We did two sessions today. All last night and this morning I did some active recovery things that made my back feel good going into the morning session. All the guys trained really hard and were pretty wiped after the day was out.
In the first session, we all started off with a Snatch High Pull followed by a Snatch from below the knee. I only worked up to three of these with 90kg and Sami got some excellent technique work done with Glenn. Kevin Cornell was the beast of the morning and hit a high pull and Snatch from below the knee with 140. It was awesome and he has impressed myself and Sami massively since we arrived. Himself and Jon are going to push each other massively over the next few months. Donny Snatched 160, Clean and Jerked 185 and Back Squatted 270kg in the morning session alone. He is a machine.
The guys then went on to do the same with Cleans, but I skipped that to protect my lower back. I went on to do Jerks from the blocks and I ended up hitting 150kg for a pr. Once I get used to this exercise, I should be able to put up a good bit more weight because I have power to spare in the Jerk. The rest of the lads then went on to do Jerks from behind the neck off the blocks and Sami hit an easy 110 for a triple. Jon hit 160kg for four reps. Kevin hit 160 for five reps and 170kg for three.
For the second session of the day, everyone was having their last maximum intensity session before the competition on Saturday. It was intense and there were some big weights. Myself and Sami struggled in our first afternoon session because it would be three or four in the morning at home while we were training. It was a strange sensation feeling like you should be asleep but adrenaline coursing through you at the same time. Jon Snatched 147kg and Clean and Jerked 175kg, which was impressive because he was working for hours before the second workout and had eaten very little all day. Kevin Snatched 140 and I am not sure what he Jerked. Donny had 195 overhead in the Jerk and Snatched somewhere over 160kg. Spenser Clean and Jerked 180 which was impressive considering he has had a sore knee all week. Rob hit 120/140 and Brian just did pulls because he has a sore wrist.
Sami was zonked and hit 95/115kg despite being practically asleep. He finished off with an easy 160 squat and called it a day. I had a decent second session. In the Snatch, I worked up with one Power Snatch and a full Snatch with 50, 50, 50, 70, 90, 100 and then I hit 110 and 115 twice for two singles in the Snatch. I was happy to get them considering my turnover and lifting in general was pretty slow. My first 115 was like a delayed high pull followed by a dive under to catch. I hit it again and it felt like that was the end of the road. I intend to open with this on Saturday, so I was happy to hit it twice. In the Clean and Jerk, I did doubles with 50 and 70. I then did singles with 95, 105, 115, 130 and 140kg. I wussed out of 145kg which was embarrassing because it was there and I could not control my mind. I finished up with some Back Squats and did a double with 100 and singles with 120, 140, 160 and I missed 180 twice which I found surprising. Maybe the jump was too big, but I will get it next time.
All in all, it was a good session in that I got a lot of work done; I hit a pb in the Jerk from the rack and I hit my openers for Saturday. It is funny for myself and Sami, because our lifting is literally in slow motion compared to the other guys and it is awesome watching guys lift so quickly from the floor to the catch. We are both enjoying training here immensely and are enjoying the Cal Strength hospitality from Glenn and the boys.
Showing posts with label Sami. Show all posts
Showing posts with label Sami. Show all posts
Wednesday 15 June 2011
Monday 7 September 2009
Saturday’s Scottish showdown
Sami, myself and Cathal all got up at five in the morning so that we could make our flight over to Glasgow in time for the competition. I was feeling better than Wednesday and I was really looking forward to competing. I love the moments of doubt that you have to swallow down so that you are composed and relaxed enough to perform. I find that when I am nervous and even a bit jumpy, my nervous system is telling me that I am primed to go.
I weighed in at 97.5kg when I got up and for the competition, we weighed in at around twenty past nine in the morning. I had a banana and two pears with a bit of water for breakfast; I knew I would not be light enough for the 94kg class. I weighed in at 97.3kg; Sami weighed in at 85.4kg and wisely decided to leave trying to make weight as it was the total he was after, not the sinclair. Cathal weighed in at a light 73kg and Eamonn tipped a solid 88kg. Myself, Sami and Eamonn had to wait until around four to lift, so there was quite a bit of waiting around, but we were able to eat and drink without any undue worries.
Cathal lifted first, and after his 105kg opener in the Snatch, he decided that the knee that was bothering him was a bit much with his other competitions coming up. He decided to leave the rest of his Snatches, and to Power Clean and Power Jerk to his heart's content. Once his knees are not shouting at him, we will see some big lifts.
Sami then opened up with 92 in the Snatch, Squat Snatched 95 and then was startlingly close to 100kg that looked light and fast, but was not locked out. He Clean and Jerked a pb of 121 that looked very easy and then got under 125 but could not rack it properly.
Eamonn was not feeling it in the Snatch and got an easy opener with 93. He had 97 and 98 very high, but he could not quite lock them out. He Clean and Jerked 133 which looked nowhere near a limit lift and considering he has moved over to Edinburugh and his training has been severely interupted, he lifted well.
In the warm up room, my lifts were not feeling as fast and fluid as I would have liked. I was feeling fast, but the weights were falling down on me a bit and my feet were not reacting like they usually do. I had planned on opening up with 105kg, but after warming up with 97.5 and 100, I brought it down to 103. My first Snatch felt fast and comfortable, but my feet were doing weird things as you will see in the video. I had planned to lift 110 as my second attempt, but as I was not on my best form, I changed it to 108. This lift felt wrong in so many ways, but I got it. The video is gruesome viewing and shows that this and my next lift were about as attractive as a bulldog chewing a bee. My back was nowhere near locked; I was swing the bar outrageously; I needed to finish the pull; my feet were nowhere near where they needed to be and I had to do a Usain Bolt both times in order to retrieve the lifts. Basically, the way I learned to lift over the Summer was not in sight or sound. I think this was due to cns fatigue and my hips telling me to get back and improve on the flexibility I had in June.
