I had time to do a little power up session and I also used it to work out the stiffness and soreness from the previous day's training. Here is what I did in the first session:
10 minutes on the power plate doing muscle activation and stretching, followed by bar work and overhead squats.
Snatch--1x2@40, 40, 40, 60 1x1@70, 80, 90
Clean and Jerk--1x1@60, 60, 60, 80, 100
I left it there and although my legs were feeling pretty tired, I felt the better for the session. Here is what I did later that evening:
Snatch--1x2@50, 50, 70 1x1@80, 90, 100, 105, I then missed 107 twice. I was actually happy because I have never made the jump from 90 to 100 before and I made it in this session which is good new for my competition warm ups. Again, the 107's were just too slow, but I did not let it bother me.
Clean and Jerk--1x1@70, 70, 100, 110, 120, 130, 140--I had never made the jump from 130 to 140 before, but I was not feeling like I had much gas in the tank so I made the jump and I was happy to get it. I went through the motions to attempt 145 but I was not in the right state of mind for it.
I was pretty wrecked by this stage so Zag made the executive decision for me to abandon my squats. I was happy to go along with the call and finished off on that note. I have a light session on Thursday and on Saturday I will go up to openers. Have a look at the video below and let me know what you think:
Showing posts with label Snatch Pull. Show all posts
Showing posts with label Snatch Pull. Show all posts
Wednesday 25 November 2009
Monday 23 November 2009
Monday's mottled cleans
I had a great session tonight in the Hercs and it was really nice training with Harry, Gill, Laura and Karen again. I was not feeling quite as dandy as last week, but I ended up lifting relatively well. I actually trained on Saturday morning for around 50 minutes but it was a non-session where I Snatched up to 90 and Front Squatted 155 for a single. I was rushed and it was early which which meant that my session was a no go from the start. Today, however, was better. I had a nice warm up using the vibration plate machine which I find helpful in activating muscle, ligaments and tendons and the first set if overhead squats always feels great when I use this machine, weird as it is. Here is what I did:
Power Snatch--1x3@40 1x2@40, 60 1x1@70, 80, 90, 93, 95--The last rep was caught below parallel, but it felt fast and in the groove. I tried going back to the narrower Snatch grip that I used when I first started lifting and this felt far more comfortable and it also felt easier to lock in the back. I will experiment with this for a few days and see how it feels.
Clean doubles--1x2@60, 60, 90, 110, 120, 127, 132--This was an improvement on last weeks pb with 130 and even though my lifting was nowhere near as smooth, I still got them. Looking at the video shows me I have more extension and when I am fresher my catch should be timed better.
Front Squat--1x2@130, 140, 150 1x1@160--It took me around five seconds to get through the sticking point with the last lift, but it got there eventually. I finished my session with more flexibility using the vibration plate machine and I felt pretty good afterwards.
Have a look at the video below and let me know if you have any constructive criticism.
Power Snatch--1x3@40 1x2@40, 60 1x1@70, 80, 90, 93, 95--The last rep was caught below parallel, but it felt fast and in the groove. I tried going back to the narrower Snatch grip that I used when I first started lifting and this felt far more comfortable and it also felt easier to lock in the back. I will experiment with this for a few days and see how it feels.
Clean doubles--1x2@60, 60, 90, 110, 120, 127, 132--This was an improvement on last weeks pb with 130 and even though my lifting was nowhere near as smooth, I still got them. Looking at the video shows me I have more extension and when I am fresher my catch should be timed better.
Front Squat--1x2@130, 140, 150 1x1@160--It took me around five seconds to get through the sticking point with the last lift, but it got there eventually. I finished my session with more flexibility using the vibration plate machine and I felt pretty good afterwards.
Have a look at the video below and let me know if you have any constructive criticism.
Monday 9 November 2009
Monday's marshalling of the cumulative fatigue
I had an enjoyable day's training today and I finally got that triple in the Front Squat with 150kg which I have not gotten since early on in the Summer. Again, it was a split session and I deviated from my usual Monday workout as I am competing on Saturday. Here is what I did:
Early afternoon:
A short warm up involving bodyweight movements and pre habs.
Front Squats--2x5@60 1x3@100, 120, 130, 140, 150
15 minutes partner flexibilty with Zag focusing on the hip flexors, groin, hamstrings and internal and external hip rotators.
Evening:
Warm up followed by the counter jump movement test on the computerised mat. I got 45.5 and Zag got 48.3, with our hands on our hips.
Power Snatch--1x3@40, 50 1x2@60, 70 1x1@80, 85, 90--I was happy with these: they were fast and locked in. Perhaps I could have finished my pull a bit more, but have a look at the video below and see if you can spot anything that needs to be changed.
Power Clean and Jerk--1x1@70, 70, 90, 100, 110, 115--I left it there as I did not have too much more in the tank.
I enjoyed training today and I think I may have turned a corner on the fatigue front--assuming I look after myself over the next few days and sleep really well. I will lift up to my last warm ups on Wednesday with as little volume and as big jumps that I can make. If things do not feel hunky dory, I will nip it in the bud and save it for Saturday.
