The weekend was a successful one for Irish weightlifitng. Not everyone was able to make it, but we still had around eighteen to twenty lifters show up and generally, everyone lifted well. Thanks again to all the coaches involved and all the people who organised the weekend.
Saturday morning had us start off with a talk on warming up and flexibility for weightlifting from Alex and afterwards, we did a short power up session to wake the body and the nervous system. I Snatched up to 70 for two singles and did some skill work with 60kg and the bar for the Jerk. We then had a break and after that, a talk with a lady from the Sports' Council on anti-doping measures and what to avoid in everyday over the counter medicines, psuedoephedrine being the main culprit. We then went into our second session of the day where everyone went to max. Zag got a 1kg pb with 102kg in the Snatch. Cillian hit several pb's with a 3kg jump in the Snatch and the Clean and Jerk. Laura also hit a 1kg in the Jerk as did Murph with his lovely 122kg that did not look like a max at all. Everyone else generally lifted very well, including Kris Greene who is only lifting for the last month and has Power Snatched 85 and Clean and Jerked 112 weighing 71kg! Byrdie Snatched 115 again and narrowly missed 116 a few times. Here is what I did:
Snatch--2x2@50, 70 1x1@80, 90, 100, 105, 109, 113--as you will see in the video I had to go for quite a little run for this one. I then missed 115 twice and got 116kg for a 1kg pb. I missed 117 which was just a bit slow.
Clean and Jerk--Myself and Byrdie were rushing to fit time into our Clean and Jerks so we took big jumps and did not really have that much rest. I worked up to singles with 125, 133 and then 139. I then Cleaned 143 twice but missed the Jerk and I then failed to Clean 144 because although it was very high, I pulled back on it too much and ended up behind the bar. We had to leave it then because we had run out of time for the hall and had to leave.
Sunday morning had us lifting only once and I followed Byrdie with what he was doing generally. I was a little tight and fatigued from the previous day so I Snatched up to 105 and then missed 108. I got it on my second attempt but it was ugly and I was not feeling the Mae West so I left it there. Byrdie worked up to 110 and missed 112 a few times. I then worked up to an easy single with 120kg in the Clean and Jerk and I left it there. Alex then led a stretching session and I felt far better afterwards when it was coupled with some work on the cardboard roller.
Have a look at the video below. I did not get that many videos so apologies if people are not showing in it. Hopefully we will be able to have another squad session in the next few months because there was some great work done over the weekend.
Showing posts with label Laura. Show all posts
Showing posts with label Laura. Show all posts
Monday 22 March 2010
Sunday 14 March 2010
Saturday's snarling Snatching
Myself, Zag and Laura went down to Limerick yesterday to train with Murph, Sean O'Sullivan, Paudie Roche and Cathal Byrd. It went swimmingly for all and better than expected for me. We had a very short power up session to begin with--I Snatched up to 60 for two doubles and did plenty of bar work and left it there. We then had a bit of lunch and watched Ireland play Wales in Croke Park and we were all suitably fired up from rugby and double espressoes for our second session.
Zag Snatched 100kg and very narrowly missed 103 and 105 several times, which had a knock on effect on his Clean and Jerks. Laura Snatched up to 96% and got a 3kg pb in the Clean and Jerk. Murph Snatched 97.5 and Cleaned, Front squatted and Jerked 117. Sean Snatched a pb of 110 and got a pb Clean of 142.5kg. Cathal got a 2kg pb with 115kg in the Snatch after missing it nine times. I equalled my Snatch pb which is my best ever training Snatch. Paudie had an injured trap and was never really able to get going and left it after he was not able to Snatch. The atmosphere was fantastic; the lifting was furious and the banter flowed. A great day's training and the best part is we have next week's national squad session to look forward to. Here is what I did:
After my first warm up session, I did my back mobility again and a small bit of bar work and I was ready to go.
Snatch--1x2@40, 40, 40, 60, 80, 90--With my doubles I did a Power Snatch first and a full Snatch second. I then worked up to singles with 100, 105, 110, I missed 112.5 and went straight up to 115kg and got it to match my competition pb. Zag missed out on the video of my 115 but got the pathetic attempt I took with 117.5kg. At least I know what it feels like now. I was happy with this because it was the first time I have gone heavy with my new wider grip and I felt pretty good. After 105, from looking at the videos, my form started to get a bit sloppy. I needed to stay over the bar more and finish my extension up rather than back; they are old habits and my technique work will help get rid of them hopefully.
