Thursday 26th March
Warmup, OHS
Power snatch: 3@25, 2@30, 1@35, 37.5, 40, 42, miss@44 x 3, 2@35 x 4
C+J warmup
C+J: 2@35, 1@40, 45, 50, 55, 58, 60, 62, 64, 66, miss@67 (pressout)
Another fairly dodgy snatch session. The bad snatching is a bit of a theme this week, it is just tiredness. A few light sessions now, won't go heavy again until about next Thursday. Be a nice change, every workout in the last 3 weeks has been very full on. Going by previous form should see the snatch improving greatly when I'm fresher.
C+J on the other hand was quite good tonight, new 1kg personal best at 66. Also got a 67kg PB clean, but pressed the jerk out. Should come soon. I missed it because the feet were a bit slow in the split and I didn't get low enough to catch it. There's more than enough strength there for it though.
Thursday, March 26, 2009
Wednesday, March 25, 2009
Bits and pieces
Quick bits and pieces session today.
Quick warmup of OHS and drop snatches
Snatch balances: 2@35, 2@40, 2@45, 2@50, 2@52 x 3
6 x 4 leg curls (how I hate these but apparently necessary)
3 x 8 cable rows
3 x 5 seated DB press
Scap wall slides 3 x 8, external rotations with a small plate 3 x 8
Abs circuit
I'm still doing the snatch balances for the moment because I think they're helping with stability and confidence holding heavy snatches overhead. Plus the usual extra bits and pieces for balance and injury prevention.
Quick warmup of OHS and drop snatches
Snatch balances: 2@35, 2@40, 2@45, 2@50, 2@52 x 3
6 x 4 leg curls (how I hate these but apparently necessary)
3 x 8 cable rows
3 x 5 seated DB press
Scap wall slides 3 x 8, external rotations with a small plate 3 x 8
Abs circuit
I'm still doing the snatch balances for the moment because I think they're helping with stability and confidence holding heavy snatches overhead. Plus the usual extra bits and pieces for balance and injury prevention.
Brute force and ignorance
Tuesday 24th March
Similar format day to Monday, just different exercises. Didn't do a full 30 minutes of front squatting, though.
Usual warmup, OHS, drop snatches
Snatch: 2@34, 1@37, 40, 43, 45, miss@47 x 2, 47, 2@37.5 x 5
Power clean: 3@37.5, 1@45, 50, 55, 57, 59, 61 (new PR), 2@50 x 6
Front squat: 3@35, 1@50, 55, 60, 65, 70, 75, 78, 80 (new PR)
Followed by a bit of stretching and foam rolling.
Very lacklustre snatching - 47 is 2kg below my best and I struggled to get it. Weight felt heavy, I was sluggish. I'll be better when I'm fresher, though.
Good power cleaning and front squatting though, got new PRs there relatively easily.
Very tired today though.
Similar format day to Monday, just different exercises. Didn't do a full 30 minutes of front squatting, though.
Usual warmup, OHS, drop snatches
Snatch: 2@34, 1@37, 40, 43, 45, miss@47 x 2, 47, 2@37.5 x 5
Power clean: 3@37.5, 1@45, 50, 55, 57, 59, 61 (new PR), 2@50 x 6
Front squat: 3@35, 1@50, 55, 60, 65, 70, 75, 78, 80 (new PR)
Followed by a bit of stretching and foam rolling.
Very lacklustre snatching - 47 is 2kg below my best and I struggled to get it. Weight felt heavy, I was sluggish. I'll be better when I'm fresher, though.
Good power cleaning and front squatting though, got new PRs there relatively easily.
Very tired today though.
Monday, March 23, 2009
Competition Phase start and rack jerk PR
So, here goes the competition phase for Seniors. I've no idea what's going to happen over the next few weeks as Harry is being his usual enigmatic self. All I know is apparently I'm going to have a lot more opportunities to attempt maxes. Starting today.
The format of today was to take 30 minutes, work to the best weight I can manage for an exercise, then drop back to do doubles at 80% of the best weight done for the rest of the 30 minutes. Long enough session.
Power snatch: 3@25, 1@30, 35, 37.5, 40, 42, 44, miss@46, miss@45, 2@35 x 7
Rack jerk: 2@35, 1@40, 45, 50, 55, 59, 62, 65, 67, 68 (new PR), miss@69, 2@54
Back squat: 5@50, 2@60, 1@70, 80,. 90, 93, 96, 2@76 x 3
Finished with some foam rolling. Session is just too long already to be doing ancillary work, I will do a dedicated ancillary session at some stage this week.
Was feeling a bit fresher today than on Saturday, after a very lazy weekend.