My Clean and Jerks were pretty similar. Ugly, but brutally effective. My Cleans and Snatches would usually be my strong point, but on Saturday they were my weak points. My Jerk was the strongest it has ever been and that was quite satisfying. I warmed up with 110, 120 and 130. The Cleans never felt smooth, but I felt strong enough and the Jerks were sticking nicely. I opened with a nice 135kg that felt pretty basic. My hips were shooting up too early in the Clean and this changed my pulling trajectory. I was far too relaxed for my second attempt with 140 and I did not finish my pull. My feet also went off on a wander and all these factor meant I missed the weight. I sorted out my head for my third attempt and I got a Clean that was as ugly as sin, and a nice Jerk to follow. This was the first time I have Jerked this weight without a press out, so I was happy to get it.
Overall, I was happy with how I lifted, because I was as poor as I can be technically. My form was wincing to look at in the videos, but after how I felt in the week of, and before, the competition, I was happy for my 250 total which was a pb. I know I have a lot more speed, technique and power left to show and I am hoping the Club Championships in Cork will be the place to show it. We will see. I really enjoyed coming to this competition and it was great to get the ring rust out of the system. The video of our lifts is below, so any comments or pointers are welcome.
I weighed in at 97.5kg when I got up and for the competition, we weighed in at around twenty past nine in the morning. I had a banana and two pears with a bit of water for breakfast; I knew I would not be light enough for the 94kg class. I weighed in at 97.3kg; Sami weighed in at 85.4kg and wisely decided to leave trying to make weight as it was the total he was after, not the sinclair. Cathal weighed in at a light 73kg and Eamonn tipped a solid 88kg. Myself, Sami and Eamonn had to wait until around four to lift, so there was quite a bit of waiting around, but we were able to eat and drink without any undue worries.
Cathal lifted first, and after his 105kg opener in the Snatch, he decided that the knee that was bothering him was a bit much with his other competitions coming up. He decided to leave the rest of his Snatches, and to Power Clean and Power Jerk to his heart's content. Once his knees are not shouting at him, we will see some big lifts.
Sami then opened up with 92 in the Snatch, Squat Snatched 95 and then was startlingly close to 100kg that looked light and fast, but was not locked out. He Clean and Jerked a pb of 121 that looked very easy and then got under 125 but could not rack it properly.
Eamonn was not feeling it in the Snatch and got an easy opener with 93. He had 97 and 98 very high, but he could not quite lock them out. He Clean and Jerked 133 which looked nowhere near a limit lift and considering he has moved over to Edinburugh and his training has been severely interupted, he lifted well.
In the warm up room, my lifts were not feeling as fast and fluid as I would have liked. I was feeling fast, but the weights were falling down on me a bit and my feet were not reacting like they usually do. I had planned on opening up with 105kg, but after warming up with 97.5 and 100, I brought it down to 103. My first Snatch felt fast and comfortable, but my feet were doing weird things as you will see in the video. I had planned to lift 110 as my second attempt, but as I was not on my best form, I changed it to 108. This lift felt wrong in so many ways, but I got it. The video is gruesome viewing and shows that this and my next lift were about as attractive as a bulldog chewing a bee. My back was nowhere near locked; I was swing the bar outrageously; I needed to finish the pull; my feet were nowhere near where they needed to be and I had to do a Usain Bolt both times in order to retrieve the lifts. Basically, the way I learned to lift over the Summer was not in sight or sound. I think this was due to cns fatigue and my hips telling me to get back and improve on the flexibility I had in June.
My Clean and Jerks were pretty similar. Ugly, but brutally effective. My Cleans and Snatches would usually be my strong point, but on Saturday they were my weak points. My Jerk was the strongest it has ever been and that was quite satisfying. I warmed up with 110, 120 and 130. The Cleans never felt smooth, but I felt strong enough and the Jerks were sticking nicely. I opened with a nice 135kg that felt pretty basic. My hips were shooting up too early in the Clean and this changed my pulling trajectory. I was far too relaxed for my second attempt with 140 and I did not finish my pull. My feet also went off on a wander and all these factor meant I missed the weight. I sorted out my head for my third attempt and I got a Clean that was as ugly as sin, and a nice Jerk to follow. This was the first time I have Jerked this weight without a press out, so I was happy to get it.
Overall, I was happy with how I lifted, because I was as poor as I can be technically. My form was wincing to look at in the videos, but after how I felt in the week of, and before, the competition, I was happy for my 250 total which was a pb. I know I have a lot more speed, technique and power left to show and I am hoping the Club Championships in Cork will be the place to show it. We will see. I really enjoyed coming to this competition and it was great to get the ring rust out of the system. The video of our lifts is below, so any comments or pointers are welcome.
Monday 20 July 2009
Monday's marvels
I was supposed to be away for five days, but things did not pan out as expected. I feel like a different person after four days off training and I have finished working in the Summer Camp that I did for two weeks--which was actually far more tiring than I expected!
This morning I did an enjoyable primer session and here was the plan:
A warm up with some bar work and a medicine ball.
1. 1 Hang Power Snatch + 1 Hang Squat Snatch--I worked up to a nice and easy double with 80, which felt fast and locked in.
2. Good morning to press behind neck--1x5 @ 40, 50, 60
3. Clean Grip RDL--My back lock gave out on me the previous day so I performed these to activate and wake up my lower and mid back. 1x5@70, 80, 90
I finished off the first session with some partner flexibility.
Session 2
1. Snatch doubles—I worked up to an easy double with 80 and then my form deserted me with 90, and I struggled to Snatch it even though this is an easy Power Snatch. I left it there but in hindsight I should have reverted to Hang Snatches. Lesson learned.
2. Snatch Pulls—I worked up to a double with 110 and these also did not feel right so I left them.
3. Same story with the Cleans. It felt like I was re-learning the movement. Can five days off have this much of an effect?
