Today's session was a bit frantic due to me having the time management skills of deranged orangutang rife with rabies. I was supposed to follow Snatch doubles with Jerk behind the neck, Power Cleans and Clean Deadlifts, but I had to scrap the last two. Here is what I did:
Snatch--1x2@40, 40, 50, 60, 70, 80, 90, 95, 80, 90--I got a nice double with 95 and in general the Snatch felt pretty good today.
Jerk behind the neck--1x2@80, 80, 100, 120 1x1@130, 140, 150, 155--I missed 155kg out front twice which was annoying. As you will see in the video below, over the last week I have been Jerking out front. Tommy said it might be because my back leg is too stiff, as in I am not getting under the bar enough. That felt like the reason to me as I was not dipping forward. This is a little habit I have developed over the last two weeks, so I will nip it in the bud now, cut back in weight and sort it out.
Have a look at the video--the Snatch double is actually with 90, not the reported 80 in the video-- and let me know if you see anything. I will be training in Limerick tomorrow and Saturday, so I am really looking forward to that.
Showing posts with label Jerk behind the neck. Show all posts
Showing posts with label Jerk behind the neck. Show all posts
Thursday 29 October 2009
Thursday 22 October 2009
Thursday's topped up sense of well being
I felt better again today. Yesterday I used the foam roller to get rid of some of the tension around my hips. I focused on the IT bands, the hamstrings, the quads, the calves and the spine. I followed that with using the massage stick to work over my adductors and I followed this with a 5 minute relaxing groin stretch. I felt better for it today and a lot freer around the hip area.
I did my Back Squats in a seperate 40 minute workout early in the afternoon. In between my warm up sets I did my glute pre hab and one set of wall slides for my scaps and another bit of hip flexibility at the end. I then did the following:
1x5@80 1x3@100 1x2@130, 140, 150, 160, 165, 165--Here I missed the second rep with 165 on both sets. Missing reps aside, I felt pretty good during the brief session.
Later that day in the Hercs, I did the folowing after a nice warm up with overhead squats, glute and scap prehab and some flexibility:
Snatch doubles--1x2@40, 40, 40, 50, 60, 70, 80, 90, 95, 95--I missed the second rep in the next two sets which was annoying. I was not finishing my pull and as Tommy told me, get your hips more involved. I then did another double with 95 and it was much better. I was not focusing enough on the second rep and because it was a matter of focus, I had to get the double. If it was physical fatigue, I would have left it. I then followed this with an easy single with 100, just because I wanted to lift it.
Jerk behind neck--1x2@80, 100, 120, 130, 130--The second rep on the first set with 130 was in front because I dipped in front because of a lack of focus, butI still ground it out. My second and last set was far more accurate and faster also.
Power Clean doubles--1x2@60, 80, 90, 100, 110--I left it at this because I could feel the fatigue creeping in and it was a struggle to Power Clean 110 twice.
All in all I was hapy with the day's training. I did not really push it other than with the squat failures, but I thought I had them. Never mind. I have a light session tomorrow and then another session on Saturday. Have a look at the video and let me know what you think:
I did my Back Squats in a seperate 40 minute workout early in the afternoon. In between my warm up sets I did my glute pre hab and one set of wall slides for my scaps and another bit of hip flexibility at the end. I then did the following:
1x5@80 1x3@100 1x2@130, 140, 150, 160, 165, 165--Here I missed the second rep with 165 on both sets. Missing reps aside, I felt pretty good during the brief session.
Later that day in the Hercs, I did the folowing after a nice warm up with overhead squats, glute and scap prehab and some flexibility:
Snatch doubles--1x2@40, 40, 40, 50, 60, 70, 80, 90, 95, 95--I missed the second rep in the next two sets which was annoying. I was not finishing my pull and as Tommy told me, get your hips more involved. I then did another double with 95 and it was much better. I was not focusing enough on the second rep and because it was a matter of focus, I had to get the double. If it was physical fatigue, I would have left it. I then followed this with an easy single with 100, just because I wanted to lift it.
Jerk behind neck--1x2@80, 100, 120, 130, 130--The second rep on the first set with 130 was in front because I dipped in front because of a lack of focus, butI still ground it out. My second and last set was far more accurate and faster also.
Power Clean doubles--1x2@60, 80, 90, 100, 110--I left it at this because I could feel the fatigue creeping in and it was a struggle to Power Clean 110 twice.
All in all I was hapy with the day's training. I did not really push it other than with the squat failures, but I thought I had them. Never mind. I have a light session tomorrow and then another session on Saturday. Have a look at the video and let me know what you think:
Thursday 8 October 2009
Thursday's tactile learning environment
I had an enjoyable session this evening and I was working on a few things I mentioned in yesterday's post. I warmed up with some bodyweight squats, my glute pre hab and some bar work. My scooping point was still bruised, so I performed Hang Snatches from below the knee again.
Hang Snatch from below the knee--1x3@40, 40, 50 1x2@60, 70, 80, 90, 95
1x2@100, 103--I got the first rep with this twice but I could not get the second rep. I was trying to extend up as much as possible and I tried to keep my wrists relaxed and flexible, which really allowed me to sit in the bottom position of the Snatch in order to get my balance. I have never been able to do this before.
Jerk from behind the neck--1x2@70, 70, 90, 110, 120, 130--I missed the second rep and got both the next time. 1x1@140, 150--I missed 150 twice. The first time it was because I dipped forward, the second time I just lacked enough punch.