Power snatches not particularly amazing, have done 46 before once but just couldn't quite get enough speed on the bar today. Rack jerks were all nice and solid, 68 was no problem. 69 was pretty close to being locked out and I reckon it'll happen soon enough. I'm getting a much better and more controlled drive and the bar isn't going out in front of me the way it was. I've also been working on getting a better receiving position at the bottom and rotating the shoulders back, so that seems to be working out. Yay!
The format of today was to take 30 minutes, work to the best weight I can manage for an exercise, then drop back to do doubles at 80% of the best weight done for the rest of the 30 minutes. Long enough session.
Power snatch: 3@25, 1@30, 35, 37.5, 40, 42, 44, miss@46, miss@45, 2@35 x 7
Rack jerk: 2@35, 1@40, 45, 50, 55, 59, 62, 65, 67, 68 (new PR), miss@69, 2@54
Back squat: 5@50, 2@60, 1@70, 80,. 90, 93, 96, 2@76 x 3
Finished with some foam rolling. Session is just too long already to be doing ancillary work, I will do a dedicated ancillary session at some stage this week.
Was feeling a bit fresher today than on Saturday, after a very lazy weekend.
Power snatches not particularly amazing, have done 46 before once but just couldn't quite get enough speed on the bar today. Rack jerks were all nice and solid, 68 was no problem. 69 was pretty close to being locked out and I reckon it'll happen soon enough. I'm getting a much better and more controlled drive and the bar isn't going out in front of me the way it was. I've also been working on getting a better receiving position at the bottom and rotating the shoulders back, so that seems to be working out. Yay!
Saturday, March 21, 2009
Fatigue makes cowards of us all
Saturday March 20th
Warmup, overhead squats, drop snatches
Snatch: 2@34, 1@37, 40, 43, 46, 46, miss@46, 46, 46, 46
Jerk warmup/skill
Rack jerk (one behind neck, one in front): 35, 40, 45, 50, 54, miss@56, 56 x 6
Front squat: 3@35, 2@50, 2@60, 2@64, 2@68 x 3
Ancillary:
Lunges: 2 x 6 each side @35
DB curls: 2 x 8
Good stretch and foam rolling session - my quadratus lumborums are getting a bit tight
Strange day today. Absolutely bolloxed since yesterday, clearly I poleaxed myself altogether with the cleans and back squats I did on Thursday - this is what I get for mucking with the ordering of the sessions. Still, lifting didn't go too badly.
Snatching was strange, I made 5 of my 6 singles as opposed to 4 of the 6 last week, so that's improvement. Unfortunately, I had an audience of half a dozen assorted coaches and referees who were down for a committee meeting and of course most them were offering their various opinions on my starting position, extension and so on. The one miss was caused mostly by me trying for better extension and then being too slow to get under the bar.
Rack jerks were tough, mostly the behind the neck ones because I'm still not that good at them. Still, reasonably strong.
Had planned to train tomorrow but in light of how I'm feeling will be taking it off and training on Monday.
Warmup, overhead squats, drop snatches
Snatch: 2@34, 1@37, 40, 43, 46, 46, miss@46, 46, 46, 46
Jerk warmup/skill
Rack jerk (one behind neck, one in front): 35, 40, 45, 50, 54, miss@56, 56 x 6
Front squat: 3@35, 2@50, 2@60, 2@64, 2@68 x 3
Ancillary:
Lunges: 2 x 6 each side @35
DB curls: 2 x 8
Good stretch and foam rolling session - my quadratus lumborums are getting a bit tight
Strange day today. Absolutely bolloxed since yesterday, clearly I poleaxed myself altogether with the cleans and back squats I did on Thursday - this is what I get for mucking with the ordering of the sessions. Still, lifting didn't go too badly.
Snatching was strange, I made 5 of my 6 singles as opposed to 4 of the 6 last week, so that's improvement. Unfortunately, I had an audience of half a dozen assorted coaches and referees who were down for a committee meeting and of course most them were offering their various opinions on my starting position, extension and so on. The one miss was caused mostly by me trying for better extension and then being too slow to get under the bar.
Rack jerks were tough, mostly the behind the neck ones because I'm still not that good at them. Still, reasonably strong.
Had planned to train tomorrow but in light of how I'm feeling will be taking it off and training on Monday.
Friday, March 20, 2009
Triples = Cardio
Thursday 19th March
Warmup, 2 sets OHS with bar
C+J warmup
C+J: 2@35, 1@40, 45, 50, 54, 58, 61 x 4 singles
Hang power snatch: 3@30, 3@35, 3@40 x 4, 2+0@40 (missed last rep)
Back squat: 5@50, 2@60, 2@70, 2@80, 2@85 x 6
Jerk supports: 3 secs@100, 3 secs@110 x 4
Leg curls, 4 sets
Decided to change order of workouts here, should have really been heavy snatch singles day but that'll be better on Saturday after I've had a rest day on Friday.