4. Front Squat—I needed to salvage the session and I felt like my strength was ok, if not my co-ordination. I worked up to a double with 110 and then did singles with 120, 130, 140, 150, 160 for a pb and 165 for a second pb. These felt good and i am glad something came of this strange workout.
Here is a video of Sami, who got pb’s today in his Power Clean + Squat Clean double—112kg, his Snatch double—87.5kg and his Back Squat double and single with 155kg. I think it is safe to say he has more in him and that Harry’s masterplan is working. My Front Squats are also included. Any constructive criticism is welcome as always.
This morning I did an enjoyable primer session and here was the plan:
A warm up with some bar work and a medicine ball.
1. 1 Hang Power Snatch + 1 Hang Squat Snatch--I worked up to a nice and easy double with 80, which felt fast and locked in.
2. Good morning to press behind neck--1x5 @ 40, 50, 60
3. Clean Grip RDL--My back lock gave out on me the previous day so I performed these to activate and wake up my lower and mid back. 1x5@70, 80, 90
I finished off the first session with some partner flexibility.
Session 2
1. Snatch doubles—I worked up to an easy double with 80 and then my form deserted me with 90, and I struggled to Snatch it even though this is an easy Power Snatch. I left it there but in hindsight I should have reverted to Hang Snatches. Lesson learned.
2. Snatch Pulls—I worked up to a double with 110 and these also did not feel right so I left them.
3. Same story with the Cleans. It felt like I was re-learning the movement. Can five days off have this much of an effect?
4. Front Squat—I needed to salvage the session and I felt like my strength was ok, if not my co-ordination. I worked up to a double with 110 and then did singles with 120, 130, 140, 150, 160 for a pb and 165 for a second pb. These felt good and i am glad something came of this strange workout.
Here is a video of Sami, who got pb’s today in his Power Clean + Squat Clean double—112kg, his Snatch double—87.5kg and his Back Squat double and single with 155kg. I think it is safe to say he has more in him and that Harry’s masterplan is working. My Front Squats are also included. Any constructive criticism is welcome as always.
Sunday 5 July 2009
Sunday's standing on the 'I need to work on my Jerk' issue
Today was another intense session down in the University of Limerick. Yesterday, we Snatched to maximum and Sami Clean and Jerked to max while I went easy on them. Today I went to max on the Clean and Jerks.
Glute activation warm up with some bar work
1. Power Snatch--I worked up to a single with 85kg and I left it at that.
2. Clean and Jerk--My shoulder girdle was quite stiff in the beginning of the session and everything was a bit slow. I worked my way into it and did singles with 100, 110, 120 and on the first attempt of 130, I cleaned it easily but the bar landed on my wind-pipe so I dropped it at the top. I got a nice success with the next attempt.
I then went up to 135kg and I missed the Jerk on this because I went onto my toes on the Jerk dip and lost it forward. I got it nicely on my second attempt. I then went to 140kg, and I cleaned it twice, but missed the Jerk both times. On the first, my left elbow gave out with a poor lock. On the second, I tried to get my chest through, but ended up pushing through too much and lost it behind. This was frustrating because the Cleans felt very solid, but I could not quite get the Jerks in tune today.
3. Zombie Squats--After foolishly going for 140 a third time after finishing and then mentally switching off for five minutes, I hurt my wirst slightly when the Clean fell on top of me. This meant I could not Front Squat so on Cathal's suggestion, I tried the Zombie Squat which is the same as a Front Squat except that your arms reach out in front of the bar like a Zombie, instead of gripping. like in a Front Squat. I worked up to a triple with 130 and singles with 140 and 150kg. These ensure that you have a locked back and core and you can only go as low as you can keep your back locked.
Sami ended up Cleaning and then Power Cleaning 120, but narrowly missed the Jerk twice. He also got a 15kg pb in his one rep max in the Front Squat, which was due a long time. Here is a video of our lifting and some of the banter, so any constructive criticism would be fantastic.
Glute activation warm up with some bar work
1. Power Snatch--I worked up to a single with 85kg and I left it at that.
2. Clean and Jerk--My shoulder girdle was quite stiff in the beginning of the session and everything was a bit slow. I worked my way into it and did singles with 100, 110, 120 and on the first attempt of 130, I cleaned it easily but the bar landed on my wind-pipe so I dropped it at the top. I got a nice success with the next attempt.
I then went up to 135kg and I missed the Jerk on this because I went onto my toes on the Jerk dip and lost it forward. I got it nicely on my second attempt. I then went to 140kg, and I cleaned it twice, but missed the Jerk both times. On the first, my left elbow gave out with a poor lock. On the second, I tried to get my chest through, but ended up pushing through too much and lost it behind. This was frustrating because the Cleans felt very solid, but I could not quite get the Jerks in tune today.
3. Zombie Squats--After foolishly going for 140 a third time after finishing and then mentally switching off for five minutes, I hurt my wirst slightly when the Clean fell on top of me. This meant I could not Front Squat so on Cathal's suggestion, I tried the Zombie Squat which is the same as a Front Squat except that your arms reach out in front of the bar like a Zombie, instead of gripping. like in a Front Squat. I worked up to a triple with 130 and singles with 140 and 150kg. These ensure that you have a locked back and core and you can only go as low as you can keep your back locked.
Sami ended up Cleaning and then Power Cleaning 120, but narrowly missed the Jerk twice. He also got a 15kg pb in his one rep max in the Front Squat, which was due a long time. Here is a video of our lifting and some of the banter, so any constructive criticism would be fantastic.
Saturday 4 July 2009
Saturday's Snatch success
Myself and Sami drove down to Limerick last night to train with Murph and Cathal. I had a day off on Tuesday, a stretching session on Wednesday, a light technique session on the Thursday and a day off on the Friday. I still felt pretty rough this morning in our first session, but with a Lions' win and some cafeine, I was flying for the second session.
Session One-- 11am
Power and Squat Snatch--I worked up to two or three doubles with 80kg. Harry was trying to get me to stay over the bar a little more and he thought I was too far back on my heels.
