my leg feels a little better, turning a lovely shade of blue/green.
Tu
sn!
40x3
50x2
60x2
65x2
70x2
75x2
80x2
80x1,1
85x1,1
90x1,0,0
snpb
90x3
95x3
100x4x3
bs
90x5
100x5
110x5(Ok maybe my leg hurts a bit more than i thought, called it quits)
wednesday 2/2/11
snatch + snatch jerk+ snatch balance
3+1+1, 2+2+1, 2+2+2, 2+1+1x50
snatches felt better, I changed starting position so that feet and knees point quite a bit more out, I also found a pretty good position to do the first pull keeping my hips low and not scraping my knees
power cleans
3,2,3,3,2x70
clean pulls
4,4x100
3,3x110
front squats
4,4x80
3,3x90
2,2x100
good mornings
6,8,6,8,6x40
didn’t do jerks because my fucking leg injury hurt GAGGGGGGGGHIRUHWG. also my ripped thumb hurt a lot so I used straps for everything. Still, pleased with the snatches and pretty pleased with the good mornings
well, snowed in today, no training.
however yesterday before the blizzard hit, finally figured out what was wrong w/ my snatch. a good day in training. Mainly focused on some power snatches at 165 lbs, and then some full snatches.
What I think has been wrong in my snatch was the transition from first pull to 2nd pull around the knees. I would focus on hip extension once the bar passed the knees, but I would not be cognizant about how close the bar is to my thighs. So in training yesterday, I really focused on making sure the bar was nearly touching my thighs just after the barbell passed the knees. This led to a fucking AWESOME scoop. Sometimes it’s just how you think about certain cues in the snatch that can make all the difference. Now when I snatch, I will always keep in mind, BAR CLOSE TO THE BODY!!!
Wednesday - Snatch, Hang Clean, Press, Front Squat
Snatch:
-40 kg x 3
-50 x 3
-60 x 2
-65 x 2
-70 x 1, 1
-75 x 1, 1
-80 x 1
-85 x miss, nothing left
Hang Clean (below knee):
-70 kg x 2
-80 x 2
-90 x 2
-95 x 2, 2, 2
Press:
-50 kg x 5
-60 x 3
-63 x 5 x 3 reps
Front Squat:
-135 lbs x 5
-185 x 5
-225 x 3
-250 x 3
-255 x 3, 3
Roundbacked Goodmorning:
-70 lbs x 8, 8
-some roman chair situps and back extensions
Notes:
-even though I didn’t get 85, the snatches felt really good up until 85 kg. 80 went up really fast and it was a nice low catch, so I was happy to call it a day for them even though I only tried 85 twice. It is getting a lot more consistent in technique though, which I am glad to see.
8th Session
2/02/11
C&J Session
Dynamic stretches
C&J : 5singles above 125
bar work
40 x 2
60 x 1
60 x 1
80 x 1
100 x 1
110 x 1
120 x 1
125 x 1
128 x 1
130 x 1
132 x 0 : Jerk a bit in front
132 x 0 : didn’t do the Jerk, had to recover the Clean forwards, no way I was going to Jerk it after that
Back Squats
100 x 2
140 x 1
160 x 1
170 x 0 : racked it back, legs feel burnt
Decline sit ups
12
12
12
I’m going to start Squating first before I lift and I’m going to do 150-155 for 3’s and build up. My left hip is going me sh!t and thats causing me issues when squating. This was probably when I hurt my right knee and come off a 6-8 week break I was leaning to my left to compenstate for the right knee…
Snatch’s on Saturday.
BS. This is getting f0cking annoying. It’s taking far too long to get back to form. I’ll just be patient and be consistent and regain my form.
Koing
thursday 3/2/11
snatch
4,4x60
3,3,3x65
Felt good, not too easy and I had to not use a hook grip with my left hand but they still felt pretty good. The starting position feels nice. Just need to iron things out and make it solid and consistent now. Also to find why the heck im hitting my pelvis again, although its not all that hard.
clean and jerk
2+1, 2+2x80
2+1, 1+2, 1+1x85
Nice, liked the jerks quite a bit, they flew up rather easily.
back squats
4,4,4x90
3,4,3x110
rather easy 
push press
3,4,4,3x70
clean pulls to knee
4,4,4,5,4,4x110
bench press
4,4,4,4,4,4x75
pull over
6,6,6,6x25
leg injury seems to be doing ok, theres no jerks tomorrow and the day after I might do a bit of a lighter workout. Monday I’ll be maxing out in the snatch and clean and jerk and either tuesday or wednesday on the squats.
2/3/11
Snatch - (80% x 1, 85% x 1, 90% x 1) x 2 - 195/210/225 lbs
C&J - 80% x 1, 85% x1, 75% x 1 , 80% x 1, 85% x 1, 90% x 1 - 235/250/225/235/250/265 lbs
Front squat - heavy single - 295, failed 315 because i’m stupid
A1. 5x20 band pushdown
A2. 5x15-20 yd prowler sprints, high handle, ramped the weight for all sets - 95/115/125/135/145, stopped when speed slowed down
th
cj
40x3
50x2
60x2
70x2
75x2
80x2
85x2
90x2
95x1,1,1
cpb
90x3
100x3
110x3
115x3
fs
80x10x3
PB Andy, I noticed your hips rise first and