Clean and Jerk--My right shoulder has been bothering me a bit over the last week so I was unsure whether to do the Jerk or not. I decided to see how it went, but my Jerk has not felt the same since my shoulder has started to pinch on the catch portion of the lift. I ended up feeling fine so I went ahead with it anyway and although my Jerk felt off, I still got 142.5kg which is only 3.5kg below my best. I did some doubles with 60 and then did singles with 90, 110, 120, 130, 137.5 which I missed the Jerk on as I did with the following 142.5kg. I tried it again and got the Jerk with a wobbly right elbow and left it there. I am still feeling a bit awkward with the heavier weights in the Clean and as you can see in the video below, I am dropping quicker than needed and letting the weights fall down on me. The more I work on the Cleans, I will sort this out and get my timing down. I was not worried about the Jerk because it has been great over the last few months and I had a sore shoulder.
Back Squat--I wanted to get five reps with 160kg but I only got four. I will get it next time though....
A great day's training for all and I am really glad we made the effort to go to Limerick. The atmosphere and intensity in these sessions away from home environments cannot be replicated unless there are similar conditions. David Woodhouse was right when he said one has to learn how to train and push oneself to the limits when either alone or in your home gym and I agree; but sometimes sessions like these are a timely boost in adrenaline, energy levels and also what tends to be forgotten: they are fun because of the company and this freshens up our perspective towards training and the sport in general. I am already looking forward to next week. For training over the next few days I will lift with a little less volume because I went heavier than planned; I will keep the intensity as high but will do a few less reps a session. Have a look at the video below and leave any constructive criticism you may have.
Zag Snatched 100kg and very narrowly missed 103 and 105 several times, which had a knock on effect on his Clean and Jerks. Laura Snatched up to 96% and got a 3kg pb in the Clean and Jerk. Murph Snatched 97.5 and Cleaned, Front squatted and Jerked 117. Sean Snatched a pb of 110 and got a pb Clean of 142.5kg. Cathal got a 2kg pb with 115kg in the Snatch after missing it nine times. I equalled my Snatch pb which is my best ever training Snatch. Paudie had an injured trap and was never really able to get going and left it after he was not able to Snatch. The atmosphere was fantastic; the lifting was furious and the banter flowed. A great day's training and the best part is we have next week's national squad session to look forward to. Here is what I did:
After my first warm up session, I did my back mobility again and a small bit of bar work and I was ready to go.
Snatch--1x2@40, 40, 40, 60, 80, 90--With my doubles I did a Power Snatch first and a full Snatch second. I then worked up to singles with 100, 105, 110, I missed 112.5 and went straight up to 115kg and got it to match my competition pb. Zag missed out on the video of my 115 but got the pathetic attempt I took with 117.5kg. At least I know what it feels like now. I was happy with this because it was the first time I have gone heavy with my new wider grip and I felt pretty good. After 105, from looking at the videos, my form started to get a bit sloppy. I needed to stay over the bar more and finish my extension up rather than back; they are old habits and my technique work will help get rid of them hopefully.
Clean and Jerk--My right shoulder has been bothering me a bit over the last week so I was unsure whether to do the Jerk or not. I decided to see how it went, but my Jerk has not felt the same since my shoulder has started to pinch on the catch portion of the lift. I ended up feeling fine so I went ahead with it anyway and although my Jerk felt off, I still got 142.5kg which is only 3.5kg below my best. I did some doubles with 60 and then did singles with 90, 110, 120, 130, 137.5 which I missed the Jerk on as I did with the following 142.5kg. I tried it again and got the Jerk with a wobbly right elbow and left it there. I am still feeling a bit awkward with the heavier weights in the Clean and as you can see in the video below, I am dropping quicker than needed and letting the weights fall down on me. The more I work on the Cleans, I will sort this out and get my timing down. I was not worried about the Jerk because it has been great over the last few months and I had a sore shoulder.
Back Squat--I wanted to get five reps with 160kg but I only got four. I will get it next time though....