Power Jerk--I worked up to two doubles with 100. Again, these felt very rough and the co-ordination was not the Mae West.
We then started training again after the Lions' game four hours later.
Session two
Snatch--I worked up to singles with 97.5kg, 102.5kg, 107.5kg and a new pr of 110kg first time. None of these Snatches felt particularly nice as I was not finishing my pull. I missed my first attempt of 112.5kg due to a soft finish and I sorted it out for my second attempt, which was another pr and by far my best Snatch. My attempt of 115kg was slow and cumbersome, but I know I will get it next time.
Clean and Jerk--I was wrecked for these and only went up to 120kg. I am saving myself for a new pr in the Clean and Jerk tomorrow. Right now I am very tired, but another power session in the morning and I should feel good tomorrow.
Sami Snatched a new pr of 95kg and narrowly missed 97.5kg. He Clean and Jerked four new pr's and went form a 110kg Clean and Jerk to 119.5kg. These pr's were coming for a long time for the two of us and when we test in another week and a half, more will follow.
Session One-- 11am
Power and Squat Snatch--I worked up to two or three doubles with 80kg. Harry was trying to get me to stay over the bar a little more and he thought I was too far back on my heels.
Power Jerk--I worked up to two doubles with 100. Again, these felt very rough and the co-ordination was not the Mae West.
We then started training again after the Lions' game four hours later.
Session two
Snatch--I worked up to singles with 97.5kg, 102.5kg, 107.5kg and a new pr of 110kg first time. None of these Snatches felt particularly nice as I was not finishing my pull. I missed my first attempt of 112.5kg due to a soft finish and I sorted it out for my second attempt, which was another pr and by far my best Snatch. My attempt of 115kg was slow and cumbersome, but I know I will get it next time.
Clean and Jerk--I was wrecked for these and only went up to 120kg. I am saving myself for a new pr in the Clean and Jerk tomorrow. Right now I am very tired, but another power session in the morning and I should feel good tomorrow.
Sami Snatched a new pr of 95kg and narrowly missed 97.5kg. He Clean and Jerked four new pr's and went form a 110kg Clean and Jerk to 119.5kg. These pr's were coming for a long time for the two of us and when we test in another week and a half, more will follow.
Wednesday 17 June 2009
Wednesday's wear and tear
Today's session was tough and I was not quite as sharp as I have been the last few days. I still had a good session and the weights have continued to go up. I did not have time for an extended warm up and I worked in some flexibility in with some bar work and overhead squats. Here is what I did today:
1. Power + Squat Snatch: Work up to 87 for 4 x sets of 2--This was 2kg up from last time and they were of much better quality also. I focused on keeping the bar close and getting the vertical explosion in the second pull. Each set got smoother.
2. Cleans: Work up to 130 for 2 x sets of 2--I could only get the first rep in both sets, so I went back down to 120 for my last set. I did not quite have it in the tank for the doubles. There is a video of my first set below.
3. Front Squat: Work up to 155 for 3 x 2--This was my one rep max and I got two double with it and I missed the second rep on my third set. These were real grinders and it took a while to get through the sticking point on the second reps, but I was happy with them.
I was supposed to do a few sets of Snatch Pulls and the Press, but I was beat and running short on time so I left it at that. In the video below is Sami getting a double in the Clean with 110 which was his one rep max up till last Friday when he Cleaned 115.
1. Power + Squat Snatch: Work up to 87 for 4 x sets of 2--This was 2kg up from last time and they were of much better quality also. I focused on keeping the bar close and getting the vertical explosion in the second pull. Each set got smoother.
2. Cleans: Work up to 130 for 2 x sets of 2--I could only get the first rep in both sets, so I went back down to 120 for my last set. I did not quite have it in the tank for the doubles. There is a video of my first set below.
3. Front Squat: Work up to 155 for 3 x 2--This was my one rep max and I got two double with it and I missed the second rep on my third set. These were real grinders and it took a while to get through the sticking point on the second reps, but I was happy with them.
I was supposed to do a few sets of Snatch Pulls and the Press, but I was beat and running short on time so I left it at that. In the video below is Sami getting a double in the Clean with 110 which was his one rep max up till last Friday when he Cleaned 115.
Tuesday 16 June 2009
Tuesday's terse examination of my swing
I had another enjoyable session today. Myself and Sami took our time warming up again and Tommy Hayden was there coaching Cathal Twaddle, an ever improving 85kg lifter. Some of his Snatches are in the video below along with a few of Sami's--who got a 1kg pb in the Snatch-- and mine. Again, if you have any technical pointers, fire away. I was swinging the bar a bit; I find it hard to keep the bar close by breaking at the elbows and extending straight up, while whipping the pelvis through with the second pull at the same time. I am not skillful enough to do both yet, but I am getting there.
1. Snatch: Work up to 100kg for 5 singles--I was happy with these although I missed the fourth rep due to complacency. I have never repped this weight before and I was happy to get four out of five. As I said earlier, it is extending up and keeping the bar close, but getting as much speed as possible--this is the tricky part.
2. Power Jerk: Work up to 105kg for 3 sets of 3--These were ok. I am still trying to get used to the movement and Cathal's post the other day has inspired me. The three reps are so tiring though! My second set is on the video below.
3. Snatch Pull: Work up to 110 for 3 doubles--I did these after the Power Jerks to stay fresh. These were tough because of the sore hands because of volume training syndrome.
4. Back Squat: Work up to 160 for one double and two sets of three--The first set was really hard and I could only get two reps. For the second and third set I was more used to the weight and I was able to get a triple each time. This is my heaviest triple in the Back Squat so far. The squats keep going up which is great.
Here is a video of Cathal Snatches and Sami's pb of 93 and his close miss with 95. I have a couple of Snatches throw in for good measure and a few ropy Power Jerks. Leave a comment if you can give any constructive criticism.