C+Js were good, 61kg is a pretty decent weight to be doing 4 singles at (about 94% of best) and a kilo progress over last week.
Hang power snatches were a bit messy and hard but bar speed was mostly fine. 40kg is probably my limit on this for the next while though (82% of best snatch. Sigh).
I'm really doing much too high %s of best lifts too often at the moment by normal standards. I'm presuming I'm being let away with it because Harry thinks my previous maxes don't reflect what I'm going to be capable of soon after a bit of tapering. Fingers crossed.
Warmup, 2 sets OHS with bar
C+J warmup
C+J: 2@35, 1@40, 45, 50, 54, 58, 61 x 4 singles
Hang power snatch: 3@30, 3@35, 3@40 x 4, 2+0@40 (missed last rep)
Back squat: 5@50, 2@60, 2@70, 2@80, 2@85 x 6
Jerk supports: 3 secs@100, 3 secs@110 x 4
Leg curls, 4 sets
Decided to change order of workouts here, should have really been heavy snatch singles day but that'll be better on Saturday after I've had a rest day on Friday.
C+Js were good, 61kg is a pretty decent weight to be doing 4 singles at (about 94% of best) and a kilo progress over last week.
Hang power snatches were a bit messy and hard but bar speed was mostly fine. 40kg is probably my limit on this for the next while though (82% of best snatch. Sigh).
I'm really doing much too high %s of best lifts too often at the moment by normal standards. I'm presuming I'm being let away with it because Harry thinks my previous maxes don't reflect what I'm going to be capable of soon after a bit of tapering. Fingers crossed.
Wednesday, March 18, 2009
While the cat's away...
My coach, the Butcher, has abandoned me for the week while he's off at the EUs.
I took Sunday to Tuesday this week off training as I was away diving in Galway, so before I headed I did a double session on Saturday. I was given the plan below to do. I didn't think it looked too bad, but I'd done a pretty tough week's training leading up to it and and once I snatched to my max weight I was pretty wrecked for the rest of it.
Saturday 14th March
Session 1:
Warmup, overhead squats, drop snatches
Snatch: 2@33, 1@36, 39, 42, 44, 46, 48, miss@50 x 3, 2@38 x 3 (missed some of the reps on the doubles, very ropy)
Front squat: 3@40, 2@50, 1@60, 1@64, 1@67
Session 2:
Snatch 3 heavy singles: Wasn't able to snatch 44, tried twice and failed (couldn't believe it). Did 3 singles with 42kg in the end.
C+J: up to a top single at 63kg. Tough but good jerk. Happy to be able to get it while that fatigued. Jumped back a fair bit on the clean... got to work on this.
Squatted up to 2@85 x 6, heaviest doubles I have done on back squat. Not as hard as I thought they'd be.
Was a bit annoyed at how my snatching went to pieces after the 50kg attempts. Still, it was good to try the weight. 2 of the three attempts were very close, I got the height and locked it out but it was just a bit forward out of position. I will get it soon. And more.
Wednesday 18th March
Warmup, overhead squats, drop snatches
Snatch: 2@33, 2@37, 2@40, 2@43 x 4, 0+0@43, 1+0@43
Jerk warmup
Front squat+ Jerk: 2@35, 1@40, 45, 50, 55, 57.5 x 6 singles
Front squat: 2@63, 2@68 x 3
Plus some ab work and 3 sets of seated DB presses.
All fairly OK except snatches went to crap for the last 2 sets. Ah well, they were pretty heavy doubles. I've had about enough of this whole volume lark now, but I think I get to start dropping it back either next week or the week after.
I took Sunday to Tuesday this week off training as I was away diving in Galway, so before I headed I did a double session on Saturday. I was given the plan below to do. I didn't think it looked too bad, but I'd done a pretty tough week's training leading up to it and and once I snatched to my max weight I was pretty wrecked for the rest of it.
Saturday 14th March
Session 1
- Snatch (30 mins): Up to max (for the day!) then 80% for doubles to make up time
- Front Squat: Up to 85% of your best FS (approximately, err on the side of caution)
30-40 minutes rest
Session 2
- Snatch: Work up to a top set for 3 x singles (again err on the sideof caution, make the heavy, butmake the lifts)
- Clean & Jerk: Work up to a top single for approx 61-63kg depending on form
- Back Squat: Work up to a top weight for 6 sets of 2 (heavy, but not abominably heavy!)