Early afternoon:
A short warm up involving bodyweight movements and pre habs.
Front Squats--2x5@60 1x3@100, 120, 130, 140, 150
15 minutes partner flexibilty with Zag focusing on the hip flexors, groin, hamstrings and internal and external hip rotators.
Evening:
Warm up followed by the counter jump movement test on the computerised mat. I got 45.5 and Zag got 48.3, with our hands on our hips.
Power Snatch--1x3@40, 50 1x2@60, 70 1x1@80, 85, 90--I was happy with these: they were fast and locked in. Perhaps I could have finished my pull a bit more, but have a look at the video below and see if you can spot anything that needs to be changed.
Power Clean and Jerk--1x1@70, 70, 90, 100, 110, 115--I left it there as I did not have too much more in the tank.
I enjoyed training today and I think I may have turned a corner on the fatigue front--assuming I look after myself over the next few days and sleep really well. I will lift up to my last warm ups on Wednesday with as little volume and as big jumps that I can make. If things do not feel hunky dory, I will nip it in the bud and save it for Saturday.
Wednesday 4 November 2009
Wednesday's waiting game
I had a late session this evening. I had a quick but thorough warm up and I went straight into:
Snatch doubles--1x2@40, 40, 40, 50, 60, 70, 80, 90--I missed the second rep twice, but then I got both for three doubles with 90. Once I finished my pull and got my back locked it was fine. I find that when I get tired, my back lock and flexibility get steadily worse and the only way I can get them ok, is to focus completely on them.
Snatch Pulls--1x2@90,90, 100, 100--These were not feeling right so I went right back down to basics with 60, 70, 80, 90, 100, 100, 100 for three doubles and these last few sets actually felt like they should feel. I focused on getting my lower back locked and curling the weight up with my back while pushing off my legs and staying over the bar. Have a look at the video below and tell what you think. My hips and shoulders come up together on the second set, but not the first.
I left it at that because it was relatively late and I was pretty wrecked. I am looking forward to freshening up for the competition in Belfast on Saturday week.
Snatch doubles--1x2@40, 40, 40, 50, 60, 70, 80, 90--I missed the second rep twice, but then I got both for three doubles with 90. Once I finished my pull and got my back locked it was fine. I find that when I get tired, my back lock and flexibility get steadily worse and the only way I can get them ok, is to focus completely on them.
Snatch Pulls--1x2@90,90, 100, 100--These were not feeling right so I went right back down to basics with 60, 70, 80, 90, 100, 100, 100 for three doubles and these last few sets actually felt like they should feel. I focused on getting my lower back locked and curling the weight up with my back while pushing off my legs and staying over the bar. Have a look at the video below and tell what you think. My hips and shoulders come up together on the second set, but not the first.
I left it at that because it was relatively late and I was pretty wrecked. I am looking forward to freshening up for the competition in Belfast on Saturday week.
Monday 2 November 2009
Monday's magnum
I was pretty tired during training today and looking back, I set my sights too high. I needed to be a little more realistic considering my training volume last week as well as maxing out on Saturday's second session. That's alright though, this is supposed to be a learning process after all. Here is what I did tonight:
A fifteen minute warm up. I was very stiff and warming up took more effort than usual.
Reverse Pulls--1x2@40, 50, 60, 70, 82 1x1@92--I did these as part of the warm up which also worked on pulling skill and back lock.
Snatch--Because I was so stiff, it was hard to get locked into position.
1x3@40, 40 1x2@60 1x1@80, 90, 95--This was awful so I went back to 90 again for a swinging miss behind and then a decent, but slow Snatch. I left it there.
Snatch Pulls--1x2@90, 100, 105, 110, 115
Cleans--1x2@60, 60, 90, 100, 110 for three doubles. These had to be ground out, but each set got a little better.
Back Squats--1x2@110, 120, 130, 140--I was all done in by then so I left it there for a quick stretch.
Have a look at the video below of some of the lifting today from Zag and I:
A fifteen minute warm up. I was very stiff and warming up took more effort than usual.
Reverse Pulls--1x2@40, 50, 60, 70, 82 1x1@92--I did these as part of the warm up which also worked on pulling skill and back lock.
Snatch--Because I was so stiff, it was hard to get locked into position.
1x3@40, 40 1x2@60 1x1@80, 90, 95--This was awful so I went back to 90 again for a swinging miss behind and then a decent, but slow Snatch. I left it there.
Snatch Pulls--1x2@90, 100, 105, 110, 115
Cleans--1x2@60, 60, 90, 100, 110 for three doubles. These had to be ground out, but each set got a little better.
Back Squats--1x2@110, 120, 130, 140--I was all done in by then so I left it there for a quick stretch.
