I had a great workout today and I upped the ante again. My Snatch was ok as were my Cleans; I was certainly feeling stronger. I am still not feeling super sharp or fast yet, but I think this reflects the volume training. Here is what I did today:
A good warm up with slightly different stretches and pre-habs.
1. Snatch: Work up to 95kg for 4 x sets of 2--I missed the second rep of the second set, but I sorted it out in my last two sets. The second rep felt very hard, not from a speed or strength point of view, but rather how the supporting muscles and back lock was hard to double. There is a video below of my fourth double of 95. This was 2kg higher than I have done before, so I was satisfied.
2. Power & Squat Clean: Work up to 118kg for 3 sets of 2--This was 3kg more than I have done before. I did these before the Snatch Pulls so that I could keep as fresh as possible and keep them snappy. There is a video of my second set below. Please leave any comments that you may think helpful.
3. Snatch Pull: Work up to 110kg for 3 sets of 2--I was trying to get these faster than usual.
4. Back Squat: Work up to 160kg for 3 sets of 2--This is 5kg heavier than last time and I was happy with how they felt. I have gotten this double once before but only when I was completely fresh and for one set only.
Here is teh video so any constructive criticism would be more than appreciated.
Here are two videos that show how beautiful sport can be, irregardless of what form it may come in. The first is the French playing rugby as only they can--Ireland seem the be the butt of many of these sublime moments! The second needs no introduction.
Monday 15 June 2009
Sunday 14 June 2009
Saturday's stately guest article
Here is a guest article from Cathal Byrd on the benefits of the Power Jerk. His best competition lifts as a 69kg lifter are a 109kg Snatch and a 141kg Clean and Jerk. He has now decided to bow to the inevitable and become a 77kg lifter and he is growing into the weight class as we speak. Here is a link to his website and here is a link to his videos on youtube. If anyone has any thoughts or comments on the following, please leave them below.
The Power Jerk
The following is a brief discussion on the power jerk and why I feel it is such an important exercise in relation to the development of a solid split jerk.
My best result in the split jerk is 150kg at a body weight of 72kg. Compare this to 143kg in the clean and it is clear to see that the split jerk is my strongest asset. However I believe that a lot of my success in the split jerk comes not only from practicing the split jerk itself, but also from practicing the power jerk regularly. Here goes...
The power jerk involves moving a barbell from the shoulders to locked arms overhead. In more detail, the athlete dips by slightly bending the knees, then immediately reversing this motion by powerfully jumping vertically, thrusting the barbell upwards and overhead to locked arms. The feet move up due to the jumping motion, and also slightly out. The power jerk is very similar to the split jerk, the only major difference being that in the split jerk the athlete splits the feet in the catch (one in front, one behind).
Most weightlifters use the split jerk technique. The reason for this is that there is much more room for error using this technique while still successfully lifting the barbell overhead. Due to the athlete's feet being split, one in front and one behind, it is possible for the athlete to quickly dash forward or backward to save a jerk that may be a little out of place. In the power jerk, however, there is much less room for error as the feet are side by side. If the barbell is a little in front, or a little behind, more often than not the lift will be lost. It may therefore be fair to say that the athlete needs to be extra careful in relation to technique when practicing the power jerk as it relies a lot more on accuracy than the split jerk. This caution to technical detail should then in turn cross over to the split technique, making for a more solid, technically proficient split jerk.
In order to execute a successful power jerk, it is pivotal to be aware of the following:
- The dip and subsequent drive in a power jerk needs to be kept as straight as possible. Keeping the knees out during the dip and drive is an essential part of keeping this movement as strict and as straight as possible. Make sure that the barbell has a solid base on which to rest before the drive. This base will come from having a big chest and keeping proper posture in the upper and lower back. As the barbell rests on the shoulders, the angle from the elbows to the shoulders should be slightly below parallel in order to enable the athlete to use the arms to guide the bar as soon as possible.
- As the athlete drives the bar upwards, it is very important to use the arms as soon as possible in order to guide it in the correct direction. Preferably we would like the bar to end up behind the head with arms locked out. More flexibility is required to guide the barbell behind the head using the power jerk compared to the split jerk. This improved flexibility acquired from practicing the power jerk will cross over to the split jerk, developing a very solid catch position.
- In the power jerk the athlete does not drop as low to catch the barbell compared to the split jerk. There a stronger, more powerful drive is needed in the power jerk in order to get more height on the barbell. When the athlete then returns to split jerk he/she will find that the drive has become a lot stronger.
In conclusion, the power jerk will develop a very straight dip, a very strong drive and a very solid catch position overhead. The power jerk should be part of every weightlifter's training programme. For those who find the split jerk challenging, try the power jerk 2-3 times per week for a few weeks. Then return to the split jerk and see if you notice a difference...
Here is a video of Cathal Power Jerking 138kg in a session from last week.
The Power Jerk
The following is a brief discussion on the power jerk and why I feel it is such an important exercise in relation to the development of a solid split jerk.
My best result in the split jerk is 150kg at a body weight of 72kg. Compare this to 143kg in the clean and it is clear to see that the split jerk is my strongest asset. However I believe that a lot of my success in the split jerk comes not only from practicing the split jerk itself, but also from practicing the power jerk regularly. Here goes...
The power jerk involves moving a barbell from the shoulders to locked arms overhead. In more detail, the athlete dips by slightly bending the knees, then immediately reversing this motion by powerfully jumping vertically, thrusting the barbell upwards and overhead to locked arms. The feet move up due to the jumping motion, and also slightly out. The power jerk is very similar to the split jerk, the only major difference being that in the split jerk the athlete splits the feet in the catch (one in front, one behind).
Most weightlifters use the split jerk technique. The reason for this is that there is much more room for error using this technique while still successfully lifting the barbell overhead. Due to the athlete's feet being split, one in front and one behind, it is possible for the athlete to quickly dash forward or backward to save a jerk that may be a little out of place. In the power jerk, however, there is much less room for error as the feet are side by side. If the barbell is a little in front, or a little behind, more often than not the lift will be lost. It may therefore be fair to say that the athlete needs to be extra careful in relation to technique when practicing the power jerk as it relies a lot more on accuracy than the split jerk. This caution to technical detail should then in turn cross over to the split technique, making for a more solid, technically proficient split jerk.
In order to execute a successful power jerk, it is pivotal to be aware of the following:
- The dip and subsequent drive in a power jerk needs to be kept as straight as possible. Keeping the knees out during the dip and drive is an essential part of keeping this movement as strict and as straight as possible. Make sure that the barbell has a solid base on which to rest before the drive. This base will come from having a big chest and keeping proper posture in the upper and lower back. As the barbell rests on the shoulders, the angle from the elbows to the shoulders should be slightly below parallel in order to enable the athlete to use the arms to guide the bar as soon as possible.
- As the athlete drives the bar upwards, it is very important to use the arms as soon as possible in order to guide it in the correct direction. Preferably we would like the bar to end up behind the head with arms locked out. More flexibility is required to guide the barbell behind the head using the power jerk compared to the split jerk. This improved flexibility acquired from practicing the power jerk will cross over to the split jerk, developing a very solid catch position.
- In the power jerk the athlete does not drop as low to catch the barbell compared to the split jerk. There a stronger, more powerful drive is needed in the power jerk in order to get more height on the barbell. When the athlete then returns to split jerk he/she will find that the drive has become a lot stronger.
In conclusion, the power jerk will develop a very straight dip, a very strong drive and a very solid catch position overhead. The power jerk should be part of every weightlifter's training programme. For those who find the split jerk challenging, try the power jerk 2-3 times per week for a few weeks. Then return to the split jerk and see if you notice a difference...
Here is a video of Cathal Power Jerking 138kg in a session from last week.
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?
Thursday 11 June 2009
Wednesday's watershed moment
Myself and Sami spent 40 minutes warming up with bar work, partner stretching and a glute, core and hip pre-hab routine. I shall be putting these routines up on the blog over the next week or so and I will have videos of each routine also. This was the first time this week I did not feel rough and inflexible and I was starting to feel relatively normal. Here is what I did:
1. Snatch: Work up to 90 for 1 single and I missed it first attempt because I was not extending up. Paralysis by analysis. I stupidly went for 95 despite the fact that I was not lifting well and I missed it and left it at that.
2. 1 Power Clean and 3 Power Jerks: Work up to 100 for 1 set of 3
3. Back Squat: Work up to 140 for 1 sets of 2
Here is a video of an excellent scapula pre-hab routine that only lasts 2 minutes and is fantastic. I would highly recommend this for people who have any shoulder bother--I have a right shoulder that is bothering me--or even people who are looking to pre-hab and avoid any future injuries.
1. Snatch: Work up to 90 for 1 single and I missed it first attempt because I was not extending up. Paralysis by analysis. I stupidly went for 95 despite the fact that I was not lifting well and I missed it and left it at that.
2. 1 Power Clean and 3 Power Jerks: Work up to 100 for 1 set of 3
3. Back Squat: Work up to 140 for 1 sets of 2
Here is a video of an excellent scapula pre-hab routine that only lasts 2 minutes and is fantastic. I would highly recommend this for people who have any shoulder bother--I have a right shoulder that is bothering me--or even people who are looking to pre-hab and avoid any future injuries.
Tuesday 9 June 2009
Tuesday's tenderness
Here is a guest article from Kevin D'Arcy, an Irish 94kg lifter who has lifted 125/160 in competition. Feel free to agree or disagree with Kevin's points:
Functionality before load by Kevin D'Arcy
How many times have we in the strength world heard phrases like, form first, train technique strength will follow. Within weightlifting this is imperative. For high performance a weightlifter must train to have a functional body before applying load to the system. Loading a sub optimal system only results in a strong inefficient system.
The strength and conditioning world has differing schools regarding what the term function means from the guys that do pistols on wobble boards precariously balanced atop a bosu ball while juggling kettlebells to the men that won't consider an exercise worthwhile unless there is 200kg applied through the spine. I believe both ideals have relative merit to a lifter and in particular the beginner.
There tend to be three main areas of dysfunction that tend to hamper weightlifters progress, in this order:
1. Range Of Motion -one needs enough ROM to achieve the positions necessary for optimal technique in particular at lift-off, terminal extension of the pull and in the catch position. Lift off-need ROM to achieve ‘locked, spinal position. Termination of the pull-tight hip flexors result in a lifter terminally extending through spinal extension rather than by hip extension thus not only being an injury concern but also preventing maximum usage of the bodies most powerful muscle, the gluteus maximus at the top of the pull.
2. Stability-one must have adequate stability to stave off injury and allow for transference of power. Areas of interest to lifters include scapular stability to prevent shoulder injuries in overhead position and core stability to allow transference of power from legs to barbell at various stages of the movements.
3. Muscle activation sequences and motor firing patterns-if your muscles don’t work together in the most effective/efficient/optimal manner you don’t lift as much weight-quite simple! Many lifters don’t use their gluteus as effectively as they should as I outlined in Point A. This has correlation to a muscular imbalance that occurs in weightlifting known as Anterior Pelvic Tilt whereby the hip flexors are tight the abs are under trained and weak, spinal erectors have been worked to death and are tight as a…(well, we won't go into that). This results in hip extension never being fully reached and a host of glute power not being transferred--bad for your lifts? Yes!
So how do we avoid the above?
1. Stretch! Well and often!
2. Core stability- Train anti flexion and anti extension exercises respectively the no back flexion squat and the plank with alternate leg raise. Now that we have kept both schools of core training happy lets fix our scapular stability with some IYTWL combos. Happy days!!
3. Get a good coach, practice solid technique, then apply load, repeat!!
Here is what I did today. I was still very tight and grumpy today so I stretched quite a bit and did a glute, hip and core pre-hab warm up along with some partner flexibility before and after the session. This week will be a lot lighter than last week so that I can recover from last week's volume.
1. Power Snatch: Work up to 75kg for 3 x sets of 3--I widened my grip and focused on keeping my back arched with these and they felt far more comfortable this way.
2. 2 Cleans & Jerk: Work up to 110kg for 1 set of 2+1--This was fast and comfortable. I tried to keep my hands in control of the bar in the rack position and also to relax my upper body.
3. Front Squat: Work up to 125 for 1 sets of 3
Myself and Sami stretched for 15 minutes afterwards and my legs and hips feel much better now. Here are two videos that focus on the mental side of this game and they are both very interesting:
Functionality before load by Kevin D'Arcy
How many times have we in the strength world heard phrases like, form first, train technique strength will follow. Within weightlifting this is imperative. For high performance a weightlifter must train to have a functional body before applying load to the system. Loading a sub optimal system only results in a strong inefficient system.
The strength and conditioning world has differing schools regarding what the term function means from the guys that do pistols on wobble boards precariously balanced atop a bosu ball while juggling kettlebells to the men that won't consider an exercise worthwhile unless there is 200kg applied through the spine. I believe both ideals have relative merit to a lifter and in particular the beginner.
There tend to be three main areas of dysfunction that tend to hamper weightlifters progress, in this order:
1. Range Of Motion -one needs enough ROM to achieve the positions necessary for optimal technique in particular at lift-off, terminal extension of the pull and in the catch position. Lift off-need ROM to achieve ‘locked, spinal position. Termination of the pull-tight hip flexors result in a lifter terminally extending through spinal extension rather than by hip extension thus not only being an injury concern but also preventing maximum usage of the bodies most powerful muscle, the gluteus maximus at the top of the pull.
2. Stability-one must have adequate stability to stave off injury and allow for transference of power. Areas of interest to lifters include scapular stability to prevent shoulder injuries in overhead position and core stability to allow transference of power from legs to barbell at various stages of the movements.
3. Muscle activation sequences and motor firing patterns-if your muscles don’t work together in the most effective/efficient/optimal manner you don’t lift as much weight-quite simple! Many lifters don’t use their gluteus as effectively as they should as I outlined in Point A. This has correlation to a muscular imbalance that occurs in weightlifting known as Anterior Pelvic Tilt whereby the hip flexors are tight the abs are under trained and weak, spinal erectors have been worked to death and are tight as a…(well, we won't go into that). This results in hip extension never being fully reached and a host of glute power not being transferred--bad for your lifts? Yes!
