On Sunday 15th of August I attended a training session down in Limerick overseen by Andy Tysz and his assistant coach Stephen. It was an informal enough affair, basically we did two of our usual training sessions with Andy and Stephen providing feedback, with some Q+A afterwards.
Morning Session:
Snatch warmup (usual stuff, overhead squats, drop snatches, some dynamic warmup stuff and selected stretches)
Snatch: 2@34, 2@35, 2@37.5, 2@40, 2@42.5, 2@45, 2@45, 1+miss@45
Jerk from split: 3@30, 3@35, 3@40 x 3
Rack jerk: 2@40, 2@40, 2@45, 1@50, 1@55, miss@57.5 (small pressout), 57.5, 60, 60, 60
I felt a bit sluggish initially snatching, probably due to the unaccustomed hour, but things improved and I ended up doing 2 personal best doubles at 45, while feeling quite good and fast. I didn't get a lot of feedback on the snatch from Andy - he said I should go and get faster and stronger, mostly. He did suggest that I lock my snatch out overhead in an odd way, externally rotating my arms as opposed to internally rotating them which he reckons is standard. TBH what I do feels perfectly secure to me and I don't tend to lose snatches that I get to lockout height, but I will experiment with the other way and see how it feels.
On the jerks he mentioned the timing of the dip and drive and my tendency to drop my elbows a little as I dip - both things Harry has pointed out and that I'm already working on.
Afternoon Session:
Power snatch: 2@25 x 2, 2@30, 2@35, 2@37.5, 2@40 x 5
C+J: 2@35, 2@42.5, 1@47.5, 51, 54, 57, 60, 63, 65, 67, 68, miss@69 (missed jerk)
Back squat: warmups, 2@80 x 3
Planks: 3 holds with 10kg
Didn't go super heavy on the power snatches because I was a bit fatigued. However, the feedback I got on these was possibly the most useful I got all day. Andy spotted the fact that I seem to pause a bit between my first and second pulls, losing some bar speed. He thinks if I can make that transition smoother I'll get more power. I tried this on the last couple of sets and things did feel easier. I think it probably applies to the full snatch as well.
Another tip exclusive to the power snatch was that I seem to end up chasing the bar overhead sometimes in my power snatch because I'm dropping down and forward to catch, rather than just down. That was something that had been annoying me for a while, because it never happens in the full snatch. Good to know.
A final small thing was that Stephen spotted my starting position is slightly uneven, with my left foot slightly rotated out. Not sure I can fix this one though, it's probably how I compensate for my left leg being slightly longer.
So on to clean and jerks - for someone who hasn't cleaned over 64 or jerked over 63 in months I did pretty well - 68 was a PR C+J and equals my best rack jerk. It was a fairly nice smooth lift apart from the jerk being very slightly in front - those pesky dropping elbows again.
I did a decent clean with 69 too but missed the jerk - I think I just didn't drive it hard enough. It feels like it should come soon though. The clean felt excellent, it just felt like a nice challenging weight to get my teeth into rather than a limit weight - it actually felt easier than a 69kg front squat would be, although that might have been partly adrenalin :)
Feedback on C+J was that I can improve my timing slightly when catching the bar in both clean and jerk - I am locking myself under the bar fractionally too late in both. I'll have to work on this one.
All in all a very good day and I'm glad I went. Andy Tysz has a really good eye for diagnosing even the tiniest of problems. It was also nice to outnumber the boys for once, we had 5 female lifters down to 3 males, which is definitely a first for Irish weightlifting.
Monday, August 17, 2009
DOMS aplenty
Tuesday 11th August
Snatch: warmup sets, 2@42, 2@42, 1+miss@42, 2@42
Jerks from split: warmup sets, 3@35 x 4
Back squats: warmup sets, 2@80 x 3
Plank holds
A nice easy first session back after being sick. Snatches down 2kg from my usual doubles weight, but for first day back they were good and snappy, if a little wobbly at the bottom. Quads were asleep totally, doubles with 80kg were harder than 5s with 82 10 days previously.
On the other hand, the time off did wonders for my shoulder tendonitis - shoulder now feels like a normal shoulder again, so maybe it was worth it.
