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.
Friday, July 24, 2009
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.
Monday, June 29, 2009
Many tiny PRs
Ended up training twice today, wanted to get the sessions in since I will probably be off diving the weekend.
Session 1:
Warmup, overhead squats, drop snatches
Snatch: 2@34, 3@37, 2@40, 2@42, 1+miss@44, 2@44, 2@44
Snatch pulls: 2@44, 2@50, 2@53 x 3
PC: 3@40, 3@45, 3@50, 3@54 x 4
Back squat: 5@50, 2@60, 2@70, 2@80, 2@84
Plank holds: 3 1 minute holds with 10kg plate
Good session all in all, I think 44kg is my best snatch double. I missed one rep of the 6, just didn't extend fast enough. Rest were really good form, fast extension, caught them in good position. 54kg is also a personal best on powerclean triples. Took it easy enough on squats, 84kg is heaviest I've done since mumps but didn't feel too heavy. Left it at that because I knew session 2 would be killer.
Session 2:
Jerk warmup, foam rolling
Jerk: 2@35, 2@40, 2@45, 2@50, 2@54 x 4
Power snatch: 2@35 x 2, 2@38, 2@41, 2@41, missx2@41
Clean: 2@45, 2@50, 2@55, 2@60, 2@62 x 3
Clean pulls: 2@52, 2@67, 2@70 x 4
Front squat: 3@45, 3@55, 3@65, 3@70 x 3
Jerks were OK, lockout still improving despite the fact that the shoulder is still wrecked. It may still loosen out a bit over the week, we'll see. Probably could use more massage this week, which I'll get if at all possible time-wise. Physio again tomorrow anyway.
Power snatches so-so, missed the last two just due to fatigue I think.
Cleans were great, added 2kg to last week's weight for another PR. Yay!
Front squat triples are also a 1kg PR, and the first set was very smooth. Based on that there might well be another bit in that soon - not next week though as I think it will be a backoff week.
So, things are getting stronger anyway, this is very good. Snatches and cleans are all on target, and jerks will be soon too once I get this stupid shoulder back to 100%.
Session 1:
Warmup, overhead squats, drop snatches
Snatch: 2@34, 3@37, 2@40, 2@42, 1+miss@44, 2@44, 2@44
Snatch pulls: 2@44, 2@50, 2@53 x 3
PC: 3@40, 3@45, 3@50, 3@54 x 4
Back squat: 5@50, 2@60, 2@70, 2@80, 2@84
Plank holds: 3 1 minute holds with 10kg plate
Good session all in all, I think 44kg is my best snatch double. I missed one rep of the 6, just didn't extend fast enough. Rest were really good form, fast extension, caught them in good position. 54kg is also a personal best on powerclean triples. Took it easy enough on squats, 84kg is heaviest I've done since mumps but didn't feel too heavy. Left it at that because I knew session 2 would be killer.
Session 2:
Jerk warmup, foam rolling
Jerk: 2@35, 2@40, 2@45, 2@50, 2@54 x 4
Power snatch: 2@35 x 2, 2@38, 2@41, 2@41, missx2@41
Clean: 2@45, 2@50, 2@55, 2@60, 2@62 x 3
Clean pulls: 2@52, 2@67, 2@70 x 4
Front squat: 3@45, 3@55, 3@65, 3@70 x 3
Jerks were OK, lockout still improving despite the fact that the shoulder is still wrecked. It may still loosen out a bit over the week, we'll see. Probably could use more massage this week, which I'll get if at all possible time-wise. Physio again tomorrow anyway.
Power snatches so-so, missed the last two just due to fatigue I think.
Cleans were great, added 2kg to last week's weight for another PR. Yay!
Front squat triples are also a 1kg PR, and the first set was very smooth. Based on that there might well be another bit in that soon - not next week though as I think it will be a backoff week.
So, things are getting stronger anyway, this is very good. Snatches and cleans are all on target, and jerks will be soon too once I get this stupid shoulder back to 100%.
Saturday, June 27, 2009
Ho hum
Thursday June 25th
Snatch: 2@34, 2@37, 1@40, 42, 44, 46, miss@46 x 2, 46
Snatch pulls: 2@46, 2@50, 2@52 x 3
Jerk warmup and foam rolling
Rack jerk: 2@35, 2@40, 2@45 x 2, 2@48, 2@50 x 4
Front squats: 2@45, 2@55, 2@62, 2@66 x 3
3 sets of lat pulldowns
Mixed day today - missed some of my heavy snatches, but first time doing singles since before mumps. Turned out I wasn't holding my shoulders quite back enough - last snatch was very easy once I fixed that. Went slightly wider in my jerk grip, getting slightly better with these but lockout is still not as consistent as I'd like. Still, shoulder is not back to 100% yet and things should be a lot better when it is.