1. Snatch: Work up to 100kg for 5 singles--I was happy with these although I missed the fourth rep due to complacency. I have never repped this weight before and I was happy to get four out of five. As I said earlier, it is extending up and keeping the bar close, but getting as much speed as possible--this is the tricky part.
2. Power Jerk: Work up to 105kg for 3 sets of 3--These were ok. I am still trying to get used to the movement and Cathal's post the other day has inspired me. The three reps are so tiring though! My second set is on the video below.
3. Snatch Pull: Work up to 110 for 3 doubles--I did these after the Power Jerks to stay fresh. These were tough because of the sore hands because of volume training syndrome.
4. Back Squat: Work up to 160 for one double and two sets of three--The first set was really hard and I could only get two reps. For the second and third set I was more used to the weight and I was able to get a triple each time. This is my heaviest triple in the Back Squat so far. The squats keep going up which is great.
Here is a video of Cathal Snatches and Sami's pb of 93 and his close miss with 95. I have a couple of Snatches throw in for good measure and a few ropy Power Jerks. Leave a comment if you can give any constructive criticism.
Friday 12 June 2009
Thursday's take on the basics and Friday's fun
I had an enjoyable session and although it was lightish, it was still relatively tiring, because I played a full game of tag rugby after it and there were no subs! Here is what I did on Thursday:
Glute, hip and core pre-hab and bar work.
1. Power + Squat Snatch: Work up to 80 for 2 x sets of 2 and 1x2@85
2. Snatch Pull: Work up to 105 for 1 x set of 2
3. Cleans: Work up to 105 for 1 x set of 2
4. Front Squat: Work up to 135 for 1 x 2
5. Press: Work up to 1 top set of 3 reps of 75
I focused on going heavier in the Snatch because Tommy Hayden was there and he agreed to have a look at my technique. He is a great man for focusing on the basics. I need to work on extending fully and simply having a faster second pull.
On Friday I did the following:
Only bar work and Overhead Squats to warm up--I was short in time.
1. Snatch: Work up to 90 for 2 sets of 2 and 95 for a single. These were all pretty solid and they were technically fine but a little slow. Tommy was saying I still need to extend more and faster also.
2. Power Clean: Work up to 100 for 1 x set of 3--Light but I went heavier on the Snatch than intended and I left all the other movements very light because this is not supposed to be a particularly hard week.
3. Clean Pulls: Work up to 120 for 1 sets of 2
4. Back Squats: Work up to 120 for 1 x set of 5 reps--This was still tiring even though it was not heavy. I will be glad to see the back of 5 rep squats.
So that is the wrap up of my training week. Here is a video of Sami cleaning 115kg. This is a 5 kg pb for him. He had never cleaned over 110 before this and this was his fifth session of the week and last week he did ten sessions. He had also squatted a few sets for five reps around an hour and a half before this lift. Do you think there is more there?
Glute, hip and core pre-hab and bar work.
1. Power + Squat Snatch: Work up to 80 for 2 x sets of 2 and 1x2@85
2. Snatch Pull: Work up to 105 for 1 x set of 2
3. Cleans: Work up to 105 for 1 x set of 2
4. Front Squat: Work up to 135 for 1 x 2
5. Press: Work up to 1 top set of 3 reps of 75
I focused on going heavier in the Snatch because Tommy Hayden was there and he agreed to have a look at my technique. He is a great man for focusing on the basics. I need to work on extending fully and simply having a faster second pull.
On Friday I did the following:
Only bar work and Overhead Squats to warm up--I was short in time.
1. Snatch: Work up to 90 for 2 sets of 2 and 95 for a single. These were all pretty solid and they were technically fine but a little slow. Tommy was saying I still need to extend more and faster also.
2. Power Clean: Work up to 100 for 1 x set of 3--Light but I went heavier on the Snatch than intended and I left all the other movements very light because this is not supposed to be a particularly hard week.
3. Clean Pulls: Work up to 120 for 1 sets of 2
4. Back Squats: Work up to 120 for 1 x set of 5 reps--This was still tiring even though it was not heavy. I will be glad to see the back of 5 rep squats.
So that is the wrap up of my training week. Here is a video of Sami cleaning 115kg. This is a 5 kg pb for him. He had never cleaned over 110 before this and this was his fifth session of the week and last week he did ten sessions. He had also squatted a few sets for five reps around an hour and a half before this lift. Do you think there is more there?
Tuesday 2 June 2009
Tuesday's temptations with a Crossfit report for good measure
I had a great day's training today and the weather made it all the nicer. All the lads had a good one and I have some great footage below of some of the double Cleans followed by a Jerk. Sami did 105 when his one rep max in the Clean and Jerk is 110!
I warmed up with some light joint mobility that Shane Lawlor--the ART guy--gave me and did some glute activation stuff as well as some light partner stretching. With the weather being as beautiful as it is it was easy to warm up. Shane gave me a nice 110 words of what ART is and I will post it tomorrow.
1. Power Snatch: Work up to 82kg for 4 x sets of 3--This was 2kg more than last time and it was tough.
2. Push Press: Work up to 80 kg for 3 x top sets for 5 x reps--These were fine because I am starting to get used to the exercise.
45 minute break
3. Clean & Jerk: Work up to 120kg for 3 x sets of 2+1--This was 7kig heavier than last time so I was happy with these. There is a video below of one of the sets.
4. Front Squat: Work up to 140 for 3 sets of 3--These were tough just because my legs were tired from the Cleans and the squats yesterday. The positive atmosphere was infectious though and there was no way I could fail.
5. Jerk Supports: Work up to 150kg for 3 x sets of 3--I am working on getting an upper back arch with these but it is not happening yet.
At the bottom of the post is a short video of some of our lifts.
Here is a report that Colm the Crossfit guy wrote about his visit yesterday:
After lurking on the Irish Olympic Lifting forum long enough, and seeing they'd an open day, I decided to register and ask about coming along to a few of the Squad sessions the guys were having in Dublin I was directed to speak to Barry, who told me to come on down on Monday.