Wednesday 12th August
Snatch: 2@35, 1@37, 39, 41, 43, 45, miss@46 (locked out but caught higher on one side than the other, lost it), 46, 46, 46
Rack jerks: 2@35, 2@40, 2@45, 1@50, 54, 58, 61, 63, 63, 63, miss@63, 63
Cleans: warmup sets, 2@62 x 3
Front squat: warmups, 3@67 x 3
Good day today - snatching good singles at 46 with only one very close miss. Rack jerks were the heaviest I've jerked since April, and no lockout problems. Cleans and squats down a bit though.
Thursday 13th August
Power snatch: warmups, 2@42.5, 2@42.5, 2@42.5, miss@42.5
BTN jerks: warmups, 2@60 x 3
C+J: warmups, 2@58 x 3
Front squat: warmups, 2@67 x 2
Lat pulldowns 3 x 5
Another decent day - added a kilo to the BTN jerks and C+Js. Front squats feeling a bit easier, too.
Friday 14th August
Hang power snatch from high hang: warmup sets, 3@40 x 4
Light snatch: 2@35, 22@40 x 4
Snatch pulls: 2@44, 2@49, 2@54 x 4
Power jerks: warmups, 2@58 x 3
Power cleans: warmups, 3@58 x 4
Back squats: warmups, 5@76 x 3
A long day today, due to compressing most of what I normally do in three sessions into two. A really good day though - I made all 12 reps on the hang power snatches with 40 for the first time. Power jerks were apparently 'textbook', my timing on these is getting much better. Added weight to the power clean triples and got through that fine despite being pretty wrecked at that stage. Took it easy enough on the back squats, in order to not be too fatigued for Sunday.
Snatch: warmup sets, 2@42, 2@42, 1+miss@42, 2@42
Jerks from split: warmup sets, 3@35 x 4
Back squats: warmup sets, 2@80 x 3
Plank holds
A nice easy first session back after being sick. Snatches down 2kg from my usual doubles weight, but for first day back they were good and snappy, if a little wobbly at the bottom. Quads were asleep totally, doubles with 80kg were harder than 5s with 82 10 days previously.
On the other hand, the time off did wonders for my shoulder tendonitis - shoulder now feels like a normal shoulder again, so maybe it was worth it.
Wednesday 12th August
Snatch: 2@35, 1@37, 39, 41, 43, 45, miss@46 (locked out but caught higher on one side than the other, lost it), 46, 46, 46
Rack jerks: 2@35, 2@40, 2@45, 1@50, 54, 58, 61, 63, 63, 63, miss@63, 63
Cleans: warmup sets, 2@62 x 3
Front squat: warmups, 3@67 x 3
Good day today - snatching good singles at 46 with only one very close miss. Rack jerks were the heaviest I've jerked since April, and no lockout problems. Cleans and squats down a bit though.
Thursday 13th August
Power snatch: warmups, 2@42.5, 2@42.5, 2@42.5, miss@42.5
BTN jerks: warmups, 2@60 x 3
C+J: warmups, 2@58 x 3
Front squat: warmups, 2@67 x 2
Lat pulldowns 3 x 5
Another decent day - added a kilo to the BTN jerks and C+Js. Front squats feeling a bit easier, too.
Friday 14th August
Hang power snatch from high hang: warmup sets, 3@40 x 4
Light snatch: 2@35, 22@40 x 4
Snatch pulls: 2@44, 2@49, 2@54 x 4
Power jerks: warmups, 2@58 x 3
Power cleans: warmups, 3@58 x 4
Back squats: warmups, 5@76 x 3
A long day today, due to compressing most of what I normally do in three sessions into two. A really good day though - I made all 12 reps on the hang power snatches with 40 for the first time. Power jerks were apparently 'textbook', my timing on these is getting much better. Added weight to the power clean triples and got through that fine despite being pretty wrecked at that stage. Took it easy enough on the back squats, in order to not be too fatigued for Sunday.