Friday June 27th
Snatch: 2@35, 2@38, 2@40 x 4
Power jerk: 3@25, 3@30, 2@35, 2@40, 2@45, 2@50, 2@53 x 3
C+J: 2@40, 2@45, 2@50, 2@53 x 3
Clean pulls: 2@53, 2@58, 2@63 x 4
Trap bar deadlifts: 3@bar+40, 3@bar+60, 3@bar+70 x 3
Light snatches day, they were fairly smooth. Added in some power jerks instead of usual push presses - doubles with 53 is good weight for me, getting happier again with weight overhead. Some were good, but still pressed out - there is a bit of a lack of consistency in my drive I think. Same with the C+J jerks. Got to keep working away at it till it comes back. Tiring day with all that lot. Kept clean pulls and the trap bar deads very light in order to not kill myself for 5 x 3 back squats day on Saturday.
Saturday June 28th
Power snatch: 3@30, 3@34, 3@37, 3@39 x 2, 2+1 miss@39 x 2
Snatch pulls from high hang: 3@39, 3@42, 3@45 x 4
Jerk from split: 3@25, 3@30, 3@35, 3@40 x 3
Back squat: 5@50, 5@60, 5@70, 5@75 x 3
Plank holds: 3 x 1 minute with 5kg plate
Nothing too notable here, back squats weight up again, this is where I was pre-mumps. Tough but doable. Hopefully can stick another couple of kgs on that next week.
Should have been doing power snatches from high hang but my torn callous is still in bits so compromised on power snatch from floor and then pulls from the high hang with straps. I shudder to think what sort of condition my hands would be in now with all this pulling without them.
Went for a massage after training, the right shoulder got a very good (and very painful) seeing to so hopefully it will be in good form for next week.
Snatch: 2@34, 2@37, 1@40, 42, 44, 46, miss@46 x 2, 46
Snatch pulls: 2@46, 2@50, 2@52 x 3
Jerk warmup and foam rolling
Rack jerk: 2@35, 2@40, 2@45 x 2, 2@48, 2@50 x 4
Front squats: 2@45, 2@55, 2@62, 2@66 x 3
3 sets of lat pulldowns
Mixed day today - missed some of my heavy snatches, but first time doing singles since before mumps. Turned out I wasn't holding my shoulders quite back enough - last snatch was very easy once I fixed that. Went slightly wider in my jerk grip, getting slightly better with these but lockout is still not as consistent as I'd like. Still, shoulder is not back to 100% yet and things should be a lot better when it is.
Friday June 27th
Snatch: 2@35, 2@38, 2@40 x 4
Power jerk: 3@25, 3@30, 2@35, 2@40, 2@45, 2@50, 2@53 x 3
C+J: 2@40, 2@45, 2@50, 2@53 x 3
Clean pulls: 2@53, 2@58, 2@63 x 4
Trap bar deadlifts: 3@bar+40, 3@bar+60, 3@bar+70 x 3
Light snatches day, they were fairly smooth. Added in some power jerks instead of usual push presses - doubles with 53 is good weight for me, getting happier again with weight overhead. Some were good, but still pressed out - there is a bit of a lack of consistency in my drive I think. Same with the C+J jerks. Got to keep working away at it till it comes back. Tiring day with all that lot. Kept clean pulls and the trap bar deads very light in order to not kill myself for 5 x 3 back squats day on Saturday.
Saturday June 28th
Power snatch: 3@30, 3@34, 3@37, 3@39 x 2, 2+1 miss@39 x 2
Snatch pulls from high hang: 3@39, 3@42, 3@45 x 4
Jerk from split: 3@25, 3@30, 3@35, 3@40 x 3
Back squat: 5@50, 5@60, 5@70, 5@75 x 3
Plank holds: 3 x 1 minute with 5kg plate
Nothing too notable here, back squats weight up again, this is where I was pre-mumps. Tough but doable. Hopefully can stick another couple of kgs on that next week.
Should have been doing power snatches from high hang but my torn callous is still in bits so compromised on power snatch from floor and then pulls from the high hang with straps. I shudder to think what sort of condition my hands would be in now with all this pulling without them.
Went for a massage after training, the right shoulder got a very good (and very painful) seeing to so hopefully it will be in good form for next week.
Wednesday, June 24, 2009
Cleantastic
Tuesday 23rd June
Power snatch: warmup sets, 2@40 x 4
Cleans: warmup sets, 2@60 x 4
Clean pulls: warmup sets, 2@69 x 4
Front squat: 3@50, 3@60, 3@65, 3@67 x 3
Plank holds: 3 one minute holds with 5kg
Lots of foam rolling later that evening.
A bit sluggish on the snatches today but cleans were very strong. Have never done 60kg for doubles before so pleased with that.
Shoulder starting to feel a bit better, probably all the Nurofen :)
Power snatch: warmup sets, 2@40 x 4
Cleans: warmup sets, 2@60 x 4
Clean pulls: warmup sets, 2@69 x 4
Front squat: 3@50, 3@60, 3@65, 3@67 x 3
Plank holds: 3 one minute holds with 5kg
Lots of foam rolling later that evening.
A bit sluggish on the snatches today but cleans were very strong. Have never done 60kg for doubles before so pleased with that.
Shoulder starting to feel a bit better, probably all the Nurofen :)
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