So myself and Will picked up our lifting shoes, a bottle of water, and strolled on down to Herc's to see how the specialists do it.
We poked our head in the door rather sheepishly, and were instantly greeted by Gillian, who came out to the CrossFit Invitational a few weeks back. We were introduced to Tommy Hayden, who rather begrudgingly took the €5 guest fee from us and we waited around a bit for the rest of the lifters to show up. I think Tommy is more interested with people lifting and enjoying the sport than collecting membership fees.
Barry rolled in a few minutes later and greeted us enthusiastically, and very quickly we were chatting away about lifting, CrossFit, the weather, and everything else.
Honestly, we were expected to be left in the corner to go do some lifting, and maybe pick up a few pointers from the guys whenver they got offended enough by our home gorwn technique. Instead, Harry Leech spent the guts of two hours with us, essentially giving us a workshop in snatch technique.
We were working in with Paddy, who was relatively new to the sport having come from Rugby. It seems a good few Rugby players are into the lifting, and move to it once they've had their fun vehementally arguing over the placement of a odd shaped ball in the muck.
Harry took us through some Snatch assistant drills, starting with the Overhead Squat and the Hang Squat Snatch (I'm using Catalyst Athletics/CrossFit terminology here so if there's confusion, apologies). Both of these were described as 'perfect' by Harry - which I reiterated to Will with extra emphasis. On a couple of these sets, myself and Will got in a sneaky 4th rep ;)
My start position and first pull are all over the shop though. While Will has pioneered the Really-Fast-Deadlift-Get-Underneath-It lift, my start has never been consistent. Harry gave me some good pointers but due to my lack of kinestethic awareness and poor hammie flexibility this didn't improve as much as I'd like. It definitely got better as the session went on, but still a lot of work to do on this.
After this, we started Snatching a bit, starting light enough at 30Kg. Just before I started my first lift I was terrified I'd lose the weight. Sometimes, it can take me a while to get into a rhythm in the snatch (badomtish!) and I didn't want to be the douche who showed up and dropped a light lift. But all good in the hood with that.
We moved on up the weight in 5Kg increments with further pointers and tips from the guys. Over to our left Cathal Byrd was pulling 130Kg off the floor. I didn't get the chance to chat much with Cathal as he appeared in the zone, but I will say this about him - what a jerk! (I think I'm out of weightlifting puns now) His jerk was really tight and sharp. He'd take his few breaths, one big explosion and then land - bar locked out overhead, feet in receiving position, everything looking in place.
We moved on up the weights til I settled on 50Kg for doubles/tripples and Will on 55Kg for tripples. Will's snatch technique had never looked smoother or more controlled it must be said. Obviously something was clicking inside of him and I don't think it'll be long before new PBs are set for either of us if we keep up our technique work.
After a couple of sets the platform was getting crowded at that stage with a squat rack behind us in use, Roy doing one handed 45Kg Snatches and some Powerlifters in for their Monday deadlifting session.
Roy's one handed snatches with pretty cool to watch, they'd shoot right up overhead and by Barry's count he did about 27 sets of 3 in that hour. Maybe I should throw that out as a WoD some day? Hmmm...
(The guys in Herc's generally train in this confined space, walking around guys doing squats, cleans, snatches in a tight space. Really makes us appreciate our hyoooge space up in Tallaght :D )
We spent some time working on foot position in the jerk and jerk bounces before finishing up. Would have definitely liked more time on the jerk as we both know our Jerk technique wouldn't be the smoothest.
We wrapped our session up then and there, with Barry inviting us back to any of the group sessions we wanted to this week. I look forward to the next one already.
I warmed up with some light joint mobility that Shane Lawlor--the ART guy--gave me and did some glute activation stuff as well as some light partner stretching. With the weather being as beautiful as it is it was easy to warm up. Shane gave me a nice 110 words of what ART is and I will post it tomorrow.
1. Power Snatch: Work up to 82kg for 4 x sets of 3--This was 2kg more than last time and it was tough.
2. Push Press: Work up to 80 kg for 3 x top sets for 5 x reps--These were fine because I am starting to get used to the exercise.
45 minute break
3. Clean & Jerk: Work up to 120kg for 3 x sets of 2+1--This was 7kig heavier than last time so I was happy with these. There is a video below of one of the sets.
4. Front Squat: Work up to 140 for 3 sets of 3--These were tough just because my legs were tired from the Cleans and the squats yesterday. The positive atmosphere was infectious though and there was no way I could fail.
5. Jerk Supports: Work up to 150kg for 3 x sets of 3--I am working on getting an upper back arch with these but it is not happening yet.
At the bottom of the post is a short video of some of our lifts.
Here is a report that Colm the Crossfit guy wrote about his visit yesterday:
After lurking on the Irish Olympic Lifting forum long enough, and seeing they'd an open day, I decided to register and ask about coming along to a few of the Squad sessions the guys were having in Dublin I was directed to speak to Barry, who told me to come on down on Monday.
So myself and Will picked up our lifting shoes, a bottle of water, and strolled on down to Herc's to see how the specialists do it.
We poked our head in the door rather sheepishly, and were instantly greeted by Gillian, who came out to the CrossFit Invitational a few weeks back. We were introduced to Tommy Hayden, who rather begrudgingly took the €5 guest fee from us and we waited around a bit for the rest of the lifters to show up. I think Tommy is more interested with people lifting and enjoying the sport than collecting membership fees.
Barry rolled in a few minutes later and greeted us enthusiastically, and very quickly we were chatting away about lifting, CrossFit, the weather, and everything else.
Honestly, we were expected to be left in the corner to go do some lifting, and maybe pick up a few pointers from the guys whenver they got offended enough by our home gorwn technique. Instead, Harry Leech spent the guts of two hours with us, essentially giving us a workshop in snatch technique.