Wednesday, August 12, 2009
Attack of the giant tonsils
Friday 31st July
Power snatch from high hang: warmup sets., 3@40, 3@40, 1+miss+1@40, 1+miss+miss@40
Snatch pulls: warmup sets, 3@50 x 3
Power cleans: warmup sets, 3@57 x 4
Back squats: warmup sets, 5@82 x 3
Plank holds x 3
Good day, missed some of the hang power snatches but power cleans were snappy. Added weight to back squats again, they were fairly tough. I was due a light week after this session but it ultimately turned into a week off because I came down with tonsillitis and was feeling generally crappy.
Power snatch from high hang: warmup sets., 3@40, 3@40, 1+miss+1@40, 1+miss+miss@40
Snatch pulls: warmup sets, 3@50 x 3
Power cleans: warmup sets, 3@57 x 4
Back squats: warmup sets, 5@82 x 3
Plank holds x 3
Good day, missed some of the hang power snatches but power cleans were snappy. Added weight to back squats again, they were fairly tough. I was due a light week after this session but it ultimately turned into a week off because I came down with tonsillitis and was feeling generally crappy.
Friday, July 24, 2009
Super Awesome Jerks
Wednesday 22nd July
Power snatch; 4@25, 2@30, 2@35, 2@38, 2@41, 1+miss@43, 2@41 x 3
Behind the neck jerks: 3@40, 3@45, 2@50, 5@55, 2@59 x 4
Front squat: 2@50, 2@55, 2@60, 2@67, 2@72 x 3
Press: 5@32 x 3
Lat pulldowns 5 x 3
A reasonably nice easy day. Power snatches were a bit flaky - I tried a double with 43 and it wasn't quite there, so had to drop back down... but third day in a row training and probably not 100% sharp.
BTN jerks on the other hand were sharp, nice and fast with a good lockout on every one. The first set of 59s I actually did thinking it was 54kg, I was using a 20kg bar because we'd run out of 15kg ones and forgot to compensate. Once this was pointed out I promptly missed my next attempt at the same weight, before getting the next 3 sets done perfectly. See, all in the brain!
Thursday 23rd July
Snatch (light day): 2@33, 2@37, 2@40 x 4
Power Jerk: 3@25, 3@35, 2@40, 2@45, 2@59, 2@53 x 2, 2@56 x 3.
C+J: warmup sets, 2@55 x 3
Trap bar deadlifts: warmup sets, 3@90 x 3 (plus weight of trap bar)
OK day, power jerks strong but a bit wobbly at top of a couple of them, mainly due to losing focus - got to be better on this, even when I think the lift is easy. C+Js were fine, cleans easy and jerks were good.
Friday 24th July
Power snatch from high hang: warmup sets, 3@40, 3@40, 3@40, miss+1+miss@40
Snatch pulls: warmup sets, 2@53 x 4
Split jerks: warmup sets, 3@35 x 4
Back squats: warmup sets, 5@80 x 3
Think that's the first time I've managed 40 x 3 on the hang power snatches. Yay! Another kilo on the back squat 5s.
Monday 27th July
Snatch warmup
Snatch: warmup sets, 2@44 x 4
Jerks from split: warmup sets, 3@35 x 4
Plank holds, abs, back extensions
All my reps in the snatches, yay. Felt really good, all caught in good position and easy.
Skipped squats just this once to leave something in the tank for Tuesday.
Have swapped jerks from split at the end of the week with power cleans at the start, also in order to have more in the tank for snatches at the start of the week, and to get me in the groove for rack jerks on Tuesdays. Also dropping most of my pulls (we just think I've run the course of them for the moment and am doing plenty of volume), so that makes this a nice easy session.
Tuesday 28th July
Snatch to max: 2@34, 2@37, 1@40, 42, 44, 46, miss@48, 48, 49, miss@50 x 3
Rack jerks: 3@35, 2@40, 2@45, 1@49, 1@53, 1@56, 1@56, 1@58, 1@60, 1@62, 1@62
Clean: 2@45, 2@49, 2@54, 2@58, 2@61, 2@64 x 3
Front squat: warmup sets, 3@73 x 3
Good day today - snatched well, and managed to hit 49kg which is only 1kg under my best and considering I haven't snatched over 46 since April pretty pleased with that. Missed 50 3 times, was close the second time but not quite. I've got to stop poking my head forward when receiving the bar. I was also cutting my pull a bit on the heavier snatches, which I have stopped doing on the lighter ones. A timing thing to work on. There is definitely more there now.