A great day's training for all and I am really glad we made the effort to go to Limerick. The atmosphere and intensity in these sessions away from home environments cannot be replicated unless there are similar conditions. David Woodhouse was right when he said one has to learn how to train and push oneself to the limits when either alone or in your home gym and I agree; but sometimes sessions like these are a timely boost in adrenaline, energy levels and also what tends to be forgotten: they are fun because of the company and this freshens up our perspective towards training and the sport in general. I am already looking forward to next week. For training over the next few days I will lift with a little less volume because I went heavier than planned; I will keep the intensity as high but will do a few less reps a session. Have a look at the video below and leave any constructive criticism you may have.
Saturday 14 March 2009
Saturday's search for the missing link
Harry gave me a relatively light workout today. Weights that are usually very very comfortable were heavy and slow, so Harry was obviously right. I had an empty tank, but I enjoyed the session anyway. I did the following:
Overhead Squats--8x5
Band Pull Aparts--3x20 Vertical Pull Aparts--3x12
Power Snatch--30 minutes--1x2@50, 50, 60, 70
1x1@75, 80, 85 for three slow singles that were out of place. This is a very light weight but it felt quite heavy and it was always out of place. When I locked my back more it was better, but still quite slow.
1x2@70, 70
Power Cleans--30 minutes--1x2@50,50 70
1x1@80, 90, 100, 105, 110--This last rep was not a power clean. I can power clean 125 but today I was unable to power clean 110. Oh dear.
Back Squat--1x2@100, 120, 140 for six doubles @80%
Press--1x5@50, 60, 65, 68, 68
Crunches with legs raised--3x25
I will sleep loads over the next week and work will not be as hectic so I will have more energy for training.
Here is a video of one of Laura's Clean and Jerks @64
Overhead Squats--8x5
Band Pull Aparts--3x20 Vertical Pull Aparts--3x12
Power Snatch--30 minutes--1x2@50, 50, 60, 70
1x1@75, 80, 85 for three slow singles that were out of place. This is a very light weight but it felt quite heavy and it was always out of place. When I locked my back more it was better, but still quite slow.
1x2@70, 70
Power Cleans--30 minutes--1x2@50,50 70
1x1@80, 90, 100, 105, 110--This last rep was not a power clean. I can power clean 125 but today I was unable to power clean 110. Oh dear.
Back Squat--1x2@100, 120, 140 for six doubles @80%
Press--1x5@50, 60, 65, 68, 68
Crunches with legs raised--3x25
I will sleep loads over the next week and work will not be as hectic so I will have more energy for training.
Here is a video of one of Laura's Clean and Jerks @64
Monday 16 February 2009
Saturday's superbonanza
Saturday's session was unlike any I have ever had before. There were four sessions and half an hour in between each session, except for the last one where there was fifteen minutes in between. Harry gave us the sessions and himself and Jimmy Jennings used thier keen eyes to see how we were getting on. Myself, Sami, Laura, Gill, Hans and Cathal Byrd were the test subjects. A number of important factors came to the fore and a few records were set. My legs are still a bit fatigued, but I know that my the battering my cns has taken is not as bad considering the volume training I did last month. Here is what we did:
Session 1: Power Snatch and Clean Pulls--45 minutes
I needed this first session to wake up my nervous system and prepare me for later.
Overhead Squats--4x5
Power Snatch--1x3@40, 50 1x1@60, 70, 80, 85, 90 1x2@75
Clean Pulls--1x3@60, 90 1x2@110, 130
30 minutes rest
Session 2: Snatch to max and Power Cleans--1 hour
Overhead Squat with hip push through--5x3
Snatch--1x2@40 1x1@40, 60, 70, 80, 90, 95, 100, 104, I then missed 107 twice. The bar was high enough both times and I was low enough, but my feet were too narrow to get me into proper position. 106 is my pb and I really wanted to beat it.
Clean grip pnf x1
Power Cleans--1x2@70 1x1@100, 110, 120, 122, 124--These were strong, fast and high.
30 minutes rest
Session 3: Snatch Pulls and Clean and Jerk to max--1 hour/45 minutes
Snatch Pulls--1x2@50, 80, 95, 105--Like the Clean Pulls, this was only my second time doing this exercise so it will take time to get used to it.
Jerk Skill with 50
Clean grip pnf x1
Clean and Jerk--1x1@50, 70, 90, 110, 120, 130, 138--I got this for a new 3kg pb, so I was delighted and relieved after my Snatch frustration.