We were working in with Paddy, who was relatively new to the sport having come from Rugby. It seems a good few Rugby players are into the lifting, and move to it once they've had their fun vehementally arguing over the placement of a odd shaped ball in the muck.
Harry took us through some Snatch assistant drills, starting with the Overhead Squat and the Hang Squat Snatch (I'm using Catalyst Athletics/CrossFit terminology here so if there's confusion, apologies). Both of these were described as 'perfect' by Harry - which I reiterated to Will with extra emphasis. On a couple of these sets, myself and Will got in a sneaky 4th rep ;)
My start position and first pull are all over the shop though. While Will has pioneered the Really-Fast-Deadlift-Get-Underneath-It lift, my start has never been consistent. Harry gave me some good pointers but due to my lack of kinestethic awareness and poor hammie flexibility this didn't improve as much as I'd like. It definitely got better as the session went on, but still a lot of work to do on this.
After this, we started Snatching a bit, starting light enough at 30Kg. Just before I started my first lift I was terrified I'd lose the weight. Sometimes, it can take me a while to get into a rhythm in the snatch (badomtish!) and I didn't want to be the douche who showed up and dropped a light lift. But all good in the hood with that.
We moved on up the weight in 5Kg increments with further pointers and tips from the guys. Over to our left Cathal Byrd was pulling 130Kg off the floor. I didn't get the chance to chat much with Cathal as he appeared in the zone, but I will say this about him - what a jerk! (I think I'm out of weightlifting puns now) His jerk was really tight and sharp. He'd take his few breaths, one big explosion and then land - bar locked out overhead, feet in receiving position, everything looking in place.
We moved on up the weights til I settled on 50Kg for doubles/tripples and Will on 55Kg for tripples. Will's snatch technique had never looked smoother or more controlled it must be said. Obviously something was clicking inside of him and I don't think it'll be long before new PBs are set for either of us if we keep up our technique work.
After a couple of sets the platform was getting crowded at that stage with a squat rack behind us in use, Roy doing one handed 45Kg Snatches and some Powerlifters in for their Monday deadlifting session.
Roy's one handed snatches with pretty cool to watch, they'd shoot right up overhead and by Barry's count he did about 27 sets of 3 in that hour. Maybe I should throw that out as a WoD some day? Hmmm...
(The guys in Herc's generally train in this confined space, walking around guys doing squats, cleans, snatches in a tight space. Really makes us appreciate our hyoooge space up in Tallaght :D )
We spent some time working on foot position in the jerk and jerk bounces before finishing up. Would have definitely liked more time on the jerk as we both know our Jerk technique wouldn't be the smoothest.
We wrapped our session up then and there, with Barry inviting us back to any of the group sessions we wanted to this week. I look forward to the next one already.
Thursday 16 April 2009
Thursday's throwdown
I had a fun session tonight after getting back at half one last morning. It was nice having loads of energy throughout this snappy session and even though nothing was fast, the Snatch Pulls I have been doing have helped my bar trajectory. This morning I saw an ART guy in Port Laoise. He sorted out my shoulder that was bothering me and worked on getting rid of the knots in my hips. I will go there for one more session and then judge accordingly. Here is what I did tonight:
I did Snatch Pulls to warm up in between stretching and Overhead Squats. These are a good skill exercise and it warms me up nicely.
1x3@40, 40, 50, 60, 70
1 Snatch Pull+1 Snatch--1x2@40, 40, 50, 60, 70, 80
Snatch--1x1@85, 85, 90, 94, 97, 100, 102--These were slow but I was not swinging the bar out so that despite the poor speed, the bar was were it should have been sp I was able to make each lift. The Snatch Pulls have really helped me extend up and use my arms to keep the bar close to my body. My feet were not going out in the catch at all, but this can only improve with the flexibility I have been doing.
Power Clean and Jerk--1x2@80, 80, 90
1x1@100, 110, 110, 120--I was working on going straight down in the Jerk dip rather than letting my weight go too far forwards at the bottom of the dip. I also tried to get my front foot forwards by putting more pressure on my back foot. Cathal and Kevin really helped me in this regard in Bucharest.
Flexibility and ab work.
I did Snatch Pulls to warm up in between stretching and Overhead Squats. These are a good skill exercise and it warms me up nicely.
1x3@40, 40, 50, 60, 70
1 Snatch Pull+1 Snatch--1x2@40, 40, 50, 60, 70, 80
Snatch--1x1@85, 85, 90, 94, 97, 100, 102--These were slow but I was not swinging the bar out so that despite the poor speed, the bar was were it should have been sp I was able to make each lift. The Snatch Pulls have really helped me extend up and use my arms to keep the bar close to my body. My feet were not going out in the catch at all, but this can only improve with the flexibility I have been doing.
Power Clean and Jerk--1x2@80, 80, 90
1x1@100, 110, 110, 120--I was working on going straight down in the Jerk dip rather than letting my weight go too far forwards at the bottom of the dip. I also tried to get my front foot forwards by putting more pressure on my back foot. Cathal and Kevin really helped me in this regard in Bucharest.
Flexibility and ab work.
Monday 23 March 2009
Monday's mounting volume
I had an excellent day's training today. Harry has myself and Sami--and I think the two girls also-- on our intense competition phase. I did half an hour Power Snatches, Jerk from the rack and Back Squats. I was far more energised mentally and physically than last week and the lower intensity did me good. Sami Jerked 117 from the rack which was great considering his best Clean and Jerk is 110. This will fall very soon.
Here is what I did today:
Overhead Squats--3x5--I did not do too many sets of these. I knew I would do more flexibility later on.
Power Snatch--30 minutes--1x3@50, 50, 50, 60 1x2@70
1x1@75, 80, 85, 87, 89--This last rep was to about parallel so I went back to 80% for doubles.
4x2@73
Jerk skill with 60kg
Jerk from the rack--30 minutes--1x2@60, 80 1x1@90, 100, 110, 110, 115, 120, 125, 125, 127, 130--This last rep was my fastest and technically my best. I then went down to 100 for two doubles.