Good jerks too, apparently a little wobble at the top of the 62s but still, a lot heavier than I was able to jerk last week. Clean doubles heavy, but good form overall. Harry is bored with my cleans now because I never miss anymore, even when doing doubles at 3kg under my personal best. Ah well, he will have to live with it.
Front squats tough after all that - yet another PR triple on those.
Power snatch; 4@25, 2@30, 2@35, 2@38, 2@41, 1+miss@43, 2@41 x 3
Behind the neck jerks: 3@40, 3@45, 2@50, 5@55, 2@59 x 4
Front squat: 2@50, 2@55, 2@60, 2@67, 2@72 x 3
Press: 5@32 x 3
Lat pulldowns 5 x 3
A reasonably nice easy day. Power snatches were a bit flaky - I tried a double with 43 and it wasn't quite there, so had to drop back down... but third day in a row training and probably not 100% sharp.
BTN jerks on the other hand were sharp, nice and fast with a good lockout on every one. The first set of 59s I actually did thinking it was 54kg, I was using a 20kg bar because we'd run out of 15kg ones and forgot to compensate. Once this was pointed out I promptly missed my next attempt at the same weight, before getting the next 3 sets done perfectly. See, all in the brain!
Thursday 23rd July
Snatch (light day): 2@33, 2@37, 2@40 x 4
Power Jerk: 3@25, 3@35, 2@40, 2@45, 2@59, 2@53 x 2, 2@56 x 3.
C+J: warmup sets, 2@55 x 3
Trap bar deadlifts: warmup sets, 3@90 x 3 (plus weight of trap bar)
OK day, power jerks strong but a bit wobbly at top of a couple of them, mainly due to losing focus - got to be better on this, even when I think the lift is easy. C+Js were fine, cleans easy and jerks were good.
Friday 24th July
Power snatch from high hang: warmup sets, 3@40, 3@40, 3@40, miss+1+miss@40
Snatch pulls: warmup sets, 2@53 x 4
Split jerks: warmup sets, 3@35 x 4
Back squats: warmup sets, 5@80 x 3
Think that's the first time I've managed 40 x 3 on the hang power snatches. Yay! Another kilo on the back squat 5s.
Monday 27th July
Snatch warmup
Snatch: warmup sets, 2@44 x 4
Jerks from split: warmup sets, 3@35 x 4
Plank holds, abs, back extensions
All my reps in the snatches, yay. Felt really good, all caught in good position and easy.
Skipped squats just this once to leave something in the tank for Tuesday.
Have swapped jerks from split at the end of the week with power cleans at the start, also in order to have more in the tank for snatches at the start of the week, and to get me in the groove for rack jerks on Tuesdays. Also dropping most of my pulls (we just think I've run the course of them for the moment and am doing plenty of volume), so that makes this a nice easy session.
Tuesday 28th July
Snatch to max: 2@34, 2@37, 1@40, 42, 44, 46, miss@48, 48, 49, miss@50 x 3
Rack jerks: 3@35, 2@40, 2@45, 1@49, 1@53, 1@56, 1@56, 1@58, 1@60, 1@62, 1@62
Clean: 2@45, 2@49, 2@54, 2@58, 2@61, 2@64 x 3
Front squat: warmup sets, 3@73 x 3
Good day today - snatched well, and managed to hit 49kg which is only 1kg under my best and considering I haven't snatched over 46 since April pretty pleased with that. Missed 50 3 times, was close the second time but not quite. I've got to stop poking my head forward when receiving the bar. I was also cutting my pull a bit on the heavier snatches, which I have stopped doing on the lighter ones. A timing thing to work on. There is definitely more there now.
Good jerks too, apparently a little wobble at the top of the 62s but still, a lot heavier than I was able to jerk last week. Clean doubles heavy, but good form overall. Harry is bored with my cleans now because I never miss anymore, even when doing doubles at 3kg under my personal best. Ah well, he will have to live with it.
