40, 40, 40, 50, 50—For the first time I focused intensely on having as vertical a bar path as possible. The pulls were great for this. For the first few sets I was hitting the bar out like I do in all my Snatches. I then worked on extending UP and bringing the bar as close as possible in the high pull. I did this by getting the elbows out to pull me under the bar, rather than the elbows being behind the bar. This was a very different sensation, but the bar felt far closer to my body. It got to the point that when I was Snatching 90, the bar was perfectly in place, but out of habit I was swinging it back to lock out, which in turn, put me back on my heels and off balance.
Another problem I had with the Snatch Pulls was that I was using my arms too much—I need to get used to generating the extension with my hips and then have my arms guide the bar. The bar trajectory and flight pattern was good, but I am simply not used to the movement and it will take repititions to get the right muscles involved and therefore maximum speed.
1 Snatch Pull+1 Snatch—1x2@60, 70, 80
Snatch—1x1@80, 80, 90, 90, 80, 80—When I got the repititions right, it felt as is there was little or no swing in the bar.
Jerk skill with 60
Jerk from the rack—1x2@60, 70, 80, 90, 100
Session 2: Snatch + Clean and Jerk
Overhead Squats and flexibility
1 Snatch Pull + 1 Snatch—1x2@40, 40, 50, 50, 60, 70
Snatch—1x1@80--I missed this due to being a moron and focusing on trajectory rather than simply lifting the barbell. I learned from this error and simply got on with it, lifting as fast as I could.
1x1@85, 90, 95, 99, 101—I had to go running for this because my feet were too narrow in the catch.
1x1@103--I fluffed the first attempt, and nailed my best Snatch of the day on my second attempt. 105 was too much for me. I was happy with my 103 considering it was my ninth session in 5 days. It was also more than I Snatched the previous day also.
A ten minute break and a coffee had me ready for my Clean and Jerks. I got straight into it because I was tired and starting to fade during my short break. The coffee and Kevin’s encouragement sorted me out.
Clean and Jerk—1x1@70, 80, 100, 112, 121, 128—The Jerk was pressed out because I rushed it.
1x1@131--I got this and I was happy because I did not have anymore in me and it took everything I had. I left it there and Kevin and Cathal helped me to sort out an element of my Jerk that has troubled me for ages.
Jerk Dips—We focused on improving my dip, which had the following tendencies: to sag in the mid section at the bottom of the dip; and also my weight tended to shift from my heels to the balls of my feet.
We changed my gripping of the barbell from a passive to an active one ie. I am holding the bar, rather than letting it rest on my deltoids. This was a very strange sensation but I got used to it the more I practiced it.
We also worked on maintaining a very tight upper and lower torso in the dip with a big breath to solidify it. This in turn helped me dip straight down by bending ever so slightly outwards with my knees. Again, all these little things felt very strange but when I worked it into some light Jerks with 90, it felt great and far more solid than usual. I need to work on these point every reptition from now on. It was brilliant having the lads helping me out with these minor details that have been troubling me for ages.
That was it. I am home now and going away for a four days of relaxation. When I get back I will write a post focusing on the most important things that I learned while training and observing in Bucharest, during the European Weightlifting Championships. This was one of the best decisions I have ever made.
This mrning I went to the gym for a final session before I go away for a relaxing four days. I did some light Snatch Pull doubles up to 90 and Jerk technique up to 90. I got a double of 160 in the Back Squat. Ten sessions in six days is something I have never done before, so let's hope that this brief over-reaching stint helps. I know my technique and flexibility have definitely improved, so hopefully the numbers go up too.
Here are my final two sessions in Bucharest:
Session 1: Snatch technique + Jerk technique
Overhead Squats and flexibility
Snatch Pulls—1x3@40, 40, 40, 50, 50—For the first time I focused intensely on having as vertical a bar path as possible. The pulls were great for this. For the first few sets I was hitting the bar out like I do in all my Snatches. I then worked on extending UP and bringing the bar as close as possible in the high pull. I did this by getting the elbows out to pull me under the bar, rather than the elbows being behind the bar. This was a very different sensation, but the bar felt far closer to my body. It got to the point that when I was Snatching 90, the bar was perfectly in place, but out of habit I was swinging it back to lock out, which in turn, put me back on my heels and off balance.
Another problem I had with the Snatch Pulls was that I was using my arms too much—I need to get used to generating the extension with my hips and then have my arms guide the bar. The bar trajectory and flight pattern was good, but I am simply not used to the movement and it will take repititions to get the right muscles involved and therefore maximum speed.
1 Snatch Pull+1 Snatch—1x2@60, 70, 80
Snatch—1x1@80, 80, 90, 90, 80, 80—When I got the repititions right, it felt as is there was little or no swing in the bar.
