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 :)
Sunday, March 8, 2009
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.
Monday, February 23, 2009
Power to the people!
Decided to do something a bit unusual today because I'm away for the next 3 days without access to training facilities. The idea is to spend 30 minutes power snatching to a max for the day, then when that is reached drop to 80% of that and do doubles until time is up. I'd follow this with some snatch pulls for about 15 minutes and then some jerks from the rack and some back squatting. This is basically a bastardized excerpt of the sessions we did on Valentine's Day, which were good fun (and which I found really good for kicking me out of a training rut, too).
Mindful of yesterday's lesson I started with about 15 mins dynamic warmup and a bit of foam rolling for the glutes, back and hip flexors.
OHS: 5@bar x 3
Power snatch: 2@25, 2@30, 1@35, 38, 40, 42, 43, 44, 45, 46, missed 47, 2@37 x 5
Snatch pulls: 2@45, 2@50 x 5
Jerk warmup with 25kg - jerk dips, catches, jerks behind the neck
Rack jerk(1 behind, 1 in front): 35, 40, 44, 48, 52, 54 x 4
Back squat: 3@45, 3@55, 3@65, 3@70, 3@75, 3@80.
44, 45 and 46kg are new personal bests for the power snatch, and 46kg is awfully close to my best snatch at 48kg. As soon as I get a good run at a new snatch attempt on a good day my best has got to fall. I just need to keep working on the speed in second pull and extension, this has been serving me well this week.
Rack jerks were OK, still getting used to the behind the neck stuff, so hopefully I'll be able to handle more weight on them soon. Technique isn't perfect but it's improving.
The Butcher was reminding me to pull my shoulderblades together and rotate my elbows out in the jerk receiving position - must keep this in mind when jerking and especially doing jerk-related warmup stuff. I've been focusing heavily on snatch stuff this last while since I got that rack jerk PB on the 14th but really the jerk is as important if not more so.
Here's some video of the snatch pulls:
So here ends a pretty tough couple of weeks, a hell of a lot of volume done in snatch, clean and jerk and lots of progress made. Back to it on Friday for an easy session to sharpen me up for a weekend of lifting and cryotherapy in Wexford.
Fair play to Gillian also today on her new (accidental) power snatch max of 48kg :)
Mindful of yesterday's lesson I started with about 15 mins dynamic warmup and a bit of foam rolling for the glutes, back and hip flexors.
OHS: 5@bar x 3
Power snatch: 2@25, 2@30, 1@35, 38, 40, 42, 43, 44, 45, 46, missed 47, 2@37 x 5
Snatch pulls: 2@45, 2@50 x 5
Jerk warmup with 25kg - jerk dips, catches, jerks behind the neck
Rack jerk(1 behind, 1 in front): 35, 40, 44, 48, 52, 54 x 4
Back squat: 3@45, 3@55, 3@65, 3@70, 3@75, 3@80.
44, 45 and 46kg are new personal bests for the power snatch, and 46kg is awfully close to my best snatch at 48kg. As soon as I get a good run at a new snatch attempt on a good day my best has got to fall. I just need to keep working on the speed in second pull and extension, this has been serving me well this week.
Rack jerks were OK, still getting used to the behind the neck stuff, so hopefully I'll be able to handle more weight on them soon. Technique isn't perfect but it's improving.
The Butcher was reminding me to pull my shoulderblades together and rotate my elbows out in the jerk receiving position - must keep this in mind when jerking and especially doing jerk-related warmup stuff. I've been focusing heavily on snatch stuff this last while since I got that rack jerk PB on the 14th but really the jerk is as important if not more so.
Here's some video of the snatch pulls:
So here ends a pretty tough couple of weeks, a hell of a lot of volume done in snatch, clean and jerk and lots of progress made. Back to it on Friday for an easy session to sharpen me up for a weekend of lifting and cryotherapy in Wexford.
Fair play to Gillian also today on her new (accidental) power snatch max of 48kg :)
Sunday, February 22, 2009
Sunday's Septuagenarian Snatches
Friday 20th February
Quick dynamic warmup
OHS and drop snatches
Snatch: warmup sets, 2@42 x 6 (missed second rep of second set)
Jerk dips, jerk catches, split jerks, light front squats with 25kg bar
C+J: 40, 44, 48, 52, 54, 57, 59 x 4
Front squats: can't remember, will have to check training log later!