So how do we avoid the above?
1. Stretch! Well and often!
2. Core stability- Train anti flexion and anti extension exercises respectively the no back flexion squat and the plank with alternate leg raise. Now that we have kept both schools of core training happy lets fix our scapular stability with some IYTWL combos. Happy days!!
3. Get a good coach, practice solid technique, then apply load, repeat!!
Here is what I did today. I was still very tight and grumpy today so I stretched quite a bit and did a glute, hip and core pre-hab warm up along with some partner flexibility before and after the session. This week will be a lot lighter than last week so that I can recover from last week's volume.
1. Power Snatch: Work up to 75kg for 3 x sets of 3--I widened my grip and focused on keeping my back arched with these and they felt far more comfortable this way.
2. 2 Cleans & Jerk: Work up to 110kg for 1 set of 2+1--This was fast and comfortable. I tried to keep my hands in control of the bar in the rack position and also to relax my upper body.
3. Front Squat: Work up to 125 for 1 sets of 3
Myself and Sami stretched for 15 minutes afterwards and my legs and hips feel much better now. Here are two videos that focus on the mental side of this game and they are both very interesting:
Monday 8 June 2009
Monday's meeting of the bar
Today was a light day and I needed it. Active recovery is the name of the game and tomorrow's session will be along a similar vein.
Today I worked on something that Wayne Healy has mentioned on a number of occasions and I feel this may result in an epiphany-like change of perception and physical sensation. He was making the point that I was not finishing the pull on any of my lifts that he saw. I thought that I should Snacth the bar to the same height whether I was Snatching 60kg or 100kg kg's plus. This meant that with the lighter weights I was pulling way too short in order to make sure the bar did not go to Power Snatch height. This tendency has formed a nasty little habit that I was working on breaking today. I need to get used to finishing my pull with full speed and with the lighter weights simply ride the bar down, rather than pulling up sort to work on my catch. I am also doing this with my Cleans, but I figure once I fix it with the Snatch it should transfer easily enough over to the Cleans. Here is what I did today:
1. Snatch: Work up to 78kg for 4 x sets of 2--These were very light so I focused on finishing the pull properly and they got better each set.
2. Snatch Pull: Work up to 100kg for 2 sets of 2--Again, very light but I worked on keeping the arms straight and getting more of a pop at the top of the pull.
3. Power & Squat Clean: Work up to 100 for 1 set of 2
4. Back Squat: Work up to 140 for 1 sets of 2
That was it for today. My joints and muscles were quite stiff so I am off for a stretch and a swim in a while. I need to loosen out my hips, legs and back. Tomorrow there will be a guest article from Kevin D'Arcy and it is particularly interesting for beginning and intermediate lifters. I will leave you with two videos. The first shows the Spanish 75kg lifter Lidia ValentÃn. She had fantastic technique and she weighs 20 kilos less than me but Snatches more. Harry has his work cut out.
This video requires volume because it is very funny. Two Australian comedians commentate on the 62kg class from the 2000 games in Sydney.
Today I worked on something that Wayne Healy has mentioned on a number of occasions and I feel this may result in an epiphany-like change of perception and physical sensation. He was making the point that I was not finishing the pull on any of my lifts that he saw. I thought that I should Snacth the bar to the same height whether I was Snatching 60kg or 100kg kg's plus. This meant that with the lighter weights I was pulling way too short in order to make sure the bar did not go to Power Snatch height. This tendency has formed a nasty little habit that I was working on breaking today. I need to get used to finishing my pull with full speed and with the lighter weights simply ride the bar down, rather than pulling up sort to work on my catch. I am also doing this with my Cleans, but I figure once I fix it with the Snatch it should transfer easily enough over to the Cleans. Here is what I did today:
1. Snatch: Work up to 78kg for 4 x sets of 2--These were very light so I focused on finishing the pull properly and they got better each set.
2. Snatch Pull: Work up to 100kg for 2 sets of 2--Again, very light but I worked on keeping the arms straight and getting more of a pop at the top of the pull.
3. Power & Squat Clean: Work up to 100 for 1 set of 2
4. Back Squat: Work up to 140 for 1 sets of 2
That was it for today. My joints and muscles were quite stiff so I am off for a stretch and a swim in a while. I need to loosen out my hips, legs and back. Tomorrow there will be a guest article from Kevin D'Arcy and it is particularly interesting for beginning and intermediate lifters. I will leave you with two videos. The first shows the Spanish 75kg lifter Lidia ValentÃn. She had fantastic technique and she weighs 20 kilos less than me but Snatches more. Harry has his work cut out.
This video requires volume because it is very funny. Two Australian comedians commentate on the 62kg class from the 2000 games in Sydney.
Friday's fall guy
It was difficult to get going for the first session on the Friday morning. All major muscle groups were shouting at me and we were training earlier than the previous days. I took my time warming up and it was a mercy that at this stage of the week, my joints and muscles were easily warmed up and ready to go. They had a adapted so that there was not as long a warm up needed. I began with some bar work and glute activation work.
1. Snatch: Work up to 93 for 4 sets of 2--These were very rough and I just had to get them done. For some reason I was cutting my pull short.
2. Power Clean: Work up to 110kg for 3 x sets of 3--These were tiring but each set got better because I got a snappier second pull and therefore faster elbows. There was an extra 10kg than when I did these the last time.
1 hour break
3. Clean Pulls: Work up to 140kg for 4 sets of 2--I was working on keeping my back locked on these. Next time I do them I need to focus on initiating my pull at the top of the movement. This was also 5kg heavier than last time.
4. Back Squats: Work up to 150kg for 3 x sets of 5 reps--These were very tough and my last rep on my last set was gruesome, but succuessful. There is a video below of my second set. Considering I was only doing doubles of these on Monday, I was delighted with getting the three sets of five. I had only ever tripled 150 before.
By the end of Friday's training I was more fatigued than I have ever been from weightlifting. The hour break between sessions meant that I could pile on more weight. I was weighing in heavier by the end of the week also. It will be intersting to see how the body reacts to this week's ten session in five days for training tomorrow and over the next week. Here is a video of my 150 Back Squats and the second video is pure gold, so make sure your audio is working.
1. Snatch: Work up to 93 for 4 sets of 2--These were very rough and I just had to get them done. For some reason I was cutting my pull short.
2. Power Clean: Work up to 110kg for 3 x sets of 3--These were tiring but each set got better because I got a snappier second pull and therefore faster elbows. There was an extra 10kg than when I did these the last time.
1 hour break
3. Clean Pulls: Work up to 140kg for 4 sets of 2--I was working on keeping my back locked on these. Next time I do them I need to focus on initiating my pull at the top of the movement. This was also 5kg heavier than last time.
4. Back Squats: Work up to 150kg for 3 x sets of 5 reps--These were very tough and my last rep on my last set was gruesome, but succuessful. There is a video below of my second set. Considering I was only doing doubles of these on Monday, I was delighted with getting the three sets of five. I had only ever tripled 150 before.
By the end of Friday's training I was more fatigued than I have ever been from weightlifting. The hour break between sessions meant that I could pile on more weight. I was weighing in heavier by the end of the week also. It will be intersting to see how the body reacts to this week's ten session in five days for training tomorrow and over the next week. Here is a video of my 150 Back Squats and the second video is pure gold, so make sure your audio is working.
Saturday 6 June 2009
Thursday's tonnage
I woke up on Thursday morning and everywhere was sore. Right now, my legs feel like I could peel them off and throw them away, but that is for tomorrow's post. As usual, it was four main movements and squat to maximum. Here is what I did:
A 15 minute warm up with bar work, glute and core activation pre-hab and partner stretches.
1. Power + Squat Snatch: Work up to 85kg for 4 x sets of 2--My Snatch was not in the groove and although I got these ok, it was frustrating. I know fatigue hits the fine motor skills first, but it is still annoying. This was still 3kg better than last time though.
2. Snatch Pull: Work up to 110kg for 3 x sets of 2--These were great and fast. I am getting better at this exercise.
1 hour break
3. Cleans: Work up to 128kg for 3 x sets of 2--There is a video of my second set below. This was a 15kg jump from last time and I was happy with them. I focused on speed and an upright trunk in the catch.
4. Front Squat: Work up to 150kg for 3 x 2--These were very tiring, but I was really happy to get them. I had gotten a double of 150 twice before but that was when I was fresh and it was only one set.
5. Press: Work up to one set of five reps of 70 and two sets of 5 with 75kg. This was better than I have ever done before also, and I had the eyes glazed over look and feel about me in between sets.
A great day's lifting that was followed by a 15 minute swim in the sea at the 40 foot in Sandycove and believe it or not, I had to play a full game of tag rugby half an hour after the swim with my shorts still wet. Not the ideal cooldown, but at leat I did not pull a muscle. The numbers keep going up despite the fact that we are training harder than we ever have before. Myself and Sami were squatting to max everyday and they still go up as do our other numbers. Wayne Healy helped us out in our first session nd he said this was our nervous system really kicking into gear. Thank god for that because it is Friday night and my legs feel like they have been trampled by an enraged group of rioting prisoners after today's two sessions that were the hardest so far. Very satisfied the week is over and I really enjoyed it, but I will write about it tomorrow.
A 15 minute warm up with bar work, glute and core activation pre-hab and partner stretches.
1. Power + Squat Snatch: Work up to 85kg for 4 x sets of 2--My Snatch was not in the groove and although I got these ok, it was frustrating. I know fatigue hits the fine motor skills first, but it is still annoying. This was still 3kg better than last time though.
2. Snatch Pull: Work up to 110kg for 3 x sets of 2--These were great and fast. I am getting better at this exercise.
1 hour break
3. Cleans: Work up to 128kg for 3 x sets of 2--There is a video of my second set below. This was a 15kg jump from last time and I was happy with them. I focused on speed and an upright trunk in the catch.
4. Front Squat: Work up to 150kg for 3 x 2--These were very tiring, but I was really happy to get them. I had gotten a double of 150 twice before but that was when I was fresh and it was only one set.
5. Press: Work up to one set of five reps of 70 and two sets of 5 with 75kg. This was better than I have ever done before also, and I had the eyes glazed over look and feel about me in between sets.
A great day's lifting that was followed by a 15 minute swim in the sea at the 40 foot in Sandycove and believe it or not, I had to play a full game of tag rugby half an hour after the swim with my shorts still wet. Not the ideal cooldown, but at leat I did not pull a muscle. The numbers keep going up despite the fact that we are training harder than we ever have before. Myself and Sami were squatting to max everyday and they still go up as do our other numbers. Wayne Healy helped us out in our first session nd he said this was our nervous system really kicking into gear. Thank god for that because it is Friday night and my legs feel like they have been trampled by an enraged group of rioting prisoners after today's two sessions that were the hardest so far. Very satisfied the week is over and I really enjoyed it, but I will write about it tomorrow.
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.
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.
Monday's monster quad breaker session
I had a great session with Sami, Cathal, Gillian, two Crossfit lads and Roy showed up for the second session.
1. Snatch: Work up to 90kg for 4 x sets of 2--I missed the second rep of the second set because of being a space cadet. I sorted out the paralysis by analysis.
2. Snatch Pull: Work up to 115kg for 1 set of 2--The first rep felt great and I rushed the second rep. I was really happy with how the weight felt. It was 5kg heavier than I have done before.
45 minute break
3. Power & Squat Clean: Work up to 115kg for 3 sets of 2--These got better each set and the back is gradually getting more locked also. This was 10kg more than the last time I did this work out.
4. Back Squat: Work up to 155 for 3 sets of 2--I missed the last rep on the last set. My legs were empty at this stage and my quads had nothing left in them.
It was great having everyone together for the session. It got everyone competitive and the different atmosphere was a real plus. Here is a video that may make you smile.
1. Snatch: Work up to 90kg for 4 x sets of 2--I missed the second rep of the second set because of being a space cadet. I sorted out the paralysis by analysis.
2. Snatch Pull: Work up to 115kg for 1 set of 2--The first rep felt great and I rushed the second rep. I was really happy with how the weight felt. It was 5kg heavier than I have done before.
45 minute break
3. Power & Squat Clean: Work up to 115kg for 3 sets of 2--These got better each set and the back is gradually getting more locked also. This was 10kg more than the last time I did this work out.
4. Back Squat: Work up to 155 for 3 sets of 2--I missed the last rep on the last set. My legs were empty at this stage and my quads had nothing left in them.
It was great having everyone together for the session. It got everyone competitive and the different atmosphere was a real plus. Here is a video that may make you smile.
Saturday 30 May 2009
Saturday's slight Lions' anti-climax
I was not training today as I am getting ready for next week's training camp and work is also very busy. I was really looking forward to watching the Lions but today's game shows just how difficult their task will be to overcome the Springboks. It will be fascinating to watch them hopefully win the series. Logic thankfully does not dominate sport.
Here are a few videos of some lifters whose techniques are very different. Plamen Boev's Clean and Jerk is great and stylistically is very different to Huster's in the post below. His technique relies on quicker speed under the bar and is very similar to Zanev's, who was the famous 77kg Olympic and world champion.
Here is a my video from a side on perspective and you can really see how he has a short dip and drives himself under the bar.
Here are a few videos of some lifters whose techniques are very different. Plamen Boev's Clean and Jerk is great and stylistically is very different to Huster's in the post below. His technique relies on quicker speed under the bar and is very similar to Zanev's, who was the famous 77kg Olympic and world champion.
Here is a my video from a side on perspective and you can really see how he has a short dip and drives himself under the bar.
Thursday 28 May 2009
Thursday's tapering treasure
I had a fun session tonight. I played a game of tag rugby this evening beforehand and it is great to see my speed is the same as when I was playing rugby, even though I very rarely sprint now. I actually feel far more powerful coming out of a side step or accelerating through a gap or suddenly changing my angle of running. My speed off the mark feels like it has more power than actual timed speed. Weightlifting and the flexibility associated with it has really helped in this regard. The sprint endurance is not what it was but it is still far better than the random punters that play tag, so the volume training is obviously good in that regard also. Particularly the five reps squats, the triples in the Power Snatch, Power Jerk and the two Cleans and one Jerk. They get the lungs and the nervous system more than the actual muscle groups I find.
