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.
Showing posts with label Drop Snatch. Show all posts
Showing posts with label Drop Snatch. Show all posts
Tuesday 10 March 2009
Wednesday 18 February 2009
Wednesday's werksan scars
I had another challenging and enjoyable day's training today. My hands are starting to know all about it as are my legs, but both will be up to it, so on we go. Like yesterday, I had a skill session in the morning and a later session with heavier weights finishing with squats. Kevin is one strong boy as well. I have some good videos of some of his lifts and I will put them up with some of my own tomorrow when I get home. Here is what I did today:
Session 1
Overhead Squats--7x3--As before, I am really trying to push the boat with these and Kevin is helping to force my hips through and out.
Scap push ups/pull ups--3x8
Drop Snatch--1x3@bar, 40, 50, 60 1x1@65, 70
Power Snatch--1x1@70, 75, 80 for three singles. I was struggling for speed with these.
Jerk Dips--1x3@50, 60, 70
Jerjk Catch--1x3@70, 80
Split Jerk--1x3@80, 90
10 minutes flexibility
Hanging ab work
Session 2
Overhead Squats--6x5
Scap push ups/pull ups--3x8--My shoulders felt great after doing this for the last few days. I am pleasantly surprised at how effective these were.
Drop Snatch--1x3@bar, 40, 40, 50, 60
Snatch--1x2@70 1x1@75, 80, 90, 93, 95, 98 for four singles. I missed the second and fourth singles out front. I put what I had into them but they out of place and I am still not able to get my hips out in the heavier Snatches. I focused on finishing my pull and controlling the pull under to the locking in of the Snatch. I have also experimented with widening my grip by half an inch on either side and this feels good. Two out of four is not too bad for a weight I have never trained on before.
Jerks from the rack--1x2@60, 70 1x1@80, 90, 100, 110, 120 for four singles. These were fast, but I needed to lock out my elbows better when pushing myself under.
Back Squat--1x2@60, 80, 100 1x3@120, 140, 152--I got buried under the second rep on the 152. I was not focused enough on keeping tight and being sharp enough out of the hole in the squat. I went for it again and had the right state of mind. I nailed it and it showed the value of proper focus. A new 3 rep max in the bag with more to come.
5 minutes flexibilty
Strict sit ups--4x8
Session 1
Overhead Squats--7x3--As before, I am really trying to push the boat with these and Kevin is helping to force my hips through and out.
Scap push ups/pull ups--3x8
Drop Snatch--1x3@bar, 40, 50, 60 1x1@65, 70
Power Snatch--1x1@70, 75, 80 for three singles. I was struggling for speed with these.
Jerk Dips--1x3@50, 60, 70
Jerjk Catch--1x3@70, 80
Split Jerk--1x3@80, 90
10 minutes flexibility
Hanging ab work
Session 2
Overhead Squats--6x5
Scap push ups/pull ups--3x8--My shoulders felt great after doing this for the last few days. I am pleasantly surprised at how effective these were.
Drop Snatch--1x3@bar, 40, 40, 50, 60
Snatch--1x2@70 1x1@75, 80, 90, 93, 95, 98 for four singles. I missed the second and fourth singles out front. I put what I had into them but they out of place and I am still not able to get my hips out in the heavier Snatches. I focused on finishing my pull and controlling the pull under to the locking in of the Snatch. I have also experimented with widening my grip by half an inch on either side and this feels good. Two out of four is not too bad for a weight I have never trained on before.
Jerks from the rack--1x2@60, 70 1x1@80, 90, 100, 110, 120 for four singles. These were fast, but I needed to lock out my elbows better when pushing myself under.
Back Squat--1x2@60, 80, 100 1x3@120, 140, 152--I got buried under the second rep on the 152. I was not focused enough on keeping tight and being sharp enough out of the hole in the squat. I went for it again and had the right state of mind. I nailed it and it showed the value of proper focus. A new 3 rep max in the bag with more to come.
5 minutes flexibilty
Strict sit ups--4x8
Tuesday 17 February 2009
Tuesday's turn to train in Galway
I went across to Galway to train with Kevin D'arcy this morning and trained twice in the Galway City Gym. It was a great change of scene and it was fun training with Kevin--his best competition lifts are 125 in the Snatch and 160 in the Clean and Jerk. Harry gave me the program and it was tough as always. I really worked on stretching the hips with Kevin pushing my hips through. It was pushing on the pain barrier but they were far more flexible than before. My hips were stiff at the start of the second session, but they loosened up somewhat. They are going to have to get used to getting stretched like that and then progress again. Anyway, today I did the following:
Session 1
Overhead Squats--7x3 with lots of dynamic flexibilty
Drop Snatches--1x3@bar, 40, 50, 60
Hang Snatch--1x2@60, 70
Power Snatch--1x1@70, 75, 80 for four singles. I missed the second rep due to paralysis by analysis.
Front Squat--1x3@60, 80, 100 1x1@120 for three singles
Plank with ab vacuum--4x30 on/off
Session 2
Overhead Squats--6x3
Drop Snatch--1x3@bar, 40, 50 1x2@60
Snatch--1x2@65 1x1@70, 80, 85, 90, 92, 94, 95x4--These felt very good but my feet were not going out as you can see on the rep on the video below.
Clean grip pnf x1
Cleans--1x2@70 1x1@90, 100, 110, 120 for five singles. I missed the third and fourth rep because I let people around me distract me. I fixed it afterwards.
Back Squat--1x2@60, 80, 100, 120, 140, 147 for three doubles. These squats were way tougher than I expected them to be.
Incline sit-ups--1x12
This was a tough day's training, but it was fun. The change of scene is great, but tomorrow will be tougher. Here is the video:
Session 1
Overhead Squats--7x3 with lots of dynamic flexibilty
Drop Snatches--1x3@bar, 40, 50, 60
Hang Snatch--1x2@60, 70
Power Snatch--1x1@70, 75, 80 for four singles. I missed the second rep due to paralysis by analysis.
Front Squat--1x3@60, 80, 100 1x1@120 for three singles
Plank with ab vacuum--4x30 on/off
Session 2
Overhead Squats--6x3
Drop Snatch--1x3@bar, 40, 50 1x2@60
Snatch--1x2@65 1x1@70, 80, 85, 90, 92, 94, 95x4--These felt very good but my feet were not going out as you can see on the rep on the video below.
Clean grip pnf x1
Cleans--1x2@70 1x1@90, 100, 110, 120 for five singles. I missed the third and fourth rep because I let people around me distract me. I fixed it afterwards.
Back Squat--1x2@60, 80, 100, 120, 140, 147 for three doubles. These squats were way tougher than I expected them to be.
Incline sit-ups--1x12
This was a tough day's training, but it was fun. The change of scene is great, but tomorrow will be tougher. Here is the video:
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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