15 minute break
Session 4: Back Squat to max
Back Squat--1x3@70 1x2@90 1x1@120, 150, 170--I got buried by this because I went up weight to sharply due to trying to be competitive with Cathal. I learned. I went back down to 160, ten 165, then an easy 170 again where I was much tighter and more ready for the weight. I then got 175 for a 5kg pb. I was very happy with this, particularly because of the previous workload.
And that was it. This session was great. It was fun seeing Cathsal squat 200 weighing in around 70kg, and also seeing Gill squat 115. I chose a selection of the many videos I took and put together this little number below. This session revealed that I need to do the following:
1. My skill warm up needs to focus on the Snatch now, not the Jerk.
2. I need to up teh ante with my hip flexibility and mobility work.
3. I need to stay patient. My Snatch is on a plateau at the moment due to skill, not strength. Once I make it automatic for me to get a wider catching stance, my numbers will go up nicely. If anyone spots anything about my technique on the video, please let me know. I am here to learn.
Saturday's superbonanza from Barry K on Vimeo.
Session 1: Power Snatch and Clean Pulls--45 minutes
I needed this first session to wake up my nervous system and prepare me for later.
Overhead Squats--4x5
Power Snatch--1x3@40, 50 1x1@60, 70, 80, 85, 90 1x2@75
Clean Pulls--1x3@60, 90 1x2@110, 130
30 minutes rest
Session 2: Snatch to max and Power Cleans--1 hour
Overhead Squat with hip push through--5x3
Snatch--1x2@40 1x1@40, 60, 70, 80, 90, 95, 100, 104, I then missed 107 twice. The bar was high enough both times and I was low enough, but my feet were too narrow to get me into proper position. 106 is my pb and I really wanted to beat it.
Clean grip pnf x1
Power Cleans--1x2@70 1x1@100, 110, 120, 122, 124--These were strong, fast and high.
30 minutes rest
Session 3: Snatch Pulls and Clean and Jerk to max--1 hour/45 minutes
Snatch Pulls--1x2@50, 80, 95, 105--Like the Clean Pulls, this was only my second time doing this exercise so it will take time to get used to it.
Jerk Skill with 50
Clean grip pnf x1
Clean and Jerk--1x1@50, 70, 90, 110, 120, 130, 138--I got this for a new 3kg pb, so I was delighted and relieved after my Snatch frustration.
15 minute break
Session 4: Back Squat to max
Back Squat--1x3@70 1x2@90 1x1@120, 150, 170--I got buried by this because I went up weight to sharply due to trying to be competitive with Cathal. I learned. I went back down to 160, ten 165, then an easy 170 again where I was much tighter and more ready for the weight. I then got 175 for a 5kg pb. I was very happy with this, particularly because of the previous workload.
And that was it. This session was great. It was fun seeing Cathsal squat 200 weighing in around 70kg, and also seeing Gill squat 115. I chose a selection of the many videos I took and put together this little number below. This session revealed that I need to do the following:
1. My skill warm up needs to focus on the Snatch now, not the Jerk.
2. I need to up teh ante with my hip flexibility and mobility work.
3. I need to stay patient. My Snatch is on a plateau at the moment due to skill, not strength. Once I make it automatic for me to get a wider catching stance, my numbers will go up nicely. If anyone spots anything about my technique on the video, please let me know. I am here to learn.
Saturday's superbonanza from Barry K on Vimeo.
Wednesday 28 January 2009
Tuesday's titans
It was another tough but satisfying session. Laura got a training pr in the Clean and Jerk and I got loads of volume again, but not quite as much as last week, as this week is supposed to be as high in intensity but not quite as much volume. I did the following:
Jerk Skill with bar
Split Jerk--2x3@50
Power Clean and Jerk--1x1@60, 70, 80, 90, 100--These felt nicely locked in.
Overhead Squats--4x5 with loads of flexibility in between all the warm up sets and overhead squats.
Drop Snatch--1x3@bar, 40, 50
Snatch--1x2@60, 70, 78, 85x3
Clean grip pnf x2--This really helps keep my elbows level in the catch position. Mt left elbow had a slight discrepancy of a few inches and this exercise really helps. I will put up a video of it soon.
Jerk skill with 60
Clean and Jerk--1x1@60, 80, 90, 100, 110, 117, 122x3--The jerks were fast but not particularly locked in or technically sound.