Have a look at the video below of some of the lifting today from Zag and I:
Monday 3 August 2009
Saturday's sandy beaches in Santa Barbara
I had a very short and not so sharp 45 minute workout in Crossfit Santa Barbara. Thanks to Tyler for hooking me up and letting me train there. All that I did was Power and Squat Snatch up to 85kg for two doubles and Power Clean, Front Squat and Jerk a single with 115kg. These are approximate weights because they were in pounds, not kilograms. My traps were were a bit sore from my session in Vegas: I have never Cleaned 130 seven or eight times before. Otherwise, I am enjoying the sunshine and am currently in Monterey after visiting Carmel by the sea today. I will arrive in San Francisco on Wednesday and I will be having two sessions with Jim "I am an absolute legend" Schmitz.
Here is a video of some of the lifts from Thursday with John lifting as well as his three athletes. There are some great lifts here, so enjoy and leave any constructive criticism that will help.
Here is a video of some of the lifts from Thursday with John lifting as well as his three athletes. There are some great lifts here, so enjoy and leave any constructive criticism that will help.
Thursday 4 June 2009
Wednesday's winning long jump glory
Today's training was hard, but again, very enjoyable. For the start of the second session my legs were about to fall off, but like most things, you get on with it and you surprise yourself. Before I go any further, here is the summary of ART that Shane gave me and here is a link to his treatment centre:
Active release (ART) is a soft tissue technique used to treat injuries involving muscle, fascia, ligament and tendon structures. It is based on a simple principle whereby the structure (e.g. Biceps Muscle) is placed in a shortened position then slowly lengthened while tension is applied to the muscle. This will result in the breakup of scar tissue and any adhesions in the structure thus causing tissue
remodelling leading to a much faster recovery process.
ART is well suited for the treatment of weightlifting injuries due to the repetitive nature of the sport and chronic overuse of the muscles involved. The technique is also invaluable in injury prevention and facilities quicker rehabilitation.
Now, I have had five or six appointments with Shane, and although my hips/hip flexors still bug me, my hip flexibility and mobility is definitely improving. My right hip flexor is still bothering me although today and yesterday it was actually at the top of my right IT band. Anyway, here is what I did today:
1. Snatch Pull: Work up to 120kg for one double--I was really happy with this and there is a video of this set below. I did this exercise before the Snatch because I wanted to leave my Snatch till the second session.
2. Power Jerk: Work up to 105kg for 3 sets of 3--I only actually got one triple with this and on my second set I could only get one rep. I was empty at this stage because I did not eat properly before the session because I was busy with other stuff. This exercise kicked my ass.
45 minute break--I ate and drank a lot to make up for my idiocy.
3. Snatch: Work up to 95kg for 6 singles--I missed the second attempt due to over-analysis. My other reps were not pretty but I had to get them when I was a bit fatigued.
4. Back Squat: Work up to 150kg for 3 sets of 3--These were tough and they were my third time squatting very close to as heavy as I could. My legs were thankfully beyond feeling it.
We all finished off our session with an impromtu double long jump off, a bicep curl and a handstand pushup contest. We were pathetic in all, but they were a laugh and a fun way to end the day. Here is my 120 Snach pull double. Harry said I needed to extend more, but I was really focusing on keeping a locked back.
Active release (ART) is a soft tissue technique used to treat injuries involving muscle, fascia, ligament and tendon structures. It is based on a simple principle whereby the structure (e.g. Biceps Muscle) is placed in a shortened position then slowly lengthened while tension is applied to the muscle. This will result in the breakup of scar tissue and any adhesions in the structure thus causing tissue
remodelling leading to a much faster recovery process.
ART is well suited for the treatment of weightlifting injuries due to the repetitive nature of the sport and chronic overuse of the muscles involved. The technique is also invaluable in injury prevention and facilities quicker rehabilitation.
Now, I have had five or six appointments with Shane, and although my hips/hip flexors still bug me, my hip flexibility and mobility is definitely improving. My right hip flexor is still bothering me although today and yesterday it was actually at the top of my right IT band. Anyway, here is what I did today:
1. Snatch Pull: Work up to 120kg for one double--I was really happy with this and there is a video of this set below. I did this exercise before the Snatch because I wanted to leave my Snatch till the second session.
2. Power Jerk: Work up to 105kg for 3 sets of 3--I only actually got one triple with this and on my second set I could only get one rep. I was empty at this stage because I did not eat properly before the session because I was busy with other stuff. This exercise kicked my ass.
45 minute break--I ate and drank a lot to make up for my idiocy.
3. Snatch: Work up to 95kg for 6 singles--I missed the second attempt due to over-analysis. My other reps were not pretty but I had to get them when I was a bit fatigued.
4. Back Squat: Work up to 150kg for 3 sets of 3--These were tough and they were my third time squatting very close to as heavy as I could. My legs were thankfully beyond feeling it.
We all finished off our session with an impromtu double long jump off, a bicep curl and a handstand pushup contest. We were pathetic in all, but they were a laugh and a fun way to end the day. Here is my 120 Snach pull double. Harry said I needed to extend more, but I was really focusing on keeping a locked back.
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