Session 1:
Warmup, overhead squats, drop snatches
Snatch: 2@33, 1@36, 39, 42, 44, 46, 48, miss@50 x 3, 2@38 x 3 (missed some of the reps on the doubles, very ropy)
Front squat: 3@40, 2@50, 1@60, 1@64, 1@67
Session 2:
Snatch 3 heavy singles: Wasn't able to snatch 44, tried twice and failed (couldn't believe it). Did 3 singles with 42kg in the end.
C+J: up to a top single at 63kg. Tough but good jerk. Happy to be able to get it while that fatigued. Jumped back a fair bit on the clean... got to work on this.
Squatted up to 2@85 x 6, heaviest doubles I have done on back squat. Not as hard as I thought they'd be.
Was a bit annoyed at how my snatching went to pieces after the 50kg attempts. Still, it was good to try the weight. 2 of the three attempts were very close, I got the height and locked it out but it was just a bit forward out of position. I will get it soon. And more.
Wednesday 18th March
Warmup, overhead squats, drop snatches
Snatch: 2@33, 2@37, 2@40, 2@43 x 4, 0+0@43, 1+0@43
Jerk warmup
Front squat+ Jerk: 2@35, 1@40, 45, 50, 55, 57.5 x 6 singles
Front squat: 2@63, 2@68 x 3
Plus some ab work and 3 sets of seated DB presses.
All fairly OK except snatches went to crap for the last 2 sets. Ah well, they were pretty heavy doubles. I've had about enough of this whole volume lark now, but I think I get to start dropping it back either next week or the week after.
Thursday, March 12, 2009
Weights are heavy (quelle surprise)
Today was hard, third day in a row heavy training for me. Nobody else seemed to be in terribly good form either, apart from the Butcher, who derived his usual amusement from our plight.
Thursday 12th March
OHS, drop snatches
Snatch Combo: 30, 35, 39, 42 x 3 (86% of best snatch)
Snatch balance: 2@35, 2@40, 2@45, 2@48, 2@50 x 3
Quick clean warmup
Cleans: 2@40, 2@45, 2@50, 2@54, 2@57, 2@59 x 4
Back squat: 2@50, 2@60, 2@70, 2@78, 2@84 x 5
New snatch combo PR there. The snatches on the combo weren't the best I've ever done but on those it's basically a case of getting under it somehow. Progressed the weight on the snatch balance/heavy drop snatch thingies. Also progressed on the clean doubles. Jumping back a bit on most of the second reps but didn't miss any. Will try to do these with better form next week.
Day off tomorrow. Huzzah!
Thursday 12th March
OHS, drop snatches
Snatch Combo: 30, 35, 39, 42 x 3 (86% of best snatch)
Snatch balance: 2@35, 2@40, 2@45, 2@48, 2@50 x 3
Quick clean warmup
Cleans: 2@40, 2@45, 2@50, 2@54, 2@57, 2@59 x 4
Back squat: 2@50, 2@60, 2@70, 2@78, 2@84 x 5
New snatch combo PR there. The snatches on the combo weren't the best I've ever done but on those it's basically a case of getting under it somehow. Progressed the weight on the snatch balance/heavy drop snatch thingies. Also progressed on the clean doubles. Jumping back a bit on most of the second reps but didn't miss any. Will try to do these with better form next week.
Day off tomorrow. Huzzah!
Wednesday, March 11, 2009
Backwards to success
Wednesday 11th March
Warmup, some overhead squats with the bar
Jerk dips, jerk catches, split jerks and front squats with bar and 25kg
C+J: 2@35, 40, 45, 50, 54, 57, 60 x 4 (92% of best C+J)
Hang power snatch: 3@25, 3@30, 3@35, 3@39 x 5 (79.5% of best snatch, yes this is silly)
Front squat: 2@45, 2@55, 2@62, 2@67 x 3 (85%)
Jerk supports: 105, 115 x 5 for 5 seconds each
Leg curls: 6@55, 6@65 x 4
Good day again today. Did things backwards because I wanted to get a run at my heavy C+Js while fresh for a change. Working again on controlling the dip on the jerks and getting full extension on the cleans. Got all the reps in with no pressouts so happy with that.
Hang power snatches and all the rest good and strong too.
Warmup, some overhead squats with the bar
Jerk dips, jerk catches, split jerks and front squats with bar and 25kg
C+J: 2@35, 40, 45, 50, 54, 57, 60 x 4 (92% of best C+J)
Hang power snatch: 3@25, 3@30, 3@35, 3@39 x 5 (79.5% of best snatch, yes this is silly)
Front squat: 2@45, 2@55, 2@62, 2@67 x 3 (85%)
Jerk supports: 105, 115 x 5 for 5 seconds each
Leg curls: 6@55, 6@65 x 4
Good day again today. Did things backwards because I wanted to get a run at my heavy C+Js while fresh for a change. Working again on controlling the dip on the jerks and getting full extension on the cleans. Got all the reps in with no pressouts so happy with that.