Back Squat--1x3@90, 110, 130, 140, 150--I could not get through the sticking point in the third rep of 150. I had nothing left in the tank
Front plank with ab vacuums--4x30 on/off
Here is a video of one of Laura's Snatches and her pr Clean and Jerk:
Jerk Skill with bar
Split Jerk--2x3@50
Power Clean and Jerk--1x1@60, 70, 80, 90, 100--These felt nicely locked in.
Overhead Squats--4x5 with loads of flexibility in between all the warm up sets and overhead squats.
Drop Snatch--1x3@bar, 40, 50
Snatch--1x2@60, 70, 78, 85x3
Clean grip pnf x2--This really helps keep my elbows level in the catch position. Mt left elbow had a slight discrepancy of a few inches and this exercise really helps. I will put up a video of it soon.
Jerk skill with 60
Clean and Jerk--1x1@60, 80, 90, 100, 110, 117, 122x3--The jerks were fast but not particularly locked in or technically sound.
Back Squat--1x3@90, 110, 130, 140, 150--I could not get through the sticking point in the third rep of 150. I had nothing left in the tank
Front plank with ab vacuums--4x30 on/off
Here is a video of one of Laura's Snatches and her pr Clean and Jerk:
Sunday 25 January 2009
Saturday's superstars
This was a great session yesterday and we all got loads done. Here is what I did:
Jerk skill work with the bar
Split Jerk--2x3@40
Overhead Squats--6x3
Drop Snatch--1x8 with bar, 1x3@40, 40
Snatch--1x2@60, 70 1x1@80, 85, 90, 95x7--I was supposed to get six in a row but I did not finish my pull with my sixth attempt, so I got my seventh. This is the first time I have repped singles on this heavy a weight, so I was happy.
Looking back on the video below I have noted that my hip stance in my catch is way too narrow and that is making me go forward slightly after the catch. This has been a major problem since I started lifting last May. If anyone else notices anything, please tell me.
Cleans--2 pnf stretches to ensure elbow and shoulder flexibility.
1x1@80, 90, 100, 110, 117, 122, 126 for four singles. I missed the third rep because of slow elbows so I nailed an unplanned fourth rep. Noticeably with this clean, I caught it with a wider stance and it allowed my hips to go straight down the hole and I was not put forward onto my toes. This was also the forst time I have repped on such a weight. Considering this was my fifth day in a row, I am happy with how the Snatch and Cleans went today.
Back Squat--1x3@96, 116, 130, 140 for 3 sets--I was empty in all respects after this session.
Thank you Roy--I tried filling my upper lungs before every Snatch and Clean and it did make my upper and mid back more solid throughout my first pull and onwards. When I was in college, I practiced yoga a bit and my instructor told me to always breathe through my belly. For weightlifting, I thought a big breath meant the same thing until you gave me that little tip and changed my perspective. Little things like this make the blog all worthwhile! Anyway, have a look at the video below:
Jerk skill work with the bar
Split Jerk--2x3@40
Overhead Squats--6x3
Drop Snatch--1x8 with bar, 1x3@40, 40
Snatch--1x2@60, 70 1x1@80, 85, 90, 95x7--I was supposed to get six in a row but I did not finish my pull with my sixth attempt, so I got my seventh. This is the first time I have repped singles on this heavy a weight, so I was happy.
Looking back on the video below I have noted that my hip stance in my catch is way too narrow and that is making me go forward slightly after the catch. This has been a major problem since I started lifting last May. If anyone else notices anything, please tell me.
Cleans--2 pnf stretches to ensure elbow and shoulder flexibility.
1x1@80, 90, 100, 110, 117, 122, 126 for four singles. I missed the third rep because of slow elbows so I nailed an unplanned fourth rep. Noticeably with this clean, I caught it with a wider stance and it allowed my hips to go straight down the hole and I was not put forward onto my toes. This was also the forst time I have repped on such a weight. Considering this was my fifth day in a row, I am happy with how the Snatch and Cleans went today.
Back Squat--1x3@96, 116, 130, 140 for 3 sets--I was empty in all respects after this session.
Thank you Roy--I tried filling my upper lungs before every Snatch and Clean and it did make my upper and mid back more solid throughout my first pull and onwards. When I was in college, I practiced yoga a bit and my instructor told me to always breathe through my belly. For weightlifting, I thought a big breath meant the same thing until you gave me that little tip and changed my perspective. Little things like this make the blog all worthwhile! Anyway, have a look at the video below:
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