In tonight's session, I Snatched up to 80kg for four doubles and then Clean and Jerked up to 110 for a single. I really focused on a quick second pull with the shrug getting me under the bar quicker. With the Jerk I really worked on speed and getting through the window with the Jerk. I Front Squatted up to 120 for three doubles and did a small bit of flexibility and left it at that. I was really happy with tonight's session. Sami and Hugh lifted very well although they kept it light also. I am looking forward to next week's training camp where we will be training twice a day from the Monday to Friday. If anyone is around to train that has not heard about it, leave a comment.
Here is a video of Marc Huster. He has great technique in the Jerk and you have to love his celebrations. He knew he had lost to Dimas in the total, but he broke the Clean and Jerk world record anyway. What a hero. I can learn a lot from his focus and his never say die attitude.
Because I played rugby for so many years and I mentioned it this evening, here is a video of one of my favourite wingers ever. He was a genetic freak that hated to train. He was lazy and a poor team player. But he was an outrageous runner with the ball in hand and whenever I watched him play, he makes the game look simple and beautiful. These are all international class athletes or thereabouts he is playing against, but it looks like he is playing against a bunch of slow fifteen year olds. Here are some highlights:
In tonight's session, I Snatched up to 80kg for four doubles and then Clean and Jerked up to 110 for a single. I really focused on a quick second pull with the shrug getting me under the bar quicker. With the Jerk I really worked on speed and getting through the window with the Jerk. I Front Squatted up to 120 for three doubles and did a small bit of flexibility and left it at that. I was really happy with tonight's session. Sami and Hugh lifted very well although they kept it light also. I am looking forward to next week's training camp where we will be training twice a day from the Monday to Friday. If anyone is around to train that has not heard about it, leave a comment.
Here is a video of Marc Huster. He has great technique in the Jerk and you have to love his celebrations. He knew he had lost to Dimas in the total, but he broke the Clean and Jerk world record anyway. What a hero. I can learn a lot from his focus and his never say die attitude.
Because I played rugby for so many years and I mentioned it this evening, here is a video of one of my favourite wingers ever. He was a genetic freak that hated to train. He was lazy and a poor team player. But he was an outrageous runner with the ball in hand and whenever I watched him play, he makes the game look simple and beautiful. These are all international class athletes or thereabouts he is playing against, but it looks like he is playing against a bunch of slow fifteen year olds. Here are some highlights:
Monday 25 May 2009
Monday's mid-afternoon double session.
I had a great session today. Because I had a bit more time, I split it in two and felt a bit fresher as a result. Here was the plan for today:
1. Snatch: Work up to 91kg for 4 sets of 2--These were much better than last week and I was happy with them. When I finished the pull they were in a better position. The fourth set was really tough and I did not miss any which is progess from last time.
2. Power Clean: Work up to 100kg for 3 x sets of 3--These were fine. I focused on the speed of my extension and they were tiring, but high and fast. A light weight but that third rep is the one that Ron Burgundy would describe as the "deep burn".
3. Clean Pulls: Work up to 135kg for 3 sets of 2--These were not great today. I was not maintaining my upper back arch and they did not feel as smooth as before.
4. Back Squats: Work up to 140kg for 3 x sets of 5 reps--The weight was fine again, but the five reps are tiring. Gods knows what the 10 rep maxes Pete is doing are like...
5. Weighted Plank: 3 x 60 second holds
The weights in each exercise increased and the only exercise that did not feel great were the Clean Pulls, so I was happy with how the session went. It was supposed to be a lightish session but because I only got four sessions in last week I decided to finish off the program. For the final two sessions this week I will pick two of the sessions and simply do them lighter.
Here are two videos of Tommy Kono, the legendary American lifter, giving a presentation on the Snatch. Like most great things, it is a simple, but deceptively so. I think one can gain a lot from watching it more than once as there are a few great tips that you only fully understand the second time through. Here they are:
1. Snatch: Work up to 91kg for 4 sets of 2--These were much better than last week and I was happy with them. When I finished the pull they were in a better position. The fourth set was really tough and I did not miss any which is progess from last time.
2. Power Clean: Work up to 100kg for 3 x sets of 3--These were fine. I focused on the speed of my extension and they were tiring, but high and fast. A light weight but that third rep is the one that Ron Burgundy would describe as the "deep burn".
3. Clean Pulls: Work up to 135kg for 3 sets of 2--These were not great today. I was not maintaining my upper back arch and they did not feel as smooth as before.
4. Back Squats: Work up to 140kg for 3 x sets of 5 reps--The weight was fine again, but the five reps are tiring. Gods knows what the 10 rep maxes Pete is doing are like...
5. Weighted Plank: 3 x 60 second holds
The weights in each exercise increased and the only exercise that did not feel great were the Clean Pulls, so I was happy with how the session went. It was supposed to be a lightish session but because I only got four sessions in last week I decided to finish off the program. For the final two sessions this week I will pick two of the sessions and simply do them lighter.
Here are two videos of Tommy Kono, the legendary American lifter, giving a presentation on the Snatch. Like most great things, it is a simple, but deceptively so. I think one can gain a lot from watching it more than once as there are a few great tips that you only fully understand the second time through. Here they are:
Saturday 23 May 2009
Saturday's slog
Today was one of those sessions you have to just get through. I had an ART session this morning down in Port Lois and I got back into town for around 1 or so. I made sure I ate well beforehand and it took two and a bit hours to get through. Here is what I did:
Regular warm up with Clean and Jerks up to 70 and Snatch Pulls up to 60 with some bar work and dynamic flexibility.
1 Power Snatch+1 Squat Snatch--1x2@60, 60, 70, 85, 80, 82 for four doubles. I focused on getting full extension in these. They were tough because I am about as fresh as a crusty two day old Supervalue jam doughnut.
Snatch Pulls--1x2@90, 95, 100, 105, 110 for four doubles. My back was not as locked as normal, but these were ok.
Cleans--1x2@80, 80, 90, 100, 113 for four doubles. I missed the second clean in the first set due to a brief episode of flacid phallus syndrome. These got better because I got a better back lock and my feet went out.
Front Squat--1x3@60, 90, 110, 125, 138 for three sets--I got the first triple, but on the second set I only got a double in the second set because I was lazy at the bottom of the squat and did not get the bounce. The third set was the hardest, but the best quality.
Press--3x5@70--I got all three sets this time and next time I will add a fourth set.
I had a short stretch afterwards. I was wrecked after this session, but these are the tough ones that count I suppose. Because of work I was only able to train four times this week, instead of the planned five sessions. Next week is only three sessions and is a bit of a taper week with the June training camp coming up the following week. Here is a video of Chigishev and Klokov training and there are some fantastic lifts here.
Regular warm up with Clean and Jerks up to 70 and Snatch Pulls up to 60 with some bar work and dynamic flexibility.
1 Power Snatch+1 Squat Snatch--1x2@60, 60, 70, 85, 80, 82 for four doubles. I focused on getting full extension in these. They were tough because I am about as fresh as a crusty two day old Supervalue jam doughnut.
Snatch Pulls--1x2@90, 95, 100, 105, 110 for four doubles. My back was not as locked as normal, but these were ok.
Cleans--1x2@80, 80, 90, 100, 113 for four doubles. I missed the second clean in the first set due to a brief episode of flacid phallus syndrome. These got better because I got a better back lock and my feet went out.
Front Squat--1x3@60, 90, 110, 125, 138 for three sets--I got the first triple, but on the second set I only got a double in the second set because I was lazy at the bottom of the squat and did not get the bounce. The third set was the hardest, but the best quality.
Press--3x5@70--I got all three sets this time and next time I will add a fourth set.
I had a short stretch afterwards. I was wrecked after this session, but these are the tough ones that count I suppose. Because of work I was only able to train four times this week, instead of the planned five sessions. Next week is only three sessions and is a bit of a taper week with the June training camp coming up the following week. Here is a video of Chigishev and Klokov training and there are some fantastic lifts here.
Thursday 21 May 2009
Wednesday's wrecked feeling
Today's session was a tough one. I enjoyed it but it was hard to get through. I was up for the session and looking forward to it, but the finish was not there. Here is what I did today:
1. Snatch--I did a few singes up to 90 and then I went for 96, missed it badly. Then 95 which I missed badly and then 90, with the same result. It was not happening today at all so I left it at this point.
2. Snatch Pull: Work up to 100kg for 4 doubles--These got better as each set progressed.
3. Power Jerk: Work up to 97kg for 3 sets of 3--The weight was fine, but I am still getting used to this exercise. On every set the third rep was the best. This does not say a lot about my concentration.
4. Back Squat: Work up to 140kg for 3 sets of 3--This was hard only because I was knackered. The ten seconds before each set was the toughest bit.
That was it. Unglamorous and warts and all. I was wrecked by the end and had nothing left to squander. Let's hope tomorrow's session has more to offer.
1. Snatch--I did a few singes up to 90 and then I went for 96, missed it badly. Then 95 which I missed badly and then 90, with the same result. It was not happening today at all so I left it at this point.
2. Snatch Pull: Work up to 100kg for 4 doubles--These got better as each set progressed.
3. Power Jerk: Work up to 97kg for 3 sets of 3--The weight was fine, but I am still getting used to this exercise. On every set the third rep was the best. This does not say a lot about my concentration.
4. Back Squat: Work up to 140kg for 3 sets of 3--This was hard only because I was knackered. The ten seconds before each set was the toughest bit.
That was it. Unglamorous and warts and all. I was wrecked by the end and had nothing left to squander. Let's hope tomorrow's session has more to offer.
Tuesday 19 May 2009
Tuesday's time efficient training
I had a great session today and it was wrapped up in an hour and forty five minutes. I warmed up with light Clean and Jerks up to 90 and Snatch Pulls up to 90 with stretching in between sets. This set the tone for the session and I did the following:
1. Power Snatch: Work up to 80kg for 3 x sets of 3--These were tough, but I got them all with pretty good quality too.
2. Clean & Jerk: Work up to 113kg for 3 x sets of 2+1--These were tiring, and I worked on gtting my feet out in the clean which allowed my hips to come through. The Jerks were all solid and I was getting under them well.
3. Front Squat: Work up to 135kg for 3 sets of 3
4. Jerk Supports: Work up to 150kg for 2 x sets of 3
5. Push Press: Work up to 2 sets of 80kg for 3 x reps--I am still getting the hang of these but they were better than last week.
I had to rush off because I was busy. Here is a link to Pete Stewart's training blog and a video of his Clean PR of 161kg. He is one strong guy and he is training hard, so I hope he continues to get PR's.
1. Power Snatch: Work up to 80kg for 3 x sets of 3--These were tough, but I got them all with pretty good quality too.
2. Clean & Jerk: Work up to 113kg for 3 x sets of 2+1--These were tiring, and I worked on gtting my feet out in the clean which allowed my hips to come through. The Jerks were all solid and I was getting under them well.
3. Front Squat: Work up to 135kg for 3 sets of 3
4. Jerk Supports: Work up to 150kg for 2 x sets of 3
5. Push Press: Work up to 2 sets of 80kg for 3 x reps--I am still getting the hang of these but they were better than last week.
I had to rush off because I was busy. Here is a link to Pete Stewart's training blog and a video of his Clean PR of 161kg. He is one strong guy and he is training hard, so I hope he continues to get PR's.
Monday 18 May 2009
Monday's maudlin lesson
Training today was humbling, which is a good thing; if weightlifting is teaching me anything, it is that ego is the enemy. There is ambition, and there is ego. There is what you think you should be doing, and there is what you are doing. Weights that are normally quite light, were quite heavy today and I had to like or lump it. So I liked it. Here is what I did:
1. Snatch: Work up to 91kg for 3 x sets of 2--This is where the ego bit me in the posterior. My Snatch was not firing on all cylinders and I knew it. I got all the reps bar the second rep in the second set, but they were not pretty as I was not extending properly and they were slightly in front. At least I got them though, ugly as they were.
2. Snatch Pull: Work up to 110kg for 3 sets of 2--These felt brilliant. I have never lifted 110kg in the Snatch position before and I feel stronger and more locked into this exercise every time I perform it. The weight did not feel heavy either. There is a video of my first set below.
3. Power & Squat Clean: Work up to 105kg for 3 sets of 2--Again, a light weight that felt very heavy due to the volume. Humbling to say the least. These got better as they went on and there is a video of the second set below. I focused on keeping a locked back and finishing my extending up, which is what I was not doing with the Snatch.
4. Back Squat: Work up to 140kg for 4 sets of 2--I was pretty fatigued by then and I had to rely on the discipline to get through these. Again, a case of a light weight feeling heavy. The squats got cleaner each set as I became more focused.
Here is a video of my 110 Snatch Pulls, my 105 Power Clean/Squat Clean double and an easy 55kg Clean and Jerk by Gillian who is competing in the women's competition in Austria next weekend. She is looking sharp and ready so I am looking forward to hearing the sound of tumbling records.
1. Snatch: Work up to 91kg for 3 x sets of 2--This is where the ego bit me in the posterior. My Snatch was not firing on all cylinders and I knew it. I got all the reps bar the second rep in the second set, but they were not pretty as I was not extending properly and they were slightly in front. At least I got them though, ugly as they were.
2. Snatch Pull: Work up to 110kg for 3 sets of 2--These felt brilliant. I have never lifted 110kg in the Snatch position before and I feel stronger and more locked into this exercise every time I perform it. The weight did not feel heavy either. There is a video of my first set below.
3. Power & Squat Clean: Work up to 105kg for 3 sets of 2--Again, a light weight that felt very heavy due to the volume. Humbling to say the least. These got better as they went on and there is a video of the second set below. I focused on keeping a locked back and finishing my extending up, which is what I was not doing with the Snatch.
4. Back Squat: Work up to 140kg for 4 sets of 2--I was pretty fatigued by then and I had to rely on the discipline to get through these. Again, a case of a light weight feeling heavy. The squats got cleaner each set as I became more focused.