Front squats tough after all that - yet another PR triple on those.
Tuesday, July 21, 2009
Everything according to plan (except jerks)
Tuesday 21st July
Snatch: 2@33, 2@36, 1@38, 1@40, 1@42, 1@44, 1@46, 1@46, miss@46, miss@46, 1@46
Rack jerk: 2@35, 2@40, 2@45, 1@49, 53, 56, 56, 58, 58, 58, 55, 55.
Cleans: 2@40, 2@45, 2@50, 2@55, 2@60, 2@63 x 4
Front squats: 3@45, 3@55, 3@62, 3@68, 3@72 x 3
Change on last few weeks in this session - this is usually power snatches and behind the neck jerks and we've changed to snatch and rack jerk singles. This is usually a good training day, I'm sharp from previous day snatching but not exhausted from heavy cleaning and squatting.
This worked reasonably well. Snatches were nice and sharp. Missed 2 reps at the top weight, one overpulled and one underpulled. More practice with heavyish snatches will likely sort this out.
Rack jerks weren't great though, much shakier than those weights should be - again something's going wrong with the drive, still trying to figure out what. It might actually be a couple of things, Harry thinks I'm dipping too deep before I drive, which I probably am, and it also occurred to me late on that I might be driving from my toes, rather than my heels. If I could only get the same power in these as I am in my power jerks the numbers would be much, much better. I wonder if switching some jerk assistance exercises into my Monday's training might sharpen me up a bit for Tuesday's jerks. This is all most likely in my head, of course.
Cleans all fine, added another set of doubles on last week, and did another kilo on the front squat triples so the leg strength still seems to be coming along according to plan.
Snatch: 2@33, 2@36, 1@38, 1@40, 1@42, 1@44, 1@46, 1@46, miss@46, miss@46, 1@46
Rack jerk: 2@35, 2@40, 2@45, 1@49, 53, 56, 56, 58, 58, 58, 55, 55.
Cleans: 2@40, 2@45, 2@50, 2@55, 2@60, 2@63 x 4
Front squats: 3@45, 3@55, 3@62, 3@68, 3@72 x 3
Change on last few weeks in this session - this is usually power snatches and behind the neck jerks and we've changed to snatch and rack jerk singles. This is usually a good training day, I'm sharp from previous day snatching but not exhausted from heavy cleaning and squatting.
This worked reasonably well. Snatches were nice and sharp. Missed 2 reps at the top weight, one overpulled and one underpulled. More practice with heavyish snatches will likely sort this out.
Rack jerks weren't great though, much shakier than those weights should be - again something's going wrong with the drive, still trying to figure out what. It might actually be a couple of things, Harry thinks I'm dipping too deep before I drive, which I probably am, and it also occurred to me late on that I might be driving from my toes, rather than my heels. If I could only get the same power in these as I am in my power jerks the numbers would be much, much better. I wonder if switching some jerk assistance exercises into my Monday's training might sharpen me up a bit for Tuesday's jerks. This is all most likely in my head, of course.
Cleans all fine, added another set of doubles on last week, and did another kilo on the front squat triples so the leg strength still seems to be coming along according to plan.
Wednesday, July 15, 2009
Backoff week and the quest for jerk mojo
So the week from the 6th July to the 11th of July was a backoff week, and too boring to write about really, usual stuff at slightly reduced volume and weight. More physio-ing on the Tuesday, just more of the same as the previous fortnight.
Monday 13th July
Snatch warmup
Snatch: 2@34, 2@38, miss+1@41, 1+miss@44, 2@44, miss+1@44, 2@44
Snatch pulls: 2@44, 2@49, 2@53 x 4
Power cleans: 3@35, 3@42, 3@47, 3@52, 3@55 x 4
Back squat: warmups, 2@85 x 3
Press: warmups, 5@31 x 3
A good day for the most part. I was very tired due to a bout of insomnia which had my snatch form a bit all over the place, hence the two missed reps, but they were strong. Power cleans also felt strong (PR there).