Power Cleans--1x2@80, 80, 90, 100,110, 115--The second rep on my last set was caught below parallel as the video below shows.
Clean Deadlift--1x2@120, 130, 140, 150, 150--I was trying to keep my back flat, but my upper back arch was not as tight as I wanted it to be, which was a bit annoying. I wanted to go a little heavier, but there is no point unless I get it right with 150. I have to leave the ego at the door.
That was it. Have a look at the video and let me know what you think.
Hang Snatch from below the knee--1x3@40, 40, 50 1x2@60, 70, 80, 90, 95
1x2@100, 103--I got the first rep with this twice but I could not get the second rep. I was trying to extend up as much as possible and I tried to keep my wrists relaxed and flexible, which really allowed me to sit in the bottom position of the Snatch in order to get my balance. I have never been able to do this before.
Jerk from behind the neck--1x2@70, 70, 90, 110, 120, 130--I missed the second rep and got both the next time. 1x1@140, 150--I missed 150 twice. The first time it was because I dipped forward, the second time I just lacked enough punch.
Power Cleans--1x2@80, 80, 90, 100,110, 115--The second rep on my last set was caught below parallel as the video below shows.
Clean Deadlift--1x2@120, 130, 140, 150, 150--I was trying to keep my back flat, but my upper back arch was not as tight as I wanted it to be, which was a bit annoying. I wanted to go a little heavier, but there is no point unless I get it right with 150. I have to leave the ego at the door.
That was it. Have a look at the video and let me know what you think.
Wednesday 29 July 2009
Monday’s mentionables
JP and I went to train in the USD gym, but it was closed that day. I had a look inside and it is outrageously well kitted out with a generous array of platforms, bars, bumper plates and a whole pick and mix of strength and conditioning goodies. There was even a small track to do sprints and warm ups in. This is the gym that JP trains in with Casey Burgener during the week and in the weekend they split off to Mike Burgener’s place about an hour away. After this we went back to Crossfit and I did the following session:
Power Snatch triples—I worked up to one triple with 80 and then another with 84kg; the latter is included in the video below. I worked on keeping the bar closely to me by engaging my upper and mid back in the first pull. Upon looking at the video i needed to get over the bar a bit more, and that maybe why I was sending it out a little bit. I was on my heels too much I think. This is what video analysis is for.
Jerk behind the neck—I was a little surprised when I saw Harry had put these into the program, because I had not performed this movement in 6 or 8 months. At the beginning they were out of the groove and awkward, but each set saw an improvement in rhythm and position.
I worked up to 2 doubles with 130kg and they felt very solid, so I then did a single with 140kg for a new pb and what I felt was my best jerk of the session. Because this felt so good, I said what the hell and I went up to 150kg just to see what would happen. I nailed it and it actually felt like there was more in the tank, but I was in a rush and I had to get my Squats in. I was pleased with the 150 because the most I got before was a single with 130 the last time performed the movement. This was not planned, but I went with the flow because I was feeling relaxed and enjoying myself.
Back Squat doubles—I had to hurry with these so I worked up to a double with 150kg and I went for a double with 160, but I could only get a single. My legs are still feeling a bit rubbery after the long flights over and although my leg strength felt better than Saturday, it may take another few days to get back to normal. These weights would usually be very straight forward, but not so far over here.
In terms of training over here, I will be happy if I get five or six sessions in total. I am focusing more on maintaining with short workouts that last just over an hour rather than getting any volume in—this is where training in Chick Hamilton’s gym in Kilmarnock will come in! Have a look at the video and if you have any constructive criticism, please leave a comment. Thanks again to JP and all the Crossfit crew for their hospitality.
Power Snatch triples—I worked up to one triple with 80 and then another with 84kg; the latter is included in the video below. I worked on keeping the bar closely to me by engaging my upper and mid back in the first pull. Upon looking at the video i needed to get over the bar a bit more, and that maybe why I was sending it out a little bit. I was on my heels too much I think. This is what video analysis is for.
Jerk behind the neck—I was a little surprised when I saw Harry had put these into the program, because I had not performed this movement in 6 or 8 months. At the beginning they were out of the groove and awkward, but each set saw an improvement in rhythm and position.
I worked up to 2 doubles with 130kg and they felt very solid, so I then did a single with 140kg for a new pb and what I felt was my best jerk of the session. Because this felt so good, I said what the hell and I went up to 150kg just to see what would happen. I nailed it and it actually felt like there was more in the tank, but I was in a rush and I had to get my Squats in. I was pleased with the 150 because the most I got before was a single with 130 the last time performed the movement. This was not planned, but I went with the flow because I was feeling relaxed and enjoying myself.
Back Squat doubles—I had to hurry with these so I worked up to a double with 150kg and I went for a double with 160, but I could only get a single. My legs are still feeling a bit rubbery after the long flights over and although my leg strength felt better than Saturday, it may take another few days to get back to normal. These weights would usually be very straight forward, but not so far over here.
In terms of training over here, I will be happy if I get five or six sessions in total. I am focusing more on maintaining with short workouts that last just over an hour rather than getting any volume in—this is where training in Chick Hamilton’s gym in Kilmarnock will come in! Have a look at the video and if you have any constructive criticism, please leave a comment. Thanks again to JP and all the Crossfit crew for their hospitality.
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