Here is a video of my 110 Snatch Pulls, my 105 Power Clean/Squat Clean double and an easy 55kg Clean and Jerk by Gillian who is competing in the women's competition in Austria next weekend. She is looking sharp and ready so I am looking forward to hearing the sound of tumbling records.
Saturday 16 May 2009
Saturday's stampede
I had a good day's training today. A good sleep combined with a spot of cafeine can do wonders for the body and soul. Here was the plan for today:
Snatch: I worked up to four doubles with 89kg. I missed the second rep on the third set due to a brain hiccup and my final set was my best. The Snatch doubles are not as physically draining as some of the other execises, but it just as hard to be successful with the reps because so much more concentration is required.
Power Cleans--It was triples for this exercise. I wored up to 96kg for three triples. The weight was light but it is only the third rep that is tiring. My reps got better towards the end because I focused on getting a whip-like extension rather than thinking about finishing the pull which caused me to overpull and have a slow catch.
Clean Pulls--I worked up to three doubles of 130 on this. My last set was the best because I had my back locked but concentrated on locking my lower abs which in turn improved my back lock and positioning. If I focus on locking my lower abs and back, the movement feels more powerful.
Back Squat--I have never done 5 reps on this before and it just felt wrong. Harry had to help me keep count because I kept losing it after three reps. Have you seen my baseball? I worked up to three sets of five reps of 130. The weight was fine, but I was not used to the amount of reps.
All in all an enjoyable session that went far better than last night's. I will leave the post with two videos. The first is an excellent example of how the Clean and Jerk can be a thing of beauty. The second is priceless comedy.
Snatch: I worked up to four doubles with 89kg. I missed the second rep on the third set due to a brain hiccup and my final set was my best. The Snatch doubles are not as physically draining as some of the other execises, but it just as hard to be successful with the reps because so much more concentration is required.
Power Cleans--It was triples for this exercise. I wored up to 96kg for three triples. The weight was light but it is only the third rep that is tiring. My reps got better towards the end because I focused on getting a whip-like extension rather than thinking about finishing the pull which caused me to overpull and have a slow catch.
Clean Pulls--I worked up to three doubles of 130 on this. My last set was the best because I had my back locked but concentrated on locking my lower abs which in turn improved my back lock and positioning. If I focus on locking my lower abs and back, the movement feels more powerful.
Back Squat--I have never done 5 reps on this before and it just felt wrong. Harry had to help me keep count because I kept losing it after three reps. Have you seen my baseball? I worked up to three sets of five reps of 130. The weight was fine, but I was not used to the amount of reps.
All in all an enjoyable session that went far better than last night's. I will leave the post with two videos. The first is an excellent example of how the Clean and Jerk can be a thing of beauty. The second is priceless comedy.
Friday 15 May 2009
Friday's fetid Snatches
I was tired for today's session but I ground it out and it ended nicely. I left the gym far happier than when I went in, which is always nice. It will take me a while to get used to this whole volume thing again, so I just have to keep going. I am enjoying the process though, and I can feel my technique improving. Here was my day's session:
1. Power + Squat Snatch: Worked up to 80kg for 3 x sets of 2. For some reason my Snatch felt completely out of groove today so I stopped short. I was getting each attempt but they did not feel like they did yesterday in any shape or form. I am sure this is just a spot of fatigue speaking, so I focused on the other exercises in instead.
2. Snatch Pull: Work up to 105kg for 4 x sets of 2--These felt great again. I focused more on keeping my back locked and getting that short fast shrug up at the top.
3. Cleans: Work up to 110 for 4 x sets of 2--These got better each set. Again, we did not go heavier because it was not in me this evening. I focused on keeping my back locked and finishing my extension despite the light weight. I got my feet out also and this is starting to improve. Hopefully this can transfer to the Snatch also.
4. Front Squat: Work up to 130kg for 3 x 3--These got better each set as I used the bounce and kept everything tighter.
5. Press: Work up to 3 sets of 5 reps of 70kg--I missed the last rep on the third set, but otherwise they were pretty solid.
6. 5 minutes flexibility
This ended up being a good session in spite of the conditions and I enjoyed it in the end. After half an hour there was a danger of it all going down the pan. I had to go outside for some fresh air for a minute and move on to a new exercise. It all went far better after that. Maybe Harry is my life coach now...
Speaking of inspiration, here is a great TED talk that I enjoyed immensely. A random topic at first, but as I am finding out, everything can relate back to weightlifting in some way or another. Maybe.
1. Power + Squat Snatch: Worked up to 80kg for 3 x sets of 2. For some reason my Snatch felt completely out of groove today so I stopped short. I was getting each attempt but they did not feel like they did yesterday in any shape or form. I am sure this is just a spot of fatigue speaking, so I focused on the other exercises in instead.
2. Snatch Pull: Work up to 105kg for 4 x sets of 2--These felt great again. I focused more on keeping my back locked and getting that short fast shrug up at the top.
3. Cleans: Work up to 110 for 4 x sets of 2--These got better each set. Again, we did not go heavier because it was not in me this evening. I focused on keeping my back locked and finishing my extension despite the light weight. I got my feet out also and this is starting to improve. Hopefully this can transfer to the Snatch also.
4. Front Squat: Work up to 130kg for 3 x 3--These got better each set as I used the bounce and kept everything tighter.
5. Press: Work up to 3 sets of 5 reps of 70kg--I missed the last rep on the third set, but otherwise they were pretty solid.
6. 5 minutes flexibility
This ended up being a good session in spite of the conditions and I enjoyed it in the end. After half an hour there was a danger of it all going down the pan. I had to go outside for some fresh air for a minute and move on to a new exercise. It all went far better after that. Maybe Harry is my life coach now...
Speaking of inspiration, here is a great TED talk that I enjoyed immensely. A random topic at first, but as I am finding out, everything can relate back to weightlifting in some way or another. Maybe.
Thursday 14 May 2009
Thursday's triple treats
I had another enjoyable session this evening and I may have had an epiphany which I shall relate at a later stage in the post.
Harry's volume master plan day 3:
I had a 15 minute flexiblity and bar work warm up with some light Snatches to boot.
1. Snatch: Work up to 85-90% for 4 singles--I did 4 singles at 96. They were all clean and smooth. I focused on staying over the bar and finishing my pull along with keeping my trunk locked throughout the pull and the catch. There is a video below of my second rep. My feet stop going out at a certain point but it is improving as is my flexibility.
2. Snatch Pull: Work up to 90-100% (of best snatch) for 4 doubles. I worked up to doubles of 108 and they feel better each time I do the movement because I am getting a better starting position. My epiphany was a result of a comment from Sami. I was not finishing my pull by shrugging up at all, but by shrugging back a bit. When I practiced the motion of shrugging UP at the top of my pull, it changed the way the bar went up completely. I did not have to pull up with my arms to stop the swing. By shrugging up a small bit, the bar went up naturally. If I can get the timing for this movement and make it smooth rather than contrived, this allied to staying over the bar and extending UP will help get rid of the swing in my Snatch. If you have an opinion or experience in this idea, please comment on it so I can learn if this possible epiphany is a false dawn or not.
3. Power Jerk: Work up to 75-80% (of best Jerk) for 3 sets of 3. I worked up to 110 for a triple and just got it. The second set I missed the second and third reps so I went down to 105. This is so tiring when you are catching the bar. By far the most fatiguing movement of the session. I focused on keeping a tight lower and upper trunk and exploding from the legs. It will take me a while to get used to this movement. Byrdie loves it so it must have some merit.
4. Back Squat: Work up to 85%+ for 4 sets of 2. I worked up to a double of 150 but I struggled to make the second rep so I went back down to 145 for the last three sets. My legs were pretty fried by then.
Before the session Sami took my skin folds using the four point test--bicep, tricep, scapula and waist-- and they are down from 36 to 32. I have been eating really well and cutting down on the amount of starchy carbohydrate. I want to get the skin folds under 30 and maintain my weight which obviously means I am putting on functional muscle.
Harry's volume master plan day 3:
I had a 15 minute flexiblity and bar work warm up with some light Snatches to boot.
1. Snatch: Work up to 85-90% for 4 singles--I did 4 singles at 96. They were all clean and smooth. I focused on staying over the bar and finishing my pull along with keeping my trunk locked throughout the pull and the catch. There is a video below of my second rep. My feet stop going out at a certain point but it is improving as is my flexibility.
2. Snatch Pull: Work up to 90-100% (of best snatch) for 4 doubles. I worked up to doubles of 108 and they feel better each time I do the movement because I am getting a better starting position. My epiphany was a result of a comment from Sami. I was not finishing my pull by shrugging up at all, but by shrugging back a bit. When I practiced the motion of shrugging UP at the top of my pull, it changed the way the bar went up completely. I did not have to pull up with my arms to stop the swing. By shrugging up a small bit, the bar went up naturally. If I can get the timing for this movement and make it smooth rather than contrived, this allied to staying over the bar and extending UP will help get rid of the swing in my Snatch. If you have an opinion or experience in this idea, please comment on it so I can learn if this possible epiphany is a false dawn or not.
3. Power Jerk: Work up to 75-80% (of best Jerk) for 3 sets of 3. I worked up to 110 for a triple and just got it. The second set I missed the second and third reps so I went down to 105. This is so tiring when you are catching the bar. By far the most fatiguing movement of the session. I focused on keeping a tight lower and upper trunk and exploding from the legs. It will take me a while to get used to this movement. Byrdie loves it so it must have some merit.
4. Back Squat: Work up to 85%+ for 4 sets of 2. I worked up to a double of 150 but I struggled to make the second rep so I went back down to 145 for the last three sets. My legs were pretty fried by then.
Before the session Sami took my skin folds using the four point test--bicep, tricep, scapula and waist-- and they are down from 36 to 32. I have been eating really well and cutting down on the amount of starchy carbohydrate. I want to get the skin folds under 30 and maintain my weight which obviously means I am putting on functional muscle.
Wednesday 13 May 2009
Tuesday's terrific second session in the new training phase
Tonight was my second session in our new program. It was so different to my usual workouts and although it was tiring because of both the volume and shorter rest periods, I felt fresher mentally. Here was the plan for tonight:
A comprehensive twenty minutes of bar work, dynamic and partner flexibility, Snatch Pulls and light Power Snatch technique work.
1. Power Snatch: Work up to 77kg for 3 x sets of 3--These were tiring but the more I focused on my extension and keeping the bar close to my body as it travelled up past the hips, the smoother the lifts went.
2. Clean & Jerk: Work up to 110kg for 3 x sets of 2+1--Like the Power Snatch, I focused on finishing my extension in the Clean despite the light weight and making the Clean fluid and smooth with a locked back in the catch. The Jerks got far better as I went on as I was able to get a better lock for the Jerk dip.
3. Front Squat: Work up to 132kg for 3 sets of 3--I really focused on keeping my back and lower abs locked throughout the lift. I realised after my last set that if I look straight ahead, the lock works better than if I look up.
4. Jerk Supports: Work up to 140kg for 3 x sets of 3 one thousand seconds--These are to ensure I keep a locked lower abdomen as I have the tendency to let it go loose at the bottom of my dip on the heavy Jerks.
5. Push Press: Work up to 65kg for 4 x for 3 x reps--I kept this very light because I kept rebending the knees. It will take me a few sessions to get used to these. They were much better when I did them slowly, so I will gradually increase the speed and power output the more I get used to the movement.
Myself and Sami followed this with 20 minutes forced flexibility and some static stretching also. The flexibilty was by far and away better than at the start of the session an continues to improve centimetre by centimetre.
A comprehensive twenty minutes of bar work, dynamic and partner flexibility, Snatch Pulls and light Power Snatch technique work.
1. Power Snatch: Work up to 77kg for 3 x sets of 3--These were tiring but the more I focused on my extension and keeping the bar close to my body as it travelled up past the hips, the smoother the lifts went.
2. Clean & Jerk: Work up to 110kg for 3 x sets of 2+1--Like the Power Snatch, I focused on finishing my extension in the Clean despite the light weight and making the Clean fluid and smooth with a locked back in the catch. The Jerks got far better as I went on as I was able to get a better lock for the Jerk dip.
3. Front Squat: Work up to 132kg for 3 sets of 3--I really focused on keeping my back and lower abs locked throughout the lift. I realised after my last set that if I look straight ahead, the lock works better than if I look up.
4. Jerk Supports: Work up to 140kg for 3 x sets of 3 one thousand seconds--These are to ensure I keep a locked lower abdomen as I have the tendency to let it go loose at the bottom of my dip on the heavy Jerks.
5. Push Press: Work up to 65kg for 4 x for 3 x reps--I kept this very light because I kept rebending the knees. It will take me a few sessions to get used to these. They were much better when I did them slowly, so I will gradually increase the speed and power output the more I get used to the movement.
Myself and Sami followed this with 20 minutes forced flexibility and some static stretching also. The flexibilty was by far and away better than at the start of the session an continues to improve centimetre by centimetre.
Monday 11 May 2009
Monday's mouth watering initiation into the murky world of volume training
I had a fun session tonight and it was nice to do something different. Myself and Sami will be embarking on a journey whose name in the brochure is called: Get stronger by doing lots and lots and lots of volume. Harry is sending me a mail tomorrow giving precise directions for this journey so I will write about them accordingly.
On a different note, here is an email from a Swedish Masters lifter who I have corresponded with a few times. He gave me some good advise that I think is worth sharing. Below is part of the email and he is referring to Saturday's post and how he sees the areas that I need to improve in.
Morgan: I agree that Suylemanoglu is a fanatastic lifter, but very few lifters are built like him and got the same angles. I think you should seek for inspiration by looking at Yuri Zakharevich( 1988 Olympics) and Urik Vardanian 405 kg total instead. Especially notice the extension of the knee angle in the first pull (simultanously moving pressure towards the back of your feet to keep balance). Then quickly change pressure towards toes in order to release your heels early to get the upright motion and use your jumping power .