Tuesday 14th July
Power snatch: 2@25 x 2, 2@30, 2@34, 2@38, 2@40, 2@42 x 4
BTN Jerk: 3@35, 3@40, 2@45, 2@50, 2@54, 2@58 x 3
Cleans: 2@45, 2@50, 2@55, 2@60, 2@63 x 3
Clean pulls: 2@63, 2@70 x 3
Front squat: warmup sets, 3@71 x 3
3 1 minute weighted plank holds
Very happy with all this, much better than the Monday thanks to a good night's sleep. PRs on the behind the neck jerks (I am liking these) and the clean doubles (they were tough but considering 67kg is my best clean single they should have been). Front squats were, another triples PR.
Thursday 16th July
Snatch: 2@35, 2@35, 2@39, 2@41, 2@43, 1@45 x 5
Snatch pulls: 2@45, 2@53 x 3, 2@56
Rack jerks: 2@40, 2@45, 1@50, 54, 54, 56 x 5
Front squat: 2@40, 2@50, 2@60, 2@70 x 3
Still tired and sore from Tuesday. Snatches started off pretty messy, although by the end they were much better. A bit disappointed in the jerks - 56kg harder than it should be, but then this is the first time I've done singles since pre-mumps, and overhead strength is coming back well. Just need to get the knack of the drive back. Decided to rejig the week's training a little bit in light of previous couple of weeks - in future single snatches and rack jerks will happen on Tuesdays when I should be fresher.
Friday 17th July
Snatch (light day): 2@34, 2@37, 2@40 x4
Power jerks: 2@35, 3@40, 3@45, 2@49, 2@53, 2@55 x 4
C+J: 2@35, 2@42, 3@47, 2@51, 2@54 x 4
Clean pulls: 2@54, 2@60, 2@65, 2@70 x 4
Trap bar deadlifts: 3@50, 3@80, 2@90 x 3 (plus weight of the bar)
A decent day, snatches were much more on form and felt very easy. Power jerks for 55kg doubles were great overall (one dodgy rep but most were good form). C+Js also good, cleans easy and jerks feeling better than Thursday.
Byrdie was down training, always good inspiration, especially for jerks. If I can get my drive as consistent as Cathal's and stop rushing it that will be my current woes fixed.
Saturday 18th July
Power snatch from high hang: 3@25, 3@30, 3@35, 3@39 x 4 (one missed rep of the 12, used straps)
Jerk from split: warmup sets, 3@40 x 4
Back squat: warmup sets, 5@79 x 3
Not a bad day, in a serious rush so left out usual plank holds. Power snatches were a little messy but they were good heavy triples. Shoulders absolutely killing me for the split jerks from all the jerking on Friday. Squats fairly strong, that's another 2kg on the working weight for 5s. All good there.
Monday 20th July
Snatch: 2@34, 2@38, 2@41, 2@43, miss+1@45, 1+miss@45, miss+1@45, 1+miss@45
Snatch pulls: 2@45, 2@50, 2@53 x 4
Power cleans: 3@40 x 2, 3@45, 3@50, 3@54, 3@56 x 4
Back squats (light day): 5@50, 2@60, 2@70, 2@80 x 3
Plank holds - 3 1 minute holds with 10kg plate
Overreached myself a bit on snatches there, only got half my reps on the working weight. Bad lifter. Power cleans were great, another kilo up there. Back squats ferociously hard, so kept them light today, it'll be hard front squats tomorrow and they're the important thing at the moment.
Monday 13th July
Snatch warmup
Snatch: 2@34, 2@38, miss+1@41, 1+miss@44, 2@44, miss+1@44, 2@44
Snatch pulls: 2@44, 2@49, 2@53 x 4
Power cleans: 3@35, 3@42, 3@47, 3@52, 3@55 x 4
Back squat: warmups, 2@85 x 3
Press: warmups, 5@31 x 3
A good day for the most part. I was very tired due to a bout of insomnia which had my snatch form a bit all over the place, hence the two missed reps, but they were strong. Power cleans also felt strong (PR there).