Hang power snatches and all the rest good and strong too.
Tuesday, March 10, 2009
The Cure for Callouses?
Due to my callous tear a few weeks ago I've been looking for better callous management solutions, apart from the usual thorough washing of chalk off the hands and moisturising. I've been using emery boards on them but my callouses eat those things in a week (I have monster callouses that seem to develop overnight). However, the other day I came upon the foot file - this is essentially a metal file on one side and a thing like an extremely fine cheese grater on the other. It's brilliant!
Tuesday 10th March
Dynamic warmup, light overhead squats and drop snatches
Snatch: 2@34, 1@37, 40, 40, 43, 46 x 4, miss@46 x 2
Jerk warmup
Rack jerks (one behind, one in front): 35 x 2, 40, 45, 49, 52 x 5
Back Squats: 4@50, 2@60, 2@70, 2@80, 2@82 x 5
Abs superset: 3 L chins and plank complex for 3 sets
Nice and sharp today after my day off. A bit annoyed with missing the last 2 snatches, but the first 4 were decent and felt easy considering the weight's only 3kg below my best snatch. The first miss I just lacked extension/focus, the second one I probably overcompensated a bit - I jumped back slightly and ended up losing it forward although there was lots of height on it. Think I probably extended back and threw the head back. Moral of the story is to extend hard but under control, I suppose. Like the way the dip and drive on the jerk have to be. Hmm.
Jerks were quite solid and squats were easy.
Tuesday 10th March
Dynamic warmup, light overhead squats and drop snatches
Snatch: 2@34, 1@37, 40, 40, 43, 46 x 4, miss@46 x 2
Jerk warmup
Rack jerks (one behind, one in front): 35 x 2, 40, 45, 49, 52 x 5
Back Squats: 4@50, 2@60, 2@70, 2@80, 2@82 x 5
Abs superset: 3 L chins and plank complex for 3 sets
Nice and sharp today after my day off. A bit annoyed with missing the last 2 snatches, but the first 4 were decent and felt easy considering the weight's only 3kg below my best snatch. The first miss I just lacked extension/focus, the second one I probably overcompensated a bit - I jumped back slightly and ended up losing it forward although there was lots of height on it. Think I probably extended back and threw the head back. Moral of the story is to extend hard but under control, I suppose. Like the way the dip and drive on the jerk have to be. Hmm.
Jerks were quite solid and squats were easy.
Sunday, March 8, 2009
Sunday's Solitary Superb Snatches
Sunday 8th March
Dynamic warmup, overhead squats, drop snatches
Snatch: 2@34, 2@37.5, 2@40, 2@42.5 x 6
Jerk warmup
Rack jerk: 2@35, 2@40, 45, 50, 54, 58, 62, 62, 62, miss@62, 2@50 x 3
Front squat: 3@45, 3@52.5, 3@60 x 3
Jerk supports: 100kg, 110kg, 120kg x 3
Another good day. Snatches felt sharper, speed under the bar was great and felt very solid receiving the bar as well (hurrah for heavy drop snatches).
The rack jerks were decent as well although really not feeling sharp like the snatches did. Did some stretching on the shoulders to help me drop into the right bottom position, and drilling it between reps which seemed to help. Also focusing on keeping elbows up and controlling the dip, yet having an explosive drive. Got 3 good reps with 62 which is decent after a week of not jerking heavy, but missed the 4th and just felt knackered at that stage so I dropped back to 50 for 3 doubles to get a bit more volume in. Spent this session wishing our jerk boxes had arrived :)
Dynamic warmup, overhead squats, drop snatches
Snatch: 2@34, 2@37.5, 2@40, 2@42.5 x 6
Jerk warmup
Rack jerk: 2@35, 2@40, 45, 50, 54, 58, 62, 62, 62, miss@62, 2@50 x 3
Front squat: 3@45, 3@52.5, 3@60 x 3
Jerk supports: 100kg, 110kg, 120kg x 3
Another good day. Snatches felt sharper, speed under the bar was great and felt very solid receiving the bar as well (hurrah for heavy drop snatches).
