Myself and Zag worked out twice on Saturday and it followed the same format that we had with Wayne on Wednesday: Snatch, Clean and Jerk; 25 minute break followed by Snatch again and Russian squat program Back Squats. It ended up being an extremely productive session; Zag Snatched up to 95kg in the second session after a 115kg Clean and Jerk and Snatches in the first session. I ended up with a Power Clean pb when I Power Cleaned and Jerked 133kg. Here is what I did:
Snatch--1x2@40, 40, 40, 60, 70, 80, 90, 100--I missed getting a double with 100 twice and in order to save something for the later session, I left it there. I really should have gotten it.
Power Clean and Jerk--My Clean was feeling ponderous so I started to Power Clean and Jerk instead to get some speed involved. I worked up to singles with 110, 120, 130 and then 133 which is in the video below. I brought it down to parallel but not below it so it counts as a Power Clean to me. I was not particularly fresh so the pb was a welcome addition as I was not able to keep it above parallel in London.
30 minute break
Snatch--1x2@40, 40, 60 1x1@80, 100, I then missed 105 twice and got it the third time. I was actually really happy because I jumped from 80 to 100 for the first time and this is skill in making big jumps is good for confidence and for preserving energy in competitions.
Back Squat--1x2@100, 126, 135, 144 for six doubles. The fun is going to start next week with the squat program. The six doubles on 80% were definitely easier on Saturday than they were on Monday, but tomorrow I will be doing sets of four reps on the same weight. I can't weight...
Here is a video of my 133kg. Do you count this as a Power Clean? Below is also a video of Nicky, a young lifter who has just started to train with myself and Zag; he clearly has a lot of promise as his natural speed and flexibility are outstanding. He has also pressed bodyweight which shows the stength potential is there too. The last video is of Zag Snatching 95kg, but it is reaction that is important...
Showing posts with label Nicky. Show all posts
Showing posts with label Nicky. Show all posts
Sunday 17 January 2010
Monday 16 November 2009
Monday's mighty Clean doubles
I had a nice session tonight in which I had two pb's. Firstly in the Counter movement jump, I got 47.6 which was 2 cm better than my previous best. I did this after a nice joint warm up and pre hab with bar work and some dynamic flexibility to boot. Zag jumped for a new pb also and got 49cm. Here is what I did for today's session.
Power Snatch--1x2@40, 40, 60 1x1@70, 80, 90 for 3 singles. They felt fine and my back was a little stiff from the weekend which did not help my starting position. My speed felt ok after the weekend though.
Clean doubles--1x2@60, 60, 90, 100, 110, 115, 120, 125, 130--This was a new pb as my previous best was 128 and I did that in June. My Cleans felt smooth this evening and although they were not particularly fast, they felt in the groove.
Front Squat--1x2@ 130, 140, 150--3 sets that were short and sweet. My legs were tired from the weekend and the Cleans.
I finished off with around ten minutes of flexibilty. Last week I had 3 yoga session and I definitely felt far looser and more mobile because of it. The more I work on my flexibility, I think my catching position will gradually start to widen which will allow me get my hips through more. This will help particularly in the Snatch. I have decided to focus on certain elements of my lifting without judging them and to go along with how they feel, rather than giving myself instructions, commands and the full meal ticket. I am re-reading The Inner Game of Tennis for the third time and it had changed my perceptions on how I can learn optimally. I do not play tennis but the principles that the book teaches are applicable in any field or endevour. I shall write a proper article on how the book relates to weightlifting in the near future.
There is a new lifter training with myself and Zag called Nicky who has far more potential than either of us. Have a look at his positioning in the video below. He has the speed, power, flexibility and determination to go a long way in the sport if he chooses to do so.
Power Snatch--1x2@40, 40, 60 1x1@70, 80, 90 for 3 singles. They felt fine and my back was a little stiff from the weekend which did not help my starting position. My speed felt ok after the weekend though.
Clean doubles--1x2@60, 60, 90, 100, 110, 115, 120, 125, 130--This was a new pb as my previous best was 128 and I did that in June. My Cleans felt smooth this evening and although they were not particularly fast, they felt in the groove.
Front Squat--1x2@ 130, 140, 150--3 sets that were short and sweet. My legs were tired from the weekend and the Cleans.
I finished off with around ten minutes of flexibilty. Last week I had 3 yoga session and I definitely felt far looser and more mobile because of it. The more I work on my flexibility, I think my catching position will gradually start to widen which will allow me get my hips through more. This will help particularly in the Snatch. I have decided to focus on certain elements of my lifting without judging them and to go along with how they feel, rather than giving myself instructions, commands and the full meal ticket. I am re-reading The Inner Game of Tennis for the third time and it had changed my perceptions on how I can learn optimally. I do not play tennis but the principles that the book teaches are applicable in any field or endevour. I shall write a proper article on how the book relates to weightlifting in the near future.
There is a new lifter training with myself and Zag called Nicky who has far more potential than either of us. Have a look at his positioning in the video below. He has the speed, power, flexibility and determination to go a long way in the sport if he chooses to do so.
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