I knew Vardanian personally as I was his interpreter during some competitions. Actually he never went over 200 kg in front squats although he managed to clean 230 using his timing and explosive legpower.(He did 215 in high jump just for fun). Also look at the simplicity of his jerks. The name of the game is the straight upward motion and the timing and speed under the bar while catching it !
It is sound advise and here is a video of Urik Vardanian and his 405 total at an 82.5kg weight. Incredible lifting and a style of lifting that I have never seen in a lifter of his calibre. He hardly brushes the bar with his thighs and he has an amazingly shallow split in the Jerk.
My session today was the following:
I warmed up with bar work and dynamic and static flexibility work.
Snatch Pull--Triples up to 50, doubles up to 70 and single on 80 and 90.
Power Snatch--1x3@50, 60, 70, 75 for three triples. This was tiring, but I was working on keeping the bar close after my second pull.
Snatch Pulls--1x2@75,85, 95 for three doubles.
Power Clean and Full Clean combo--3x2@70 1x2@80, 90 3x2@100
Power Clean and Shoulder Press--5x3@70
Front Squat--1x3@100, 110, 120, 125 for three doubles.
I will go into the master plan more over the next week, but the idea is to get me far stronger through a significant increase in volume and I will be improving my technique through these exercises. In no particular order, my priorities are the following :
1. Get far stronger in the legs and back.
2. Continue improving my mobility and flexibilty in my back and hips.
3. Improve my positioning in the Snatch and Clean.
Ideas?
On a different note, here is an email from a Swedish Masters lifter who I have corresponded with a few times. He gave me some good advise that I think is worth sharing. Below is part of the email and he is referring to Saturday's post and how he sees the areas that I need to improve in.
Morgan: I agree that Suylemanoglu is a fanatastic lifter, but very few lifters are built like him and got the same angles. I think you should seek for inspiration by looking at Yuri Zakharevich( 1988 Olympics) and Urik Vardanian 405 kg total instead. Especially notice the extension of the knee angle in the first pull (simultanously moving pressure towards the back of your feet to keep balance). Then quickly change pressure towards toes in order to release your heels early to get the upright motion and use your jumping power .
I knew Vardanian personally as I was his interpreter during some competitions. Actually he never went over 200 kg in front squats although he managed to clean 230 using his timing and explosive legpower.(He did 215 in high jump just for fun). Also look at the simplicity of his jerks. The name of the game is the straight upward motion and the timing and speed under the bar while catching it !
It is sound advise and here is a video of Urik Vardanian and his 405 total at an 82.5kg weight. Incredible lifting and a style of lifting that I have never seen in a lifter of his calibre. He hardly brushes the bar with his thighs and he has an amazingly shallow split in the Jerk.
My session today was the following:
I warmed up with bar work and dynamic and static flexibility work.
Snatch Pull--Triples up to 50, doubles up to 70 and single on 80 and 90.
Power Snatch--1x3@50, 60, 70, 75 for three triples. This was tiring, but I was working on keeping the bar close after my second pull.
Snatch Pulls--1x2@75,85, 95 for three doubles.
Power Clean and Full Clean combo--3x2@70 1x2@80, 90 3x2@100
Power Clean and Shoulder Press--5x3@70
Front Squat--1x3@100, 110, 120, 125 for three doubles.
I will go into the master plan more over the next week, but the idea is to get me far stronger through a significant increase in volume and I will be improving my technique through these exercises. In no particular order, my priorities are the following :
1. Get far stronger in the legs and back.
2. Continue improving my mobility and flexibilty in my back and hips.
3. Improve my positioning in the Snatch and Clean.
Ideas?
Saturday 9 May 2009
Saturday's Suleymanoglu inspiration
I had a fun day today. I had an early ART appointment down in Portlaoise which made a mockery of my rectus abdominus, glute meds, and psoas muscles, so I knew I would not be that fresh for today's session. I wanted to have a fun session and that I did. It was relatively short and snappy.
I did a light warm up with the bar and 40 kg and went straight into the Snatch to see how it felt. My technique felt very smooth and the bar was close. I Snatched up to 93 and I missed 98. It felt very heavy and I knew I was not up to it today so I left it at that. I might just be learning.... But I doubt it. Maybe I just left it there because Harry was there.
I then Clean and Jerked up to 115 and 120 felt very heavy despite the fact that it is a pretty mellow Power Clean weight when I am fresh. Again, I did not even try and lift it.
I have not done any one arm Snatches in well over a year, so I tried a few of them again. I could only get up to 55 with each hand. 60 was beyond me. Hugh must be feeling smug right now. I enjoyed them regardless and then I went onto Front Squats. I worked up to a double at 150. I tried a triple, but I could not manage the last rep. The video of my squats is below so feel free to criticize.
On a different note, here is a master lifting in arguably the best weightlifting performance of all time. The slow motion replays are fantastic also.
I did a light warm up with the bar and 40 kg and went straight into the Snatch to see how it felt. My technique felt very smooth and the bar was close. I Snatched up to 93 and I missed 98. It felt very heavy and I knew I was not up to it today so I left it at that. I might just be learning.... But I doubt it. Maybe I just left it there because Harry was there.
I then Clean and Jerked up to 115 and 120 felt very heavy despite the fact that it is a pretty mellow Power Clean weight when I am fresh. Again, I did not even try and lift it.
I have not done any one arm Snatches in well over a year, so I tried a few of them again. I could only get up to 55 with each hand. 60 was beyond me. Hugh must be feeling smug right now. I enjoyed them regardless and then I went onto Front Squats. I worked up to a double at 150. I tried a triple, but I could not manage the last rep. The video of my squats is below so feel free to criticize.
On a different note, here is a master lifting in arguably the best weightlifting performance of all time. The slow motion replays are fantastic also.
Thursday 7 May 2009
Thursday's tribute to some of the Clean and Jerks from Malta
Like yesterday's video, a few of the top end Clean and Jerks are missing either because I do not have a copy of the lift or the video file won't play nice with my editing software. I am missing Cathal's 143, Sami's 110 and James' 105.
Today myself and Sami did around an hour's worth of partner stretching and massage. The legs and hips feel loose but quite heavy now, almost as if they have been through a workout. My hips are gradually getting more flexible, as are my hamstrings, hip flexors and glutes. I will be training again on Saturday and I will have an ART session beforehand to try and sort out my glute med/hip flexor cramps that won't leave me alone.
Today myself and Sami did around an hour's worth of partner stretching and massage. The legs and hips feel loose but quite heavy now, almost as if they have been through a workout. My hips are gradually getting more flexible, as are my hamstrings, hip flexors and glutes. I will be training again on Saturday and I will have an ART session beforehand to try and sort out my glute med/hip flexor cramps that won't leave me alone.
Wednesday 6 May 2009
Wednesday's wibbly wobbly wonders
Here are a few of the Snatches from Malta. There are a few I do not have and also some whose format is not recognised by my video editor. Neil has my 108 Snatch and Sami's 88 as well as James' 85. I will put up the Clean and Jerks tomorrow.
I had a fun session today. I Snatched up to 104 and missed 105 a few times. Sami got 90 and missed 92. I was not finishing my pull, so that when I was in the catch position, it was falling down on me with my arms and back too relaxed.
I then front squatted 150 for a single and got buried by 160. Sami got 132. Myself and Sami did around 20 minutes of partner stretching and it was gruelling, but very effective. I am trying to be have the flexiblity and mobility to for a locked back in both the starting position and recieving position of the Snatch.
Here are the things I learned from my experience in Malta:
1. I am still learning how to make weight. It was easy this time because I was eating so well, but I tend to underestimate how much I can lose over a night and a morning of a weigh in.
2. Leaving the warm up room helped keep me focused and relaxed. It also allowed me to eat and keep my sugar levels up.
3. With the Snatch, I focused on staying over the bar and finishing the pull. This worked. My flexibility is a work in progress, but it must continue to improve.
4. With the Clean, I am back on my heels instead of over the bar, as I will show tomorrow. I also need to catch the bar with a locked chest and back position.
5. With the Jerk, I need to improve my Jerk Dip by constantly repeating the proper technique with light weights.
6. Lifting in a competition is far more tiring than in training. I was wrecked for my last Jerk. This means I need to up the intensity in training.
I had a fun session today. I Snatched up to 104 and missed 105 a few times. Sami got 90 and missed 92. I was not finishing my pull, so that when I was in the catch position, it was falling down on me with my arms and back too relaxed.
I then front squatted 150 for a single and got buried by 160. Sami got 132. Myself and Sami did around 20 minutes of partner stretching and it was gruelling, but very effective. I am trying to be have the flexiblity and mobility to for a locked back in both the starting position and recieving position of the Snatch.
Here are the things I learned from my experience in Malta:
1. I am still learning how to make weight. It was easy this time because I was eating so well, but I tend to underestimate how much I can lose over a night and a morning of a weigh in.
2. Leaving the warm up room helped keep me focused and relaxed. It also allowed me to eat and keep my sugar levels up.
3. With the Snatch, I focused on staying over the bar and finishing the pull. This worked. My flexibility is a work in progress, but it must continue to improve.
4. With the Clean, I am back on my heels instead of over the bar, as I will show tomorrow. I also need to catch the bar with a locked chest and back position.
5. With the Jerk, I need to improve my Jerk Dip by constantly repeating the proper technique with light weights.
6. Lifting in a competition is far more tiring than in training. I was wrecked for my last Jerk. This means I need to up the intensity in training.
Monday 4 May 2009
Saturday's Small Nations salubrious Snatches
The Irish lifters were seperated into two groups with the first group comprised of myself, Sami, James Small, Neil Dougan, Eamonn Flanagan and Kevin D'Arcy. Our session started at ten, but there were lots of young lifters before us so we actually opened with our Snatches maybe 45 minutes later. Those of us in the first group all got up at six so that our bodies had at least four hours to wake up before the competition started. I was fully awake and ready to go by half ten, so it did not feel like the time made any difference.
James lifted first and got 85/105 as a 16 year old 69kg lifter. Sami lifted 88/110 as an 85. Eamonn lifted 97/137 as an 85. I lifted 108/134 as a 94 and Kevin lifted 123/157 as a 94 also.
In the second group Andy Murphy got 93/115 as a 77, Cathal Byrd got 109/143 as a 77 and Neil Dougan got 90/120 as a 69.
I learned from last week and made sure that I ate a lot in the hours before lifting and also in between the Snatch and the Clean and Jerks. I left the warm up room and all the chaos in there and focused my mind both before I lifted and also in the interval. I think this helped keep me relaxed and focused. In the Snatch I focused purely on staying over the bar and finishing my pull. In the warm up I Snatched up to 100, but I timed it a bit early and I had to repeat an 85 Snatch in order to keep warm.
Competition lifts
Snatch
1x1@100--My warm up 100 was far better than my lift on the platform. It was my ugliest Snatch, but I got it easily. Like before, my pull was not very controlled and for some reason it was balanced more on the left hand side.
1x1@105--This was far better than the 100 and my best Snatch.
1x1@108--I made this for a competition pb. It flew up and I had to go looking for it in front, but it was solid.
Clean and Jerk
1x1@129--I messed up the Clean and I was lucky to get the Jerk with a few elbow wobbles. My Clean and Jerks were off all day and were home to considerable technical blunders.
1x1@134--I made this but it felt very heavy. It was a far better lift than my first attempt.
1x1@138--This was my best Clean, but I lost in the Jerk in the Jerk Dip. I did not have a locked core and I had a pause at the bottom of the dip.
The A team got second place in the team event and the B team got sixth. This was a brilliant experience and I will soon put up videos of mine and everyone’s lifts. There was some excellent Scottish lifters and Mineacides, the 62kg class bronze winner in the European's was lifting also and I will put up their videos as well.
James lifted first and got 85/105 as a 16 year old 69kg lifter. Sami lifted 88/110 as an 85. Eamonn lifted 97/137 as an 85. I lifted 108/134 as a 94 and Kevin lifted 123/157 as a 94 also.
In the second group Andy Murphy got 93/115 as a 77, Cathal Byrd got 109/143 as a 77 and Neil Dougan got 90/120 as a 69.
I learned from last week and made sure that I ate a lot in the hours before lifting and also in between the Snatch and the Clean and Jerks. I left the warm up room and all the chaos in there and focused my mind both before I lifted and also in the interval. I think this helped keep me relaxed and focused. In the Snatch I focused purely on staying over the bar and finishing my pull. In the warm up I Snatched up to 100, but I timed it a bit early and I had to repeat an 85 Snatch in order to keep warm.
Competition lifts
Snatch
1x1@100--My warm up 100 was far better than my lift on the platform. It was my ugliest Snatch, but I got it easily. Like before, my pull was not very controlled and for some reason it was balanced more on the left hand side.
1x1@105--This was far better than the 100 and my best Snatch.
1x1@108--I made this for a competition pb. It flew up and I had to go looking for it in front, but it was solid.
Clean and Jerk
1x1@129--I messed up the Clean and I was lucky to get the Jerk with a few elbow wobbles. My Clean and Jerks were off all day and were home to considerable technical blunders.
1x1@134--I made this but it felt very heavy. It was a far better lift than my first attempt.
1x1@138--This was my best Clean, but I lost in the Jerk in the Jerk Dip. I did not have a locked core and I had a pause at the bottom of the dip.
The A team got second place in the team event and the B team got sixth. This was a brilliant experience and I will soon put up videos of mine and everyone’s lifts. There was some excellent Scottish lifters and Mineacides, the 62kg class bronze winner in the European's was lifting also and I will put up their videos as well.
Wednesday 29 April 2009
Wednesday's weekend provider
I had a sweet session tonight with lots of sharp technical work and partner flexibility. I had a 15 minute power nap and this made the world of difference in tonight's session. Here is what I did:
Partner flexibility and dynamic flexiblity supersetted with Snatch Pulls with 40 and 50kgs for triples.
Snatch--1x2@40, 40, 50, 60 1x1@70, 80, 85, 90--This was slightly higher than Harry said to go, but I wanted to Snatch 90 while focusing on staying over the bar, extending up and keeping the bar close to the body. It felt smoother than last week's 90 and I have a video comparing the two lifts below, so let me know what you think. Last Saturday showed me that if I stay over the bar and finish my pull, I can lift 105+ easily because it is a question of smooth control, not power.