C+J video:
Really good snatching today, the last couple of sets of snatch in particular felt really good - light and fluid. The Butcher was originally going to have me to stop on 5 sets but I got a bonus set because I was making them look easy :)
Saturday 21st February - ancillary training
Hamstring curls supersetted with pulldowns, step ups supersetted with decline pushups, scap work and ab work, stretching.
Sunday 22nd February
Am away Tuesday to Thursday this week so trying to get as much training int0 Sunday and Monday as possible - wouldn't normally do this much because I'm not a lunatic :)
OHS and drop snatches 3 sets each
Snatch: 2@33, 1@36, 39, missed 42, 42, 45, 45, missed 45, 45, 45, missed 45
Heavy drop snatches: 2@35, 2@40, 2@44, 2@46 x 3
Rack jerk warmup (jerk dips, jerk catches, split jerks)
Rack jerks: 2@35, 2@40, 2@45, 2@50, 2@55 x 5
Clean warmup: 5 light front squats with 35kg
Cleans: 2@35, 2@40, 2@45, 2@50, 2@54, 2@58 x 4
Front squats: 3@55, 3@60, 3@65 x 3
Annoying to miss those two 45kg snatches but on the first miss two septuagenarian ex-weightlifters were having an extremely loud chat 4 feet away from me, and tiredness was setting in on the last rep. Still, I need better, faster extension on my heavier snatches. I do this much better on every other lift, even snatch doubles/triples, but for some reason on heavy single snatches I'm just wimpy.
Position also wasn't great on the snatches, not as good as on Friday anyway. Could have done with a better warmup but I knew time would be tight on this session. Probably a false economy, that.
I also have a manky headcold but it seems to be moving off now. Really irritating as I haven't been sick in months and months - I thought I'd acquired some sort of superhuman immune system but it appears this is not the case. D'oh.
Quick dynamic warmup
OHS and drop snatches
Snatch: warmup sets, 2@42 x 6 (missed second rep of second set)
Jerk dips, jerk catches, split jerks, light front squats with 25kg bar
C+J: 40, 44, 48, 52, 54, 57, 59 x 4
Front squats: can't remember, will have to check training log later!
C+J video:
Really good snatching today, the last couple of sets of snatch in particular felt really good - light and fluid. The Butcher was originally going to have me to stop on 5 sets but I got a bonus set because I was making them look easy :)
Saturday 21st February - ancillary training
Hamstring curls supersetted with pulldowns, step ups supersetted with decline pushups, scap work and ab work, stretching.
Sunday 22nd February
Am away Tuesday to Thursday this week so trying to get as much training int0 Sunday and Monday as possible - wouldn't normally do this much because I'm not a lunatic :)
OHS and drop snatches 3 sets each
Snatch: 2@33, 1@36, 39, missed 42, 42, 45, 45, missed 45, 45, 45, missed 45
Heavy drop snatches: 2@35, 2@40, 2@44, 2@46 x 3
Rack jerk warmup (jerk dips, jerk catches, split jerks)
Rack jerks: 2@35, 2@40, 2@45, 2@50, 2@55 x 5
Clean warmup: 5 light front squats with 35kg
Cleans: 2@35, 2@40, 2@45, 2@50, 2@54, 2@58 x 4
Front squats: 3@55, 3@60, 3@65 x 3
Annoying to miss those two 45kg snatches but on the first miss two septuagenarian ex-weightlifters were having an extremely loud chat 4 feet away from me, and tiredness was setting in on the last rep. Still, I need better, faster extension on my heavier snatches. I do this much better on every other lift, even snatch doubles/triples, but for some reason on heavy single snatches I'm just wimpy.
Position also wasn't great on the snatches, not as good as on Friday anyway. Could have done with a better warmup but I knew time would be tight on this session. Probably a false economy, that.
I also have a manky headcold but it seems to be moving off now. Really irritating as I haven't been sick in months and months - I thought I'd acquired some sort of superhuman immune system but it appears this is not the case. D'oh.