The rack jerks were decent as well although really not feeling sharp like the snatches did. Did some stretching on the shoulders to help me drop into the right bottom position, and drilling it between reps which seemed to help. Also focusing on keeping elbows up and controlling the dip, yet having an explosive drive. Got 3 good reps with 62 which is decent after a week of not jerking heavy, but missed the 4th and just felt knackered at that stage so I dropped back to 50 for 3 doubles to get a bit more volume in. Spent this session wishing our jerk boxes had arrived :)
Saturday, March 7, 2009
2009 - a training odyssey
Saturday 7th March
Back to proper heavy training again, though The Butcher said I could snatch/clean normally but to take it fairly easy on the squats until Monday. At least, that what I'm claiming I heard :)
Warmup, overhead squats, light drop snatches
Snatch combo: 30, 34, 37, 39, 41 x 3
Jerk skill work/shoulder flexibility (waiting for squat stands...)
Heavy drop snatch: 2@35, 2@39, 3@42, 2@45, 2@48 x 3
Clean warmup
Cleans: 2@45, 2@49, 2@52, 2@55, 2@58 x 4
Back squats: 3@50, 3@60, 3@70 x 6
Step ups: 8@40 x 3
Leg curls: 6@55, 6@60 x 3
This took bloody ages, was at it about 2 hours including my warmup at the start. It is no wonder I am never in the mood for ancillary exercises after my main sessions... still it's all done for the week now except jerk supports which I forgot to do the other night.
Not feeling particularly sharp today, but the snatches and cleans were fairly heavy and I got through them OK. Clean doubles were not as tough as last time I did those with 58, recovering was a lot easier so I'd say my leg strength is coming back thanks to the light week. On the other hand I'm finding I'm not getting the bounce out of the bottom at all on the second rep of the doubles and am basically just having to power out of rock bottom. OTOH these are close to 90% cleans, or at least 90% of what I've been allowed to clean, so perhaps some breakdown in technique isn't unexpected.
Back to proper heavy training again, though The Butcher said I could snatch/clean normally but to take it fairly easy on the squats until Monday. At least, that what I'm claiming I heard :)
Warmup, overhead squats, light drop snatches
Snatch combo: 30, 34, 37, 39, 41 x 3
Jerk skill work/shoulder flexibility (waiting for squat stands...)
Heavy drop snatch: 2@35, 2@39, 3@42, 2@45, 2@48 x 3
Clean warmup
Cleans: 2@45, 2@49, 2@52, 2@55, 2@58 x 4
Back squats: 3@50, 3@60, 3@70 x 6
Step ups: 8@40 x 3
Leg curls: 6@55, 6@60 x 3
This took bloody ages, was at it about 2 hours including my warmup at the start. It is no wonder I am never in the mood for ancillary exercises after my main sessions... still it's all done for the week now except jerk supports which I forgot to do the other night.
Not feeling particularly sharp today, but the snatches and cleans were fairly heavy and I got through them OK. Clean doubles were not as tough as last time I did those with 58, recovering was a lot easier so I'd say my leg strength is coming back thanks to the light week. On the other hand I'm finding I'm not getting the bounce out of the bottom at all on the second rep of the doubles and am basically just having to power out of rock bottom. OTOH these are close to 90% cleans, or at least 90% of what I've been allowed to clean, so perhaps some breakdown in technique isn't unexpected.
Friday, March 6, 2009
Backoff Week Blues
Monday 2nd March
OHS and drop snatches
Snatch combo: 30, 35, 37 x 3
Heavy drop snatches: 2@35, 2@38, 2@41, 2@44 x 3
Jerk warmup
Rack jerk: 2@40 x 2, 45, 51, 54 x 5
All easy enough. Knackered after the weekend.
Wednesday 4th March
OHS and DS
Snatch: 2@30, 2@33, 2@35, 38, 40 x 5 singles
Jerk warmup
Rack jerks (one behind and one in front): 30, 35, 40, 45, 48 x 4
Front squats: 5@30, 3@45, 2@55 x 6
Push presses: 5@40, 5@45, 5@48 x 3
Again a nice easy session. Snatches felt light, actually overpulled one and ended up on my arse...
Thursday 5th March
OHS and DS
Snatch: 2@33, 2@36, 2@38 x 4
C+J warmup
C+J; 2@35, 40, 44, 48, 52 x 3
Back squat: 5@50, 2@60, 2@70 x 3
Bit of a mess today, usually seems to happen in middle of light week.
Friday 6th March
OHS and DS
Hang Power Snatch: 3@35 x 5
Front squat and jerk: 1+2@35 x 2, 40, 45, 50 x 5
Front squat: 2@55, 2@60, 2@65 x 3
Auxiliary stuff: scap circuit, ab work, 4 sets of inverted rows
Good day today, power snatches were getting away from me slightly. First couple of 50kg jerks weren't caught too well but some stretching of the shoulders helped a lot.