Jerk skill with 40
Clean and Jerk--1x1@60, 80, 90, 100--These were all fast and I focused on getting the feet out with the catch in the Clean and keeping the arms relaxed. With the Jerk, I took my time and controlled my abdomen and my dip.
Sprinter sit-ups--2x20
Partner Flexibility for 10 minutes.
I will be competing in the Small Nations tournament in Malta on Saturday, so I will learn from Nationals and go somewhere else until my warm up. I will make sure I am not hungry also and that I have loads of sugar handy for between the Snatch and Clean and Jerk.
Partner flexibility and dynamic flexiblity supersetted with Snatch Pulls with 40 and 50kgs for triples.
Snatch--1x2@40, 40, 50, 60 1x1@70, 80, 85, 90--This was slightly higher than Harry said to go, but I wanted to Snatch 90 while focusing on staying over the bar, extending up and keeping the bar close to the body. It felt smoother than last week's 90 and I have a video comparing the two lifts below, so let me know what you think. Last Saturday showed me that if I stay over the bar and finish my pull, I can lift 105+ easily because it is a question of smooth control, not power.
Jerk skill with 40
Clean and Jerk--1x1@60, 80, 90, 100--These were all fast and I focused on getting the feet out with the catch in the Clean and keeping the arms relaxed. With the Jerk, I took my time and controlled my abdomen and my dip.
Sprinter sit-ups--2x20
Partner Flexibility for 10 minutes.
I will be competing in the Small Nations tournament in Malta on Saturday, so I will learn from Nationals and go somewhere else until my warm up. I will make sure I am not hungry also and that I have loads of sugar handy for between the Snatch and Clean and Jerk.
Monday 27 April 2009
Monday's mellow power session
I had an enjoyable light workout where I was able to work on some of the things that went wrong on Saturday. After doing some partner stretching and some Snatch Pulls, it was work up to 85% of my best Power Snatch (80kg) and Power Clean (105) for three singles each and then do three doubles of 75% of max Front Squat(115). It was all light and fast. I finished off with some Sprinter situps and 10 minutes of flexibility in the pool. These are the things that I focused on today:
1. Stay over the bar in the Snatch. When I did this on Saturday, 105 was no problem.
2. Extend straight up, keeping the bar close after the second pull.
3. For the Power Clean, it was to keep the arms athletically tense--as Harry says--rather too loose or tense.
Here is a video of a Power Snatch with 80. It is light, but I was trying to stay over the bar and extend up rather than let it swing out. Let me know what you think.
1. Stay over the bar in the Snatch. When I did this on Saturday, 105 was no problem.
2. Extend straight up, keeping the bar close after the second pull.
3. For the Power Clean, it was to keep the arms athletically tense--as Harry says--rather too loose or tense.
Here is a video of a Power Snatch with 80. It is light, but I was trying to stay over the bar and extend up rather than let it swing out. Let me know what you think.
Sunday 26 April 2009
Nationals' newbie mistakes
Well, it really did not go the way I wanted, but there is plenty for me to take away from Saturday. It was my first Nationals and I performed nowhere near what I am capable of, but I know it will be better next week and I would rather learn these lessons now than next Saturday at the Small Nations competition in Malta.
I arrived for the weigh in 15 minutes early to check my weight. I was under weight by .6 of a kilo, and the scales were changed after I weighed in officially because of a battery problem and the scales were not official. The second set of scales were generally supposed to be more accurate and they were .8 of a kilo lighter. This means that I was 1.5 kilograms too light, which is a lot of energy that should be there. Mistake number one. Mistake number two was not eating enough after the weigh in which was ten in the morning. I was lifting at around three in the afternoon in the third group and all I ate was porridge with fruit, two shakes, a wrap and some fruit.
When I started my warm up I felt ready to go and amped to the max. Hindsight being the muse that she is, I should have left the venue for a few hours and gone somewhere to chill out and eat a nice lunch. Instead, I stayed around the venue until it was my time to lift. My warm up went swimmingly. I missed my last warm up attempt at 100, it was bit too relaxed.
Competition lifts:
1x1@100--I knew I had to speed this one up. We originally wanted to open with 102, but I missed 100 so we dropped back. This lift was very quick, but it was not controlled at all; it jarred at the bottom as you will see in the video.
1x1@105--I started my pull too early on this one instead of staying over the bar as Morgan and Harry have told me to do. I ended up behind the bar and missed it.
1x1@105--I focused on staying over the bar and finishing my pull. Again it flew up and I got the lift because I was able to get through it.
After the Snatches, my legs started to get the rubber feeling so I knew I needed to get some sugar. I had a sugar energy pouch and some fruit juice, but I was hungry ny now. I started my Clean and Jerk warm up and things were going really well until I missed my last warm up lift of 125 because I tried to Power Clean it rather than bring it down. Damn you ego! I was supposed to open with 130 but then we went down to 128 because I did not have time to repeat 125.
Competition lifts:
1x1@128--I messed this up very badly. I overpulled the Clean and my feet did not go out, so I went back on my heels. I just about made the Jerk, but I messed that one up too, pushing it out front. At this stage, I was a little frantic. Weights that were normally so basic felt very heavy and my technique had taken a back seat.
1x1@134--This clean was better but still ugly. I have no idea how I did not make the Jerk. Looking at the video I did not get through it, but what caused my technique to give me the fingers is a mystery.
1x1@134--I panicked like a lost ten year old in Tesco's. Instead of calming myself down, I got more anxious to rip the bar as hard as possible. I forgoed my usual routine and raced up to the bar. It barely got off the ground. Then came the heartbreak.
Things to learn from yesterday:
1. Buy a decent set of scales--Mine is useless and I never know what I really weigh.
2. Come prepared with more food and a pre-selected spot to go and relax in after the weigh in for a few hours.
3. Have more immediate sugar hit products ready. One is not enough.
4. It is not a question of power in my Snatch, but of control.
5. Instead of thinking I need to lift harder--which causes me to use my arms like I did in all the Clean and Jerks--I need to think smoother.
6. When something inevitably goes wrong, I cannot let instinct take over. Calm must be restored like it was after my 2nd attempt Snatch miss. I knew what I had to do and I did it.
7. Ego is the enemy. I have to stop thinking about what I should be doing and and just accept what I am currently able to do, irregardless of whatever potential there may be.
Considering I got 105/130 in October after only lifting for five months, this was a massive disappointment. But, I know I have improved in technique and power since then so I just have to learn from my mistakes and enjoy the process. I love weightlifting, even on the bad days. Those bad days are a cruel mistress though.
On a better note, well done to Gill for her 5 out of 6. She will be going to the Eiliko women's Grand Prix in a few weeks. Laura Snatched really well and Sami was smooth in his Clean and Jerks. There is a lot more in all of us it is safe to say. Cathal hit a great 142 Jerk and Kevin did a lovely 120/160 with room to spare for next week. Eamonn and Andy looked very strong as did Neil Dougan. It was great to meet Pete Stewart who I though was the best lifter there. Very fast and precise. My lifts are below, warts and all.
I arrived for the weigh in 15 minutes early to check my weight. I was under weight by .6 of a kilo, and the scales were changed after I weighed in officially because of a battery problem and the scales were not official. The second set of scales were generally supposed to be more accurate and they were .8 of a kilo lighter. This means that I was 1.5 kilograms too light, which is a lot of energy that should be there. Mistake number one. Mistake number two was not eating enough after the weigh in which was ten in the morning. I was lifting at around three in the afternoon in the third group and all I ate was porridge with fruit, two shakes, a wrap and some fruit.
When I started my warm up I felt ready to go and amped to the max. Hindsight being the muse that she is, I should have left the venue for a few hours and gone somewhere to chill out and eat a nice lunch. Instead, I stayed around the venue until it was my time to lift. My warm up went swimmingly. I missed my last warm up attempt at 100, it was bit too relaxed.
Competition lifts:
1x1@100--I knew I had to speed this one up. We originally wanted to open with 102, but I missed 100 so we dropped back. This lift was very quick, but it was not controlled at all; it jarred at the bottom as you will see in the video.
1x1@105--I started my pull too early on this one instead of staying over the bar as Morgan and Harry have told me to do. I ended up behind the bar and missed it.
1x1@105--I focused on staying over the bar and finishing my pull. Again it flew up and I got the lift because I was able to get through it.
After the Snatches, my legs started to get the rubber feeling so I knew I needed to get some sugar. I had a sugar energy pouch and some fruit juice, but I was hungry ny now. I started my Clean and Jerk warm up and things were going really well until I missed my last warm up lift of 125 because I tried to Power Clean it rather than bring it down. Damn you ego! I was supposed to open with 130 but then we went down to 128 because I did not have time to repeat 125.
Competition lifts:
1x1@128--I messed this up very badly. I overpulled the Clean and my feet did not go out, so I went back on my heels. I just about made the Jerk, but I messed that one up too, pushing it out front. At this stage, I was a little frantic. Weights that were normally so basic felt very heavy and my technique had taken a back seat.
1x1@134--This clean was better but still ugly. I have no idea how I did not make the Jerk. Looking at the video I did not get through it, but what caused my technique to give me the fingers is a mystery.
1x1@134--I panicked like a lost ten year old in Tesco's. Instead of calming myself down, I got more anxious to rip the bar as hard as possible. I forgoed my usual routine and raced up to the bar. It barely got off the ground. Then came the heartbreak.
Things to learn from yesterday:
1. Buy a decent set of scales--Mine is useless and I never know what I really weigh.
2. Come prepared with more food and a pre-selected spot to go and relax in after the weigh in for a few hours.
3. Have more immediate sugar hit products ready. One is not enough.
4. It is not a question of power in my Snatch, but of control.
5. Instead of thinking I need to lift harder--which causes me to use my arms like I did in all the Clean and Jerks--I need to think smoother.
6. When something inevitably goes wrong, I cannot let instinct take over. Calm must be restored like it was after my 2nd attempt Snatch miss. I knew what I had to do and I did it.
7. Ego is the enemy. I have to stop thinking about what I should be doing and and just accept what I am currently able to do, irregardless of whatever potential there may be.
Considering I got 105/130 in October after only lifting for five months, this was a massive disappointment. But, I know I have improved in technique and power since then so I just have to learn from my mistakes and enjoy the process. I love weightlifting, even on the bad days. Those bad days are a cruel mistress though.
On a better note, well done to Gill for her 5 out of 6. She will be going to the Eiliko women's Grand Prix in a few weeks. Laura Snatched really well and Sami was smooth in his Clean and Jerks. There is a lot more in all of us it is safe to say. Cathal hit a great 142 Jerk and Kevin did a lovely 120/160 with room to spare for next week. Eamonn and Andy looked very strong as did Neil Dougan. It was great to meet Pete Stewart who I though was the best lifter there. Very fast and precise. My lifts are below, warts and all.
Thursday 23 April 2009
Thursday's theraputic session
Today was the lightest weightlifting session I have taken part in so far in my weightlifting career. It was a lovely little taper session and all I did was some bar work, extremely light Snatches, Jerk skill and some very light Clean and Jerks followed by three doubles in the Snatch Pull. It was mellow and with two good nights' sleep, I should be raring to go on Saturday.
I weighed in just before the session and I was 94.6kg, which is better than the 96 I was on Sunday. Since Friday, I have basically eliminated most of the starchy carbohydrates from my diet except for my breakfast and 1 scoop of potatoes during lunch. I want to weigh in at 94 or just under and ideally, depending on how I am weighing in on Saturday morning, I would like to have a small breakfast. I will continue to follow this diet next week, except for a small break on Saturday evening. I want to have a more comfortable weigh in for the Small Nations and not have to worry at all losing any weight. I want to lose it in body fat rather than water expulsion, which although easier, is not what I want. I measured my skin folds and after a week, they have a lready done down from 39 to 36mm in the four site test. By next week they will more than likely go down again.
Here is a video of a 78kg Power lifter Ger Smith performing a 260kg deadlift. Ger is one strong boy and this video shows that there is more in the tank for him, so I hope he shows his true strength in his own Nationals in a few weeks.
I weighed in just before the session and I was 94.6kg, which is better than the 96 I was on Sunday. Since Friday, I have basically eliminated most of the starchy carbohydrates from my diet except for my breakfast and 1 scoop of potatoes during lunch. I want to weigh in at 94 or just under and ideally, depending on how I am weighing in on Saturday morning, I would like to have a small breakfast. I will continue to follow this diet next week, except for a small break on Saturday evening. I want to have a more comfortable weigh in for the Small Nations and not have to worry at all losing any weight. I want to lose it in body fat rather than water expulsion, which although easier, is not what I want. I measured my skin folds and after a week, they have a lready done down from 39 to 36mm in the four site test. By next week they will more than likely go down again.
Here is a video of a 78kg Power lifter Ger Smith performing a 260kg deadlift. Ger is one strong boy and this video shows that there is more in the tank for him, so I hope he shows his true strength in his own Nationals in a few weeks.
Tuesday 21 April 2009
Tuesday's tapering treat
I had a nice session this evening. I did a load of partner stretching and skill work with the bar to warm up. Because my hamstrings and groin were thoroughly stretched, I am able to get a better back lock at the start of my first pull in the Snatch. This should lead to a better power transfer, so I will find out on Saturday. I can Hang Power Snatch 100 because I can get the proper back lock and this allows me to use more power from my hips, glutes and hamstrings. Anyway, here is what I did tonight:
15 mintues of skill work with bar, forced partner stretching.
Snatch--1x3@40, 40, 50 1x2@60, 70 1x1@80, 85, 90--These were pretty smooth and I felt like I was pulling dropping under the bar very fast. There is a video of the 90 below.
Jerk skill with 50
Clean and Jerk--1x1@80, 80, 90, 100, 105--Again, very light but everything felt accurate and fast.
Front Squat--1x2@90 3x1@110--Harry said these were to keep the legs active.