Friday, February 20, 2009
Laura - 9, 41kg - 0
Wednesday 18th February - heavy snatches and rack jerks
Bit of a warmup, OHS and drop snatches
Snatch: 2@32.5, 2@35, 1@37.5, 1@40, 1@42, 1@44 x 5 (and 2 misses on the 5th and 6th attempts, 1 forward one back)
Jerk warmup
Rack jerk: 2@35, 2@45, 1@50, 1@55, 1@57.5, 1@60 x 5 and 1 miss (due to holding the bar too long before jerking it)
Front squats: 3@40, 1@50, 1@55 x 3
A good day overall, but a lot going on - Sami, Gill and Shane were all training and the gym was pretty noisy and busy in general. Snatches and rack jerks were both around the 90% of max mark for me and it was an effort to concentrate enough to get these lifts in.
Missed a couple of snatch attempts, not because the bar was too heavy but because fatigue was starting to set in and distraction.
Thursday 19th February - snatch combo and more rack jerks
Warmup, OHS, drop snatches
2PS + 1S: 33, 36, 39, 41 x 3
Jerk warmup
Rack Jerk (1 behind neck, 1 in front): 30, 35, 40, 45, 50 x 4
Back squat: 5@40, 5@50, 2@60, 2@60, 2@73 x 6
All good today. The snatch combos were very tough (OK, they were modified snatch combo with 2PS instead of HPS + PS - due to my still delicate ripped callous). Mind you they should be tough, 41kg is a hilarious 85% of my best ever snatch to date so I shouldn't be able to do this at all. Here's the second set:
The Butcher has been threatening me with behind the neck jerks for ages now, but they haven't happened for some reason or another. I didn't much like these before but then I've done very little of them - definitely started to enjoy them a bit as I got into the groove. Here's the set with 45kg:
Moved the squats up another notch and leg was fine, hopefully back to normal squatting soon.
Need to get the ancillary work done this week, there is just no time at the end of sessions. Plan to get my push presses done at end of Friday's session to give shoulders max rest before I have to jerk again, then get in and do the rest on Saturday morning.
Bit of a warmup, OHS and drop snatches
Snatch: 2@32.5, 2@35, 1@37.5, 1@40, 1@42, 1@44 x 5 (and 2 misses on the 5th and 6th attempts, 1 forward one back)
Jerk warmup
Rack jerk: 2@35, 2@45, 1@50, 1@55, 1@57.5, 1@60 x 5 and 1 miss (due to holding the bar too long before jerking it)
Front squats: 3@40, 1@50, 1@55 x 3
A good day overall, but a lot going on - Sami, Gill and Shane were all training and the gym was pretty noisy and busy in general. Snatches and rack jerks were both around the 90% of max mark for me and it was an effort to concentrate enough to get these lifts in.
Missed a couple of snatch attempts, not because the bar was too heavy but because fatigue was starting to set in and distraction.
Thursday 19th February - snatch combo and more rack jerks
Warmup, OHS, drop snatches
2PS + 1S: 33, 36, 39, 41 x 3
Jerk warmup
Rack Jerk (1 behind neck, 1 in front): 30, 35, 40, 45, 50 x 4
Back squat: 5@40, 5@50, 2@60, 2@60, 2@73 x 6
All good today. The snatch combos were very tough (OK, they were modified snatch combo with 2PS instead of HPS + PS - due to my still delicate ripped callous). Mind you they should be tough, 41kg is a hilarious 85% of my best ever snatch to date so I shouldn't be able to do this at all. Here's the second set:
The Butcher has been threatening me with behind the neck jerks for ages now, but they haven't happened for some reason or another. I didn't much like these before but then I've done very little of them - definitely started to enjoy them a bit as I got into the groove. Here's the set with 45kg:
Moved the squats up another notch and leg was fine, hopefully back to normal squatting soon.
Need to get the ancillary work done this week, there is just no time at the end of sessions. Plan to get my push presses done at end of Friday's session to give shoulders max rest before I have to jerk again, then get in and do the rest on Saturday morning.
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