Jerk skill with 60
Jerk from the rack—1x2@60, 70, 80, 90, 100
Session 2: Snatch + Clean and Jerk
Overhead Squats and flexibility
1 Snatch Pull + 1 Snatch—1x2@40, 40, 50, 50, 60, 70
Snatch—1x1@80--I missed this due to being a moron and focusing on trajectory rather than simply lifting the barbell. I learned from this error and simply got on with it, lifting as fast as I could.
1x1@85, 90, 95, 99, 101—I had to go running for this because my feet were too narrow in the catch.
1x1@103--I fluffed the first attempt, and nailed my best Snatch of the day on my second attempt. 105 was too much for me. I was happy with my 103 considering it was my ninth session in 5 days. It was also more than I Snatched the previous day also.
A ten minute break and a coffee had me ready for my Clean and Jerks. I got straight into it because I was tired and starting to fade during my short break. The coffee and Kevin’s encouragement sorted me out.
Clean and Jerk—1x1@70, 80, 100, 112, 121, 128—The Jerk was pressed out because I rushed it.
1x1@131--I got this and I was happy because I did not have anymore in me and it took everything I had. I left it there and Kevin and Cathal helped me to sort out an element of my Jerk that has troubled me for ages.
Jerk Dips—We focused on improving my dip, which had the following tendencies: to sag in the mid section at the bottom of the dip; and also my weight tended to shift from my heels to the balls of my feet.
We changed my gripping of the barbell from a passive to an active one ie. I am holding the bar, rather than letting it rest on my deltoids. This was a very strange sensation but I got used to it the more I practiced it.
We also worked on maintaining a very tight upper and lower torso in the dip with a big breath to solidify it. This in turn helped me dip straight down by bending ever so slightly outwards with my knees. Again, all these little things felt very strange but when I worked it into some light Jerks with 90, it felt great and far more solid than usual. I need to work on these point every reptition from now on. It was brilliant having the lads helping me out with these minor details that have been troubling me for ages.
That was it. I am home now and going away for a four days of relaxation. When I get back I will write a post focusing on the most important things that I learned while training and observing in Bucharest, during the European Weightlifting Championships. This was one of the best decisions I have ever made.
This mrning I went to the gym for a final session before I go away for a relaxing four days. I did some light Snatch Pull doubles up to 90 and Jerk technique up to 90. I got a double of 160 in the Back Squat. Ten sessions in six days is something I have never done before, so let's hope that this brief over-reaching stint helps. I know my technique and flexibility have definitely improved, so hopefully the numbers go up too.
Thursday's thunderous 85's
The 85’s were, by far, the best competition so far. Although Rybokov the Snatch freak was not there, we still got a 168 Snatch and a barely missed 171 by the Armenian guy who came so close to winning, but missed his second and third Clean and Jerks. Hennequin had the final lift for glory. A 206 Clean and Jerk was required. A beautiful Clean and a shockingly close Jerk miss followed. This competition had everything: drama; technique; brute power and the best crowd involvement so far. Below is a video of some of the best Snatches.
My own training today was hard but enjoyable. In my first session I worked on the Snatch Combination of 1 Hang from above knee, then below knee, then from the ground. I also worked on light Power Clean and Power Jerks as well as some light Front Squats.
The second session of the day had a focus on the Snatch and then Snatch Pulls. The Snatch was going very smoothly and I hit a beautiful 97. I then proceeded to miss 102 twice and then 104 twice. It simply was not in me. I was hitting the bar too far out and I did not have my usual speed to get under it as fast. For this reason, we worked on Snatch Pulls for a while after.
A Dutch coach came over and gave me a brief physical assessment and said I was far too tight in my groin and hip area to get the necessary recieving position and also the starting position. He showed me some interesting stretching techniques to help me. The were immensely painful but very effective because my Overhead Squat saw a massive improvement. This 20 minutes was worth the trip alone, but there many of these moments over the four days.
My own training today was hard but enjoyable. In my first session I worked on the Snatch Combination of 1 Hang from above knee, then below knee, then from the ground. I also worked on light Power Clean and Power Jerks as well as some light Front Squats.
The second session of the day had a focus on the Snatch and then Snatch Pulls. The Snatch was going very smoothly and I hit a beautiful 97. I then proceeded to miss 102 twice and then 104 twice. It simply was not in me. I was hitting the bar too far out and I did not have my usual speed to get under it as fast. For this reason, we worked on Snatch Pulls for a while after.
A Dutch coach came over and gave me a brief physical assessment and said I was far too tight in my groin and hip area to get the necessary recieving position and also the starting position. He showed me some interesting stretching techniques to help me. The were immensely painful but very effective because my Overhead Squat saw a massive improvement. This 20 minutes was worth the trip alone, but there many of these moments over the four days.
Tuesday 7 April 2009
Tuesday's tremendous 69's!
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
Session 2
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.
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
Session 2
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.
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