Here is the video of a 90 Snatch so let me know if there is anything you can spot.
15 mintues of skill work with bar, forced partner stretching.
Snatch--1x3@40, 40, 50 1x2@60, 70 1x1@80, 85, 90--These were pretty smooth and I felt like I was pulling dropping under the bar very fast. There is a video of the 90 below.
Jerk skill with 50
Clean and Jerk--1x1@80, 80, 90, 100, 105--Again, very light but everything felt accurate and fast.
Front Squat--1x2@90 3x1@110--Harry said these were to keep the legs active.
Here is the video of a 90 Snatch so let me know if there is anything you can spot.
Sunday 19 April 2009
Sunday's sated session
I trained today instead of yesterday. A bit of soreness around the upper/mid traps and rhomboids and also around the bottom of the quads prompted me to have train today instead. All the work is done for the Nationals on Saturday, so I will train technique on Tuesday and Thursday and keep it fast and light. Here is what I did today:
Warm up with the bar
Hang Snatch--1x3@bar, 60 1x2@70, 75, 80
Clean and Jerk--1x2@60, 80 1x1@90, 100, 110, 120--I missed the Jerk the first time due to being a space cadet. I got a really fast Jerk on the second attempt. I was really happy with the speed of this lift.
Sprinter Situps--2x20
Pull-Ups--1x12--I have not done these in so long, so I thought, why not
Here is a video of an American Junior 105 lifter who weighed in at 96 or 98kg. He has some interesting positioning, particularly with the top end weights. I can learn from this one I think, please make any comments on his technique that you think are important.
Warm up with the bar
Hang Snatch--1x3@bar, 60 1x2@70, 75, 80
Clean and Jerk--1x2@60, 80 1x1@90, 100, 110, 120--I missed the Jerk the first time due to being a space cadet. I got a really fast Jerk on the second attempt. I was really happy with the speed of this lift.
Sprinter Situps--2x20
Pull-Ups--1x12--I have not done these in so long, so I thought, why not
Here is a video of an American Junior 105 lifter who weighed in at 96 or 98kg. He has some interesting positioning, particularly with the top end weights. I can learn from this one I think, please make any comments on his technique that you think are important.
Saturday 18 April 2009
Friday's final 85 A class Clean and Jerks
Here is the video for the 85 kg A class Clean and Jerk. There were some amazing lifts and it went right down to the wire. Here is a link to the Snatch portion of the competition.
Today I had two sessions. The first session was great, the second was not so great.
Session 1:
Snatch Pulls--1x3@40, 40, 40, 50, 60 1x2@70, 80, 80--I did all these sets in between my dynamic and partner flexibility drills.
Power Snatch--1x2@40, 50, 60 1x1@70, 75, 80, 85, 90, 92
Jerk skill work with 60
Power Clean and Jerk--1x1@70, 70, 80, 90, 100, 100
Flexibility
Session 2:
Overhead Squats--5x3
Snatch--1x2@40, 50, 60, 70 1x1@80, 85, 90, 95, 99--I was not feeling this so I left it.
Clean and Jerk--1x2@60, 70 1x1@80, 100,l10, 115--I missed the -Power Clean by overpulling it. This wsa a bit of fatigue creeping in so I worked up to an easy single Front Squat of 140 and left it at that.
Today I had two sessions. The first session was great, the second was not so great.
Session 1:
Snatch Pulls--1x3@40, 40, 40, 50, 60 1x2@70, 80, 80--I did all these sets in between my dynamic and partner flexibility drills.
Power Snatch--1x2@40, 50, 60 1x1@70, 75, 80, 85, 90, 92
Jerk skill work with 60
Power Clean and Jerk--1x1@70, 70, 80, 90, 100, 100
Flexibility
Session 2:
Overhead Squats--5x3
Snatch--1x2@40, 50, 60, 70 1x1@80, 85, 90, 95, 99--I was not feeling this so I left it.
Clean and Jerk--1x2@60, 70 1x1@80, 100,l10, 115--I missed the -Power Clean by overpulling it. This wsa a bit of fatigue creeping in so I worked up to an easy single Front Squat of 140 and left it at that.
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.
Saturday 11 April 2009
Friday's furious Clean and Jerks
Here is a video of some of the best Clean and Jerks from the 85kg A class. There are some amazing lifts here and the drama was intense. I hope everyone enjoys it.
Here are my final two sessions in Bucharest:
Session 1: Snatch technique + Jerk technique
Overhead Squats and flexibility
Snatch Pulls—1x3@40, 40, 40, 50, 50—For the first time I focused intensely on having as vertical a bar path as possible. The pulls were great for this. For the first few sets I was hitting the bar out like I do in all my Snatches. I then worked on extending UP and bringing the bar as close as possible in the high pull. I did this by getting the elbows out to pull me under the bar, rather than the elbows being behind the bar. This was a very different sensation, but the bar felt far closer to my body. It got to the point that when I was Snatching 90, the bar was perfectly in place, but out of habit I was swinging it back to lock out, which in turn, put me back on my heels and off balance.
Another problem I had with the Snatch Pulls was that I was using my arms too much—I need to get used to generating the extension with my hips and then have my arms guide the bar. The bar trajectory and flight pattern was good, but I am simply not used to the movement and it will take repititions to get the right muscles involved and therefore maximum speed.
1 Snatch Pull+1 Snatch—1x2@60, 70, 80
Snatch—1x1@80, 80, 90, 90, 80, 80—When I got the repititions right, it felt as is there was little or no swing in the bar.
Jerk skill with 60
Jerk from the rack—1x2@60, 70, 80, 90, 100
Session 2: Snatch + Clean and Jerk
Overhead Squats and flexibility
1 Snatch Pull + 1 Snatch—1x2@40, 40, 50, 50, 60, 70
Snatch—1x1@80--I missed this due to being a moron and focusing on trajectory rather than simply lifting the barbell. I learned from this error and simply got on with it, lifting as fast as I could.
1x1@85, 90, 95, 99, 101—I had to go running for this because my feet were too narrow in the catch.
1x1@103--I fluffed the first attempt, and nailed my best Snatch of the day on my second attempt. 105 was too much for me. I was happy with my 103 considering it was my ninth session in 5 days. It was also more than I Snatched the previous day also.
A ten minute break and a coffee had me ready for my Clean and Jerks. I got straight into it because I was tired and starting to fade during my short break. The coffee and Kevin’s encouragement sorted me out.
Clean and Jerk—1x1@70, 80, 100, 112, 121, 128—The Jerk was pressed out because I rushed it.
1x1@131--I got this and I was happy because I did not have anymore in me and it took everything I had. I left it there and Kevin and Cathal helped me to sort out an element of my Jerk that has troubled me for ages.
Jerk Dips—We focused on improving my dip, which had the following tendencies: to sag in the mid section at the bottom of the dip; and also my weight tended to shift from my heels to the balls of my feet.
We changed my gripping of the barbell from a passive to an active one ie. I am holding the bar, rather than letting it rest on my deltoids. This was a very strange sensation but I got used to it the more I practiced it.
We also worked on maintaining a very tight upper and lower torso in the dip with a big breath to solidify it. This in turn helped me dip straight down by bending ever so slightly outwards with my knees. Again, all these little things felt very strange but when I worked it into some light Jerks with 90, it felt great and far more solid than usual. I need to work on these point every reptition from now on. It was brilliant having the lads helping me out with these minor details that have been troubling me for ages.
That was it. I am home now and going away for a four days of relaxation. When I get back I will write a post focusing on the most important things that I learned while training and observing in Bucharest, during the European Weightlifting Championships. This was one of the best decisions I have ever made.
This mrning I went to the gym for a final session before I go away for a relaxing four days. I did some light Snatch Pull doubles up to 90 and Jerk technique up to 90. I got a double of 160 in the Back Squat. Ten sessions in six days is something I have never done before, so let's hope that this brief over-reaching stint helps. I know my technique and flexibility have definitely improved, so hopefully the numbers go up too.
Here are my final two sessions in Bucharest:
Session 1: Snatch technique + Jerk technique
Overhead Squats and flexibility
Snatch Pulls—1x3@40, 40, 40, 50, 50—For the first time I focused intensely on having as vertical a bar path as possible. The pulls were great for this. For the first few sets I was hitting the bar out like I do in all my Snatches. I then worked on extending UP and bringing the bar as close as possible in the high pull. I did this by getting the elbows out to pull me under the bar, rather than the elbows being behind the bar. This was a very different sensation, but the bar felt far closer to my body. It got to the point that when I was Snatching 90, the bar was perfectly in place, but out of habit I was swinging it back to lock out, which in turn, put me back on my heels and off balance.
Another problem I had with the Snatch Pulls was that I was using my arms too much—I need to get used to generating the extension with my hips and then have my arms guide the bar. The bar trajectory and flight pattern was good, but I am simply not used to the movement and it will take repititions to get the right muscles involved and therefore maximum speed.
1 Snatch Pull+1 Snatch—1x2@60, 70, 80
Snatch—1x1@80, 80, 90, 90, 80, 80—When I got the repititions right, it felt as is there was little or no swing in the bar.
Jerk skill with 60
Jerk from the rack—1x2@60, 70, 80, 90, 100
Session 2: Snatch + Clean and Jerk
Overhead Squats and flexibility
1 Snatch Pull + 1 Snatch—1x2@40, 40, 50, 50, 60, 70
Snatch—1x1@80--I missed this due to being a moron and focusing on trajectory rather than simply lifting the barbell. I learned from this error and simply got on with it, lifting as fast as I could.
1x1@85, 90, 95, 99, 101—I had to go running for this because my feet were too narrow in the catch.
1x1@103--I fluffed the first attempt, and nailed my best Snatch of the day on my second attempt. 105 was too much for me. I was happy with my 103 considering it was my ninth session in 5 days. It was also more than I Snatched the previous day also.
A ten minute break and a coffee had me ready for my Clean and Jerks. I got straight into it because I was tired and starting to fade during my short break. The coffee and Kevin’s encouragement sorted me out.
Clean and Jerk—1x1@70, 80, 100, 112, 121, 128—The Jerk was pressed out because I rushed it.
1x1@131--I got this and I was happy because I did not have anymore in me and it took everything I had. I left it there and Kevin and Cathal helped me to sort out an element of my Jerk that has troubled me for ages.
Jerk Dips—We focused on improving my dip, which had the following tendencies: to sag in the mid section at the bottom of the dip; and also my weight tended to shift from my heels to the balls of my feet.
We changed my gripping of the barbell from a passive to an active one ie. I am holding the bar, rather than letting it rest on my deltoids. This was a very strange sensation but I got used to it the more I practiced it.
We also worked on maintaining a very tight upper and lower torso in the dip with a big breath to solidify it. This in turn helped me dip straight down by bending ever so slightly outwards with my knees. Again, all these little things felt very strange but when I worked it into some light Jerks with 90, it felt great and far more solid than usual. I need to work on these point every reptition from now on. It was brilliant having the lads helping me out with these minor details that have been troubling me for ages.
That was it. I am home now and going away for a four days of relaxation. When I get back I will write a post focusing on the most important things that I learned while training and observing in Bucharest, during the European Weightlifting Championships. This was one of the best decisions I have ever made.
This mrning I went to the gym for a final session before I go away for a relaxing four days. I did some light Snatch Pull doubles up to 90 and Jerk technique up to 90. I got a double of 160 in the Back Squat. Ten sessions in six days is something I have never done before, so let's hope that this brief over-reaching stint helps. I know my technique and flexibility have definitely improved, so hopefully the numbers go up too.
Thursday's thunderous 85's
The 85’s were, by far, the best competition so far. Although Rybokov the Snatch freak was not there, we still got a 168 Snatch and a barely missed 171 by the Armenian guy who came so close to winning, but missed his second and third Clean and Jerks. Hennequin had the final lift for glory. A 206 Clean and Jerk was required. A beautiful Clean and a shockingly close Jerk miss followed. This competition had everything: drama; technique; brute power and the best crowd involvement so far. Below is a video of some of the best Snatches.
My own training today was hard but enjoyable. In my first session I worked on the Snatch Combination of 1 Hang from above knee, then below knee, then from the ground. I also worked on light Power Clean and Power Jerks as well as some light Front Squats.
The second session of the day had a focus on the Snatch and then Snatch Pulls. The Snatch was going very smoothly and I hit a beautiful 97. I then proceeded to miss 102 twice and then 104 twice. It simply was not in me. I was hitting the bar too far out and I did not have my usual speed to get under it as fast. For this reason, we worked on Snatch Pulls for a while after.
A Dutch coach came over and gave me a brief physical assessment and said I was far too tight in my groin and hip area to get the necessary recieving position and also the starting position. He showed me some interesting stretching techniques to help me. The were immensely painful but very effective because my Overhead Squat saw a massive improvement. This 20 minutes was worth the trip alone, but there many of these moments over the four days.
My own training today was hard but enjoyable. In my first session I worked on the Snatch Combination of 1 Hang from above knee, then below knee, then from the ground. I also worked on light Power Clean and Power Jerks as well as some light Front Squats.
The second session of the day had a focus on the Snatch and then Snatch Pulls. The Snatch was going very smoothly and I hit a beautiful 97. I then proceeded to miss 102 twice and then 104 twice. It simply was not in me. I was hitting the bar too far out and I did not have my usual speed to get under it as fast. For this reason, we worked on Snatch Pulls for a while after.
A Dutch coach came over and gave me a brief physical assessment and said I was far too tight in my groin and hip area to get the necessary recieving position and also the starting position. He showed me some interesting stretching techniques to help me. The were immensely painful but very effective because my Overhead Squat saw a massive improvement. This 20 minutes was worth the trip alone, but there many of these moments over the four days.
Wednesday 8 April 2009
Wednesday's warriors in the 77kg class
Today's competitions were great and went down to the final few lifts. Cathal Snatched 105 and Clean and Jerked 140 in the 77 B class. He had 109 but it was slightly behind and when he went back on his heels when rising, he lost it forward. He Cleaned 142 nicely, but again the Jerk was locked in but slightly forward.