Tuesday 14th July
Power snatch: 2@25 x 2, 2@30, 2@34, 2@38, 2@40, 2@42 x 4
BTN Jerk: 3@35, 3@40, 2@45, 2@50, 2@54, 2@58 x 3
Cleans: 2@45, 2@50, 2@55, 2@60, 2@63 x 3
Clean pulls: 2@63, 2@70 x 3
Front squat: warmup sets, 3@71 x 3
3 1 minute weighted plank holds
Very happy with all this, much better than the Monday thanks to a good night's sleep. PRs on the behind the neck jerks (I am liking these) and the clean doubles (they were tough but considering 67kg is my best clean single they should have been). Front squats were, another triples PR.
Thursday 16th July
Snatch: 2@35, 2@35, 2@39, 2@41, 2@43, 1@45 x 5
Snatch pulls: 2@45, 2@53 x 3, 2@56
Rack jerks: 2@40, 2@45, 1@50, 54, 54, 56 x 5
Front squat: 2@40, 2@50, 2@60, 2@70 x 3
Still tired and sore from Tuesday. Snatches started off pretty messy, although by the end they were much better. A bit disappointed in the jerks - 56kg harder than it should be, but then this is the first time I've done singles since pre-mumps, and overhead strength is coming back well. Just need to get the knack of the drive back. Decided to rejig the week's training a little bit in light of previous couple of weeks - in future single snatches and rack jerks will happen on Tuesdays when I should be fresher.
Friday 17th July
Snatch (light day): 2@34, 2@37, 2@40 x4
Power jerks: 2@35, 3@40, 3@45, 2@49, 2@53, 2@55 x 4
C+J: 2@35, 2@42, 3@47, 2@51, 2@54 x 4
Clean pulls: 2@54, 2@60, 2@65, 2@70 x 4
Trap bar deadlifts: 3@50, 3@80, 2@90 x 3 (plus weight of the bar)
A decent day, snatches were much more on form and felt very easy. Power jerks for 55kg doubles were great overall (one dodgy rep but most were good form). C+Js also good, cleans easy and jerks feeling better than Thursday.
Byrdie was down training, always good inspiration, especially for jerks. If I can get my drive as consistent as Cathal's and stop rushing it that will be my current woes fixed.
Saturday 18th July
Power snatch from high hang: 3@25, 3@30, 3@35, 3@39 x 4 (one missed rep of the 12, used straps)
Jerk from split: warmup sets, 3@40 x 4
Back squat: warmup sets, 5@79 x 3
Not a bad day, in a serious rush so left out usual plank holds. Power snatches were a little messy but they were good heavy triples. Shoulders absolutely killing me for the split jerks from all the jerking on Friday. Squats fairly strong, that's another 2kg on the working weight for 5s. All good there.
Monday 20th July
Snatch: 2@34, 2@38, 2@41, 2@43, miss+1@45, 1+miss@45, miss+1@45, 1+miss@45
Snatch pulls: 2@45, 2@50, 2@53 x 4
Power cleans: 3@40 x 2, 3@45, 3@50, 3@54, 3@56 x 4
Back squats (light day): 5@50, 2@60, 2@70, 2@80 x 3
Plank holds - 3 1 minute holds with 10kg plate
Overreached myself a bit on snatches there, only got half my reps on the working weight. Bad lifter. Power cleans were great, another kilo up there. Back squats ferociously hard, so kept them light today, it'll be hard front squats tomorrow and they're the important thing at the moment.
Saturday, July 4, 2009
Let us not speak of snatches...
Wednesday 1st July
Snatch warmup
2@35, x 2, 1@38, 1@4, 1@44, miss@46 x 2, miss@44, call it a day
Snatch pulls: 2@44, 4@49, 2@53 x 4
Behind the neck jerks: 2@35, 2@40, 2@45, 2@50, 2@54, 2@57 x 4
Front squat: 3@45, 2@55, 2@65, 2@70 x 3
Lat pulldowns: 3 x 5
DB press: 3 x 5
So, bit of a disaster on snatches, supposed to be heavy singles day but just not there today - blame fatigue. This is at the end of a few good heavy weeks of training so no surprise really. Sleep has also been in shorter supply than I'd like. It'll be fine again after a recovery week next week.
Shoulder was sore - I had physio on it on Tuesday - but behind the neck jerks proved no problem, likely due to the wider grip. 57kg doubles is the heaviest I've ever done on these, so not weak overhead anymore.