Back to heavy stuff from tomorrow. Got to do my auxiliary hamstring work, jerk supports and stepups.
OHS and drop snatches
Snatch combo: 30, 35, 37 x 3
Heavy drop snatches: 2@35, 2@38, 2@41, 2@44 x 3
Jerk warmup
Rack jerk: 2@40 x 2, 45, 51, 54 x 5
All easy enough. Knackered after the weekend.
Wednesday 4th March
OHS and DS
Snatch: 2@30, 2@33, 2@35, 38, 40 x 5 singles
Jerk warmup
Rack jerks (one behind and one in front): 30, 35, 40, 45, 48 x 4
Front squats: 5@30, 3@45, 2@55 x 6
Push presses: 5@40, 5@45, 5@48 x 3
Again a nice easy session. Snatches felt light, actually overpulled one and ended up on my arse...
Thursday 5th March
OHS and DS
Snatch: 2@33, 2@36, 2@38 x 4
C+J warmup
C+J; 2@35, 40, 44, 48, 52 x 3
Back squat: 5@50, 2@60, 2@70 x 3
Bit of a mess today, usually seems to happen in middle of light week.
Friday 6th March
OHS and DS
Hang Power Snatch: 3@35 x 5
Front squat and jerk: 1+2@35 x 2, 40, 45, 50 x 5
Front squat: 2@55, 2@60, 2@65 x 3
Auxiliary stuff: scap circuit, ab work, 4 sets of inverted rows
Good day today, power snatches were getting away from me slightly. First couple of 50kg jerks weren't caught too well but some stretching of the shoulders helped a lot.
Back to heavy stuff from tomorrow. Got to do my auxiliary hamstring work, jerk supports and stepups.
Monday, March 2, 2009
Spring Fever
Friday 27th of February
Back from 3 days away without access to the gym. I usually don't feel very sharp first workout back so it was important to get into the gym and do a little bit just in order to be on form for the weekend's training. I snatched singles up to to 43kg and C+Jed to 54kg.
Saturday 28th of February
Went down to Whites of Wexford with the Hercs crew and various of the Limerick lads to do a weekend's high volume stress training in their High Performance Gym (aka marquee) and get cryotherapy sessions. We did 4 sessions of about an hour each. The format of most of them involved doing a particular exercise to a max and then using the remaining time in the 30 minute block to drop to 80% of the best lift achieved and do doubles for volume. Pulls and presses weren't done to maxes.
I've omitted all the usual warmup stuff but it was done where needed.
Session 1:
Power snatch: 30, 33, 36, 38, 40, 43, missed 46, 2@35 x 8 sets
Clean pulls: 3@45, 3@55, 3@65 x 6
Push press: 5@35 x 4
All easy enough. Power snatch max that day well down on my best, which is 46. Might have done better going 42, 44, 46... next time.
Session 2:
Snatch: 2@33, 1@36, 39, 41, 43, 45, 46, 47, 48, 49, 2@40 x 2
Back squat: 5@40, 3@60, 3@50, 2@60, 65, 75, 80, 85, 80 (misload), 90, 92
New snatch personal best of 49kg - w00t! Nice to get, I haven't been able to snatch over 46 since last December, probably due to the volume I've been doing. If I can do 49 on a day when I've been training hard for weeks and am not tapered I can likely do more on a good day. I seem to be getting better at heavy attempts again despite lacking a bit of sharpness - this is the 5th time I've maxed on either snatch or power snatch in the last 3 weeks so I'm getting back in the groove of it again.
We did a cryo session at this point, I just did 3 minutes.
Session 3:
Warmup for C+J
C+J: 2@35, 40, 45, 50, 54, 58, 60, missed 63, 63, missed 66 (jerk), missed 66 (jerk), 2@50 x 3
Snatch pulls: 3@45, 3@50 x 6
Hard session, didn't feel warm or sharp after the cryo, break was very short between it and training. We shouldn't have done it this way. 66 is a personal best clean, which is nice, but shame I didn't get the jerks. I was letting the elbows drop and driving the bar forward both times, got to work on that.
Session 4:
Power clean: 2@40, 44, 48, 51, 54 (got pushed down to full clean depth), 2@40 x 4
Back squat: 3@50, 2@60, 70, 75, 80, 64, 68, 90, 2@72 x 8
Not very strong on either of those.
More cryo after this session, I did 4 minutes.
Sunday 1st of March
Woke up sore despite the cryo, so the first session was pretty tough.