In the A class, it went down to the wire and there were some great lifts, despite how the numbers were not at the Olympic standard. I have two of the heaviest Snatches and the heaviest Clean and Jerks in the video below.
My training went well again today. I had two sessions again and there was an epiphany in the first session--although it was guided by a Dutch lifter who gave me a few pointers. I don't have the time to give it the justice it deserves, so I will write a post on it soon. Here is what I did:
Session 1: Power Snatch+Power clean and Power Jerk
Overhead Squats--5x5 with PNF
Snatch Combo--1x3@bar, 40, 40, 50
Power Snatch--1x2@60, 70 1x1@75, 80, 85, 90--I underestimated it first and lost it. The second attempt saw a smooth squat Snatch. The speed was not quite there this morning.
Jerk skill with the bar and 60kg
Power Clean and Power Jerk--1x2@60, 80 1x1@90, 100, 110 for five singles. I was focusing on the drive in the Power Jerk, which is a variation that I am not quite used to, but it is effective. Ingrid--the Dutch lifter--was reminding me to drive/jump more in the drive part of the Jerk and this definitely helped the bar speed. I missed the last rep.
10 minutes flexibility
Session 2: Clean and Jerk
Jerk skill work with the bar
Clean and Jerk--1x2@60, 80 1x1@90, 100, 110, 120, 125
1x1@130, 134, 137--I missed the first attempt due to a slow drive in the Jerk. Kevin reminded me to go back on my heels more and this helped me nail it on the second attempt.
1x1@140--The Clean was smooth, although it felt very heavy. It is the first time a Clean ever felt really heavy when squatting it up from the rack position. I just missed the Jerk. It needed a little more pop. I got a new Clean pb and nearly a new Jerk pb so I am happy enough.
Back Squat--1x2@90, 110, 130, 140, 147, 152--I missed the second rep. My legs were pretty knackered from the Clean and Jerks. There was not much fight in them I am afraid.
The trip is going really well so far. By the end of the second session today my hands were starting to feel it as are my legs, but the fact that I am not working allows for far more recovery. I am looking forward to seeing the 85's battle it out tomorrow, it should ne interesting to see the French lifter, Benequin, in particular.
In the A class, it went down to the wire and there were some great lifts, despite how the numbers were not at the Olympic standard. I have two of the heaviest Snatches and the heaviest Clean and Jerks in the video below.
My training went well again today. I had two sessions again and there was an epiphany in the first session--although it was guided by a Dutch lifter who gave me a few pointers. I don't have the time to give it the justice it deserves, so I will write a post on it soon. Here is what I did:
Session 1: Power Snatch+Power clean and Power Jerk
Overhead Squats--5x5 with PNF
Snatch Combo--1x3@bar, 40, 40, 50
Power Snatch--1x2@60, 70 1x1@75, 80, 85, 90--I underestimated it first and lost it. The second attempt saw a smooth squat Snatch. The speed was not quite there this morning.
Jerk skill with the bar and 60kg
Power Clean and Power Jerk--1x2@60, 80 1x1@90, 100, 110 for five singles. I was focusing on the drive in the Power Jerk, which is a variation that I am not quite used to, but it is effective. Ingrid--the Dutch lifter--was reminding me to drive/jump more in the drive part of the Jerk and this definitely helped the bar speed. I missed the last rep.
10 minutes flexibility
Session 2: Clean and Jerk
Jerk skill work with the bar
Clean and Jerk--1x2@60, 80 1x1@90, 100, 110, 120, 125
1x1@130, 134, 137--I missed the first attempt due to a slow drive in the Jerk. Kevin reminded me to go back on my heels more and this helped me nail it on the second attempt.
1x1@140--The Clean was smooth, although it felt very heavy. It is the first time a Clean ever felt really heavy when squatting it up from the rack position. I just missed the Jerk. It needed a little more pop. I got a new Clean pb and nearly a new Jerk pb so I am happy enough.
Back Squat--1x2@90, 110, 130, 140, 147, 152--I missed the second rep. My legs were pretty knackered from the Clean and Jerks. There was not much fight in them I am afraid.
The trip is going really well so far. By the end of the second session today my hands were starting to feel it as are my legs, but the fact that I am not working allows for far more recovery. I am looking forward to seeing the 85's battle it out tomorrow, it should ne interesting to see the French lifter, Benequin, in particular.
Tuesday 7 April 2009
Tuesday's tremendous 69's!
I had an enjoyable day's training with a session in the morning and the evening. More on that later. Here is a video of both the overall winner of the class, Miroysan, and Vincent Dabaya who got a 186 Jerk. The two lifters have amazing Clean technique and entirely different styles in the Jerk. I also wated the women's 53kg B class and there were some great lifters there also. The ladies had excellent technique which they tended to rely on rather than the brute strength that some of the male lifters seemed to. Anyway, here is the video, my camera is only 5 million pixels, so apologies for the lacklustre quality.
My first session was a power up, focusing on the Power Snatch and some light Jerks from the rack and Front Squats. Here is what I did:
Overhead Squats--5x5 with one set of PNF in the bottom. I worked in some flexibility in between lifts.
Snatch skill work with the bar
1 Hang Power Snatch/ 1 Power Snatch from below the knee/1 Power Snatch--2x3@40, 50
Power Snatch--1x2@60 1x1@70, 80, 87, 90, 93--The last rep was not quite a Power Snatch, but it felt smooth.
Jerk skill work with the bar
Jerk from the rack--1x3@60 1x2@80 1x1@90, 100, 110x3 singles
Front Squats--1x3@60 80 1x2@100, 110, 120
Session 2
Overhead Squats and dynamic flexibility
Snatch combo--1x3@bar, 40, 40, 50 1x2@60
Snatch--1x1@70, 80, 87, 93, 98, 101, 104, 106--I missed this three times which was a bit annoying. I missed it out front, then back and then a non lift. The video shows the bar to have been easily high enough, but I drove through the catch in the second miss which I really should not have missed. It was fast and smooth apart from that mistake, so it is not the end of the world.
Power Clean--1x2@60, 60, 70, 80 1x1@90, 100, 110, 115, 120, 123, 125--The last Clean was not a Power Clean as I did not get under the bar fast enough.
5 minutes flexibility
Cathal lifts in the 77 B class tomorrow, so hopefully he does himself justice. He is a hard working and skillful lifter so I hope he gives it his all.
My first session was a power up, focusing on the Power Snatch and some light Jerks from the rack and Front Squats. Here is what I did:
Overhead Squats--5x5 with one set of PNF in the bottom. I worked in some flexibility in between lifts.
Snatch skill work with the bar
1 Hang Power Snatch/ 1 Power Snatch from below the knee/1 Power Snatch--2x3@40, 50
Power Snatch--1x2@60 1x1@70, 80, 87, 90, 93--The last rep was not quite a Power Snatch, but it felt smooth.
Jerk skill work with the bar
Jerk from the rack--1x3@60 1x2@80 1x1@90, 100, 110x3 singles
Front Squats--1x3@60 80 1x2@100, 110, 120
Session 2
Overhead Squats and dynamic flexibility
Snatch combo--1x3@bar, 40, 40, 50 1x2@60
Snatch--1x1@70, 80, 87, 93, 98, 101, 104, 106--I missed this three times which was a bit annoying. I missed it out front, then back and then a non lift. The video shows the bar to have been easily high enough, but I drove through the catch in the second miss which I really should not have missed. It was fast and smooth apart from that mistake, so it is not the end of the world.
Power Clean--1x2@60, 60, 70, 80 1x1@90, 100, 110, 115, 120, 123, 125--The last Clean was not a Power Clean as I did not get under the bar fast enough.
5 minutes flexibility
Cathal lifts in the 77 B class tomorrow, so hopefully he does himself justice. He is a hard working and skillful lifter so I hope he gives it his all.
Monday 6 April 2009
Monday's mocking Hang Power Snatch percentage
I was getting a flight to Bucharest today and I only had one hour to train, so all I did was 45 minutes of Snatch variations and 5 minutes of Jerk skill work. Here is what I did this afternoon:
Overhead Squats--6x5
Hang Snatch--1x3@40, 40, 50 1x1@60, 70, 80
Snatch--1x1@80, 85--These reps were very slow and cumbersome so I decided to do some Hang Power Snatches instead. These went far better.
Hang Power Snatch--1x1@85, 90, 90, 95, 100--This last rep was fast, although slightly out of line. The video of 100 is below.
I then did 5 minutes of Jerk skill with 60kg
I am in Bucharest now and I should be able to post videos of some quality lifting at the European Senior Championships, which I am attending. Here's to the next few days!
Overhead Squats--6x5
Hang Snatch--1x3@40, 40, 50 1x1@60, 70, 80
Snatch--1x1@80, 85--These reps were very slow and cumbersome so I decided to do some Hang Power Snatches instead. These went far better.
Hang Power Snatch--1x1@85, 90, 90, 95, 100--This last rep was fast, although slightly out of line. The video of 100 is below.
I then did 5 minutes of Jerk skill with 60kg
I am in Bucharest now and I should be able to post videos of some quality lifting at the European Senior Championships, which I am attending. Here's to the next few days!
Saturday 4 April 2009
Saturday's simple reminders
I was looking forward to today's session. I had a session with an ART practitioner yesterday in Port Laoise. My right hip has been cramping up recently and the left refuses to get any more flexible despite my best efforts, so I went to see this guy; himself and his co-worker sorted out my hips from the hip flexor around to the glute med. I will assess how this has worked out over the next week or two and write about the effects.
Today I was a bit tight due to doing nothing since Wednesday. It was a strange session but I enjoyed it none-the-less. Here is what I did:
Overhead Squats--5x5
Snatch--1x3@40, 40 1x2@50, 60 1x1@70, 80, 85, 90--After the first rep of 90, I was then unable to Snatch at all. It was very strange. Everything felt out of position and alien, so I took a few minutes and went on to Hang Snatches instead.
Hang Snatch--1x2@60 1x1@80, 85, 90, 95, 98--I missed the first rep. I was scooping through the bar rather than extending up and letting the scoop happen naturally. I then got 98 and missed 100 first behind and then in front. The first rep was very fast, but I just swung it out slightly. I then had a far more technically superior second rep but it was not as fast. This was the most I have ever done in a Hang Snatch so I was happy enough. My problem with the second pull clearly transfers into the full Snatch--which I am having a slight issue with. I need to work on my first pull so that the bar is in the perfect position. I then need to extend the way I know I can and get back to my finer technical points and improve on them.
Front Squat--1x2@70, 70, 100 1x2@120, 140, 150--I got a double with 150 which I was happy with. It was not a pretty double but none of my lifts are pretty at the moment.
Flexibility for ten minutes.
Here is a video of some of the lifts. Nothing is pretty, but they can't all be.
Today I was a bit tight due to doing nothing since Wednesday. It was a strange session but I enjoyed it none-the-less. Here is what I did:
Overhead Squats--5x5
Snatch--1x3@40, 40 1x2@50, 60 1x1@70, 80, 85, 90--After the first rep of 90, I was then unable to Snatch at all. It was very strange. Everything felt out of position and alien, so I took a few minutes and went on to Hang Snatches instead.
Hang Snatch--1x2@60 1x1@80, 85, 90, 95, 98--I missed the first rep. I was scooping through the bar rather than extending up and letting the scoop happen naturally. I then got 98 and missed 100 first behind and then in front. The first rep was very fast, but I just swung it out slightly. I then had a far more technically superior second rep but it was not as fast. This was the most I have ever done in a Hang Snatch so I was happy enough. My problem with the second pull clearly transfers into the full Snatch--which I am having a slight issue with. I need to work on my first pull so that the bar is in the perfect position. I then need to extend the way I know I can and get back to my finer technical points and improve on them.
Front Squat--1x2@70, 70, 100 1x2@120, 140, 150--I got a double with 150 which I was happy with. It was not a pretty double but none of my lifts are pretty at the moment.
Flexibility for ten minutes.
Here is a video of some of the lifts. Nothing is pretty, but they can't all be.
Wednesday 1 April 2009
Wednesday's wayward 99
I went to training tonight with what I would like to think of as a calm acceptance of whatever fate threw my way. It did not quite work out like that, but I am still happy enough. I only wanted to Snatch something halfway decent tonight; I was not too bothered about the rest. I was tired upon arrival, but so is the rest of the population who work full time, so as Hugh would say: shut up moaning and get on with it! Here is what I did today:
Overhead Squats--5x5
1 Hang Snatch/1 below knee Hang Snatch/1 Snatch--1x3@bar, 40, 40, 50
Snatch--1x2@50 1x1@60, 70, 80, 87, 92, 96--miss due to too much lean back--96, 99--I missed this three times, twice barely and the third was a feeble attempt. I did not quite have the zip in the final two inches of the second pull.
After this I tried to do some Power Cleans but I was too wrecked and I left it. Hindsight being the beautiful thing it is, I should have left the Power Cleans and just done some Front Squats. I don't have the gas in the tank to do a session longer than 45 minutes at the moment, so I will learn from this and just do the Snatch and Front Squat on Friday. Well done to Gillian who got a 2kg pb in the Clean and Jerk. She woman-handled 67 and it was smooth and powerful. There is way more left in the tank for her.
Here is a video of my failed 99:
Overhead Squats--5x5
1 Hang Snatch/1 below knee Hang Snatch/1 Snatch--1x3@bar, 40, 40, 50
Snatch--1x2@50 1x1@60, 70, 80, 87, 92, 96--miss due to too much lean back--96, 99--I missed this three times, twice barely and the third was a feeble attempt. I did not quite have the zip in the final two inches of the second pull.
After this I tried to do some Power Cleans but I was too wrecked and I left it. Hindsight being the beautiful thing it is, I should have left the Power Cleans and just done some Front Squats. I don't have the gas in the tank to do a session longer than 45 minutes at the moment, so I will learn from this and just do the Snatch and Front Squat on Friday. Well done to Gillian who got a 2kg pb in the Clean and Jerk. She woman-handled 67 and it was smooth and powerful. There is way more left in the tank for her.
Here is a video of my failed 99:
Subscribe to:
Posts (Atom)