Friday 3rd July
Snatch warmup
Snatch (light doubles day): 2@34, 2@37, miss x 2@40, 2@40, miss+1@40
Power jerk: 3@25, 3@30, 2@35, 2@40, 2@45, 2@50, 2@55, 2@54 x 3
C+J: 2@35, 2@40, 2@45, 2@50, 2@55 x 4
Clean pulls: 2@55, 2@60, 2@65, 2@70 x 4
Trap bar deadlifts: 3@bar+50, 3@70, 3@90 x 3
Another ropy snatch day, missed half my work reps at what should be very manageable weight. Tired. Both power jerks and C+Js were great though, no shoulder pain, it seems to have loosened out a lot now.
Saturday 4th July
Snatch warmup
Power snatch: 3@25, 3@29, 3@33, 3@36, 3@39, 1+miss+1@39, 1+miss+1@39, 3@39
Snatch pulls from high hang: 3@39, 3@42, 3@45 x 4
Jerk from split: 3@25, 3@30, 3@35 x 4
Back squat: 5@50, 5@60, 5@68, 5@73, 5@77 x 3
Plank holds: 3 1 minute holds with 10kg plate
Yet again power snatch misses that shouldn't have been - some reps were very good though. Just need to be more consistent with the speed on the second pull. Usual light jerks from split, working on landing lightly and using knees to absorb shock rather than arms - all fine. Sore shoulders, but just DOMS from Friday.
Upped weight on back squats again, leg strength seems to be coming along nicely, which is the main point of training at the moment - and it's already starting to show in all the C+J related lifts so I'm well pleased.
Snatch warmup
2@35, x 2, 1@38, 1@4, 1@44, miss@46 x 2, miss@44, call it a day
Snatch pulls: 2@44, 4@49, 2@53 x 4
Behind the neck jerks: 2@35, 2@40, 2@45, 2@50, 2@54, 2@57 x 4
Front squat: 3@45, 2@55, 2@65, 2@70 x 3
Lat pulldowns: 3 x 5
DB press: 3 x 5
So, bit of a disaster on snatches, supposed to be heavy singles day but just not there today - blame fatigue. This is at the end of a few good heavy weeks of training so no surprise really. Sleep has also been in shorter supply than I'd like. It'll be fine again after a recovery week next week.
Shoulder was sore - I had physio on it on Tuesday - but behind the neck jerks proved no problem, likely due to the wider grip. 57kg doubles is the heaviest I've ever done on these, so not weak overhead anymore.
Friday 3rd July
Snatch warmup
Snatch (light doubles day): 2@34, 2@37, miss x 2@40, 2@40, miss+1@40
Power jerk: 3@25, 3@30, 2@35, 2@40, 2@45, 2@50, 2@55, 2@54 x 3
C+J: 2@35, 2@40, 2@45, 2@50, 2@55 x 4
Clean pulls: 2@55, 2@60, 2@65, 2@70 x 4
Trap bar deadlifts: 3@bar+50, 3@70, 3@90 x 3
Another ropy snatch day, missed half my work reps at what should be very manageable weight. Tired. Both power jerks and C+Js were great though, no shoulder pain, it seems to have loosened out a lot now.
Saturday 4th July
Snatch warmup
Power snatch: 3@25, 3@29, 3@33, 3@36, 3@39, 1+miss+1@39, 1+miss+1@39, 3@39
Snatch pulls from high hang: 3@39, 3@42, 3@45 x 4
Jerk from split: 3@25, 3@30, 3@35 x 4
Back squat: 5@50, 5@60, 5@68, 5@73, 5@77 x 3
Plank holds: 3 1 minute holds with 10kg plate
Yet again power snatch misses that shouldn't have been - some reps were very good though. Just need to be more consistent with the speed on the second pull. Usual light jerks from split, working on landing lightly and using knees to absorb shock rather than arms - all fine. Sore shoulders, but just DOMS from Friday.
Upped weight on back squats again, leg strength seems to be coming along nicely, which is the main point of training at the moment - and it's already starting to show in all the C+J related lifts so I'm well pleased.
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