Back Squat--30 minutes--1x3@60, 60 1x2@100, 120 1x1@130, 140, 150, 160--This last rep was fine but not as quick as I would have liked so I did not go any higher.
4x2@130
Band Pull Aparts--3x20
Single arm band pulls--3x20
Scap pull ups/push ups--3x8
Barbell sit ups--3x10
I then spent half an hour using the medicine ball to release the tension in my hips and IT bands. I also used a hockey ball for ten minutes. This was very intense but it did the job. My hips felt very free afterwards. Here is a video of Sami's 117 Jerk. It shows how much more there is to come from him.
Here is what I did today:
Overhead Squats--3x5--I did not do too many sets of these. I knew I would do more flexibility later on.
Power Snatch--30 minutes--1x3@50, 50, 50, 60 1x2@70
1x1@75, 80, 85, 87, 89--This last rep was to about parallel so I went back to 80% for doubles.
4x2@73
Jerk skill with 60kg
Jerk from the rack--30 minutes--1x2@60, 80 1x1@90, 100, 110, 110, 115, 120, 125, 125, 127, 130--This last rep was my fastest and technically my best. I then went down to 100 for two doubles.
Back Squat--30 minutes--1x3@60, 60 1x2@100, 120 1x1@130, 140, 150, 160--This last rep was fine but not as quick as I would have liked so I did not go any higher.
4x2@130
Band Pull Aparts--3x20
Single arm band pulls--3x20
Scap pull ups/push ups--3x8
Barbell sit ups--3x10
I then spent half an hour using the medicine ball to release the tension in my hips and IT bands. I also used a hockey ball for ten minutes. This was very intense but it did the job. My hips felt very free afterwards. Here is a video of Sami's 117 Jerk. It shows how much more there is to come from him.
Tuesday 10 March 2009
Monday's manic session
I had a short and intense session tonight. I have finally managed to get one in an hour and a quarter and I see that as an achievement. Harry gave me the plan and I went to, as I have been very busy in work for the last week or so.
Overhead Squats--6x5
Band Pull Aparts--3x20
Scap pushups/pull ups--1x8
Drop Snatch--1x3@bar, 40, 50
Snatch Combo--1x1@70, 75, 80, 85--I was not supposed to go this high, but I was feeling great and it was a short session so I went with it. This is the most I have done with the Snatch Combo.
Drop Snatch--1x1@60, 60, 70, 80, 85, 90, 92--I missed this three times. I thought I could get it, but it was quite tiring to get it up there in the first place--I had to do an improvised Power Snatch/Back Squat-- and I was not fast or fresh enough to drop straight under. I will get it next time. The 90 I got was quick and the first time I have gotten it without a pressout.
That was it. Short and sweet and very enjoyable.
Overhead Squats--6x5
Band Pull Aparts--3x20
Scap pushups/pull ups--1x8
Drop Snatch--1x3@bar, 40, 50
Snatch Combo--1x1@70, 75, 80, 85--I was not supposed to go this high, but I was feeling great and it was a short session so I went with it. This is the most I have done with the Snatch Combo.
Drop Snatch--1x1@60, 60, 70, 80, 85, 90, 92--I missed this three times. I thought I could get it, but it was quite tiring to get it up there in the first place--I had to do an improvised Power Snatch/Back Squat-- and I was not fast or fresh enough to drop straight under. I will get it next time. The 90 I got was quick and the first time I have gotten it without a pressout.
That was it. Short and sweet and very enjoyable.
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.
Monday 9 February 2009
Monday's magic
I had a good technical session tonight where I was able to work on my weak points. Sami came back from South Africa so I was able to train with him and it was nice for a change in venue and routine. I really worked on getting a wider foot stance in the Snatch and in the Jerk I really focused on driving myself under the bar, despite the light weights. Sami worked on pulling himself under in the Snatch and generating speed in the Jerk I did the following:
Jerk skill with the bar
A very comprehensive warm up with a lot of flexibility and mobility drills.
Overhead Squats--6x3--At the bottom of the last rep in each set, Sami forced my hips down to get a better stretch at the bottom. This will really help me get a better position at the bottom.
1 Drop Snatch/ 1 Hang Snatch/ 1 Full Snatch--1x3@40, 40, 50
Hang Snatch--1x1@60, 70, 80, 85
Jerk Skill work with 60
2 Clean grip PNF's
Power Clean and Jerk--1x1@60, 70, 80, 90
Glute Ham Raise--3x3
Single Leg Extension--3x5--Did this in the glute ham machine. I will video this next time so that everyone can see it. This is excellent for the posterior chain.
Sit-Ups--3x8--Unanchored and without momentum or hip flexor involvement--This is really hard!
Flexibility
I finished with a stretch in the pool and 15 minutes in the steam room and 5 minutes in the jacuzzi to help recover from the weekend. Here is a video of some of our lifts this evening:
Jerk skill with the bar
A very comprehensive warm up with a lot of flexibility and mobility drills.
Overhead Squats--6x3--At the bottom of the last rep in each set, Sami forced my hips down to get a better stretch at the bottom. This will really help me get a better position at the bottom.
1 Drop Snatch/ 1 Hang Snatch/ 1 Full Snatch--1x3@40, 40, 50
Hang Snatch--1x1@60, 70, 80, 85
Jerk Skill work with 60
2 Clean grip PNF's
Power Clean and Jerk--1x1@60, 70, 80, 90
Glute Ham Raise--3x3
Single Leg Extension--3x5--Did this in the glute ham machine. I will video this next time so that everyone can see it. This is excellent for the posterior chain.
Sit-Ups--3x8--Unanchored and without momentum or hip flexor involvement--This is really hard!
Flexibility
I finished with a stretch in the pool and 15 minutes in the steam room and 5 minutes in the jacuzzi to help recover from the weekend. Here is a video of some of our lifts this evening:
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