Session 1:
Power snatch: 2@25, 2@30, 35, 37, 39, 40, 41, 42, missed 43, 2@39 x 8
Power clean:3@30, 3@35, 40, 45, 48, 50, 52, 54, 56 (got driven down to clean depth), 2@45 x 8
I misloaded the bar for my power snatch doubles, ought to have been 34. Oops. Lots of time for volume this session since my max weights weren't up to much.
Session 2:
Snatch: 33, 35, 37, 39, 41, 43, missed 45 due to brainfart, 45, 47, missed 49 x 3
Front squat: 5@20, 3@40, 2@50, 60, 65, 69, 72, 75, 77, 79, missed 80, 2@64 x 7
The first two misses with 49 were very close, I actually had the second one locked out in a good position then someone said something to me and I lost it :) Fairly good snatching for a day when I know I definitely wasn't at my best brute-strength wise. Getting much better at heavy snatch attempts again.
The 79kg front squat is a new PB by one kilo, but it was very tough.
At the end of the day we did 2 sessions of cryo with about 1.5 hours gap between.
Back from 3 days away without access to the gym. I usually don't feel very sharp first workout back so it was important to get into the gym and do a little bit just in order to be on form for the weekend's training. I snatched singles up to to 43kg and C+Jed to 54kg.
Saturday 28th of February
Went down to Whites of Wexford with the Hercs crew and various of the Limerick lads to do a weekend's high volume stress training in their High Performance Gym (aka marquee) and get cryotherapy sessions. We did 4 sessions of about an hour each. The format of most of them involved doing a particular exercise to a max and then using the remaining time in the 30 minute block to drop to 80% of the best lift achieved and do doubles for volume. Pulls and presses weren't done to maxes.
I've omitted all the usual warmup stuff but it was done where needed.
Session 1:
Power snatch: 30, 33, 36, 38, 40, 43, missed 46, 2@35 x 8 sets
Clean pulls: 3@45, 3@55, 3@65 x 6
Push press: 5@35 x 4
All easy enough. Power snatch max that day well down on my best, which is 46. Might have done better going 42, 44, 46... next time.
Session 2:
Snatch: 2@33, 1@36, 39, 41, 43, 45, 46, 47, 48, 49, 2@40 x 2
Back squat: 5@40, 3@60, 3@50, 2@60, 65, 75, 80, 85, 80 (misload), 90, 92
New snatch personal best of 49kg - w00t! Nice to get, I haven't been able to snatch over 46 since last December, probably due to the volume I've been doing. If I can do 49 on a day when I've been training hard for weeks and am not tapered I can likely do more on a good day. I seem to be getting better at heavy attempts again despite lacking a bit of sharpness - this is the 5th time I've maxed on either snatch or power snatch in the last 3 weeks so I'm getting back in the groove of it again.
We did a cryo session at this point, I just did 3 minutes.
Session 3:
Warmup for C+J
C+J: 2@35, 40, 45, 50, 54, 58, 60, missed 63, 63, missed 66 (jerk), missed 66 (jerk), 2@50 x 3
Snatch pulls: 3@45, 3@50 x 6
Hard session, didn't feel warm or sharp after the cryo, break was very short between it and training. We shouldn't have done it this way. 66 is a personal best clean, which is nice, but shame I didn't get the jerks. I was letting the elbows drop and driving the bar forward both times, got to work on that.
Session 4:
Power clean: 2@40, 44, 48, 51, 54 (got pushed down to full clean depth), 2@40 x 4
Back squat: 3@50, 2@60, 70, 75, 80, 64, 68, 90, 2@72 x 8
Not very strong on either of those.
More cryo after this session, I did 4 minutes.
Sunday 1st of March
Woke up sore despite the cryo, so the first session was pretty tough.
Session 1:
Power snatch: 2@25, 2@30, 35, 37, 39, 40, 41, 42, missed 43, 2@39 x 8
Power clean:3@30, 3@35, 40, 45, 48, 50, 52, 54, 56 (got driven down to clean depth), 2@45 x 8
I misloaded the bar for my power snatch doubles, ought to have been 34. Oops. Lots of time for volume this session since my max weights weren't up to much.
Session 2:
Snatch: 33, 35, 37, 39, 41, 43, missed 45 due to brainfart, 45, 47, missed 49 x 3
Front squat: 5@20, 3@40, 2@50, 60, 65, 69, 72, 75, 77, 79, missed 80, 2@64 x 7
The first two misses with 49 were very close, I actually had the second one locked out in a good position then someone said something to me and I lost it :) Fairly good snatching for a day when I know I definitely wasn't at my best brute-strength wise. Getting much better at heavy snatch attempts again.
The 79kg front squat is a new PB by one kilo, but it was very tough.
At the end of the day we did 2 sessions of cryo with about 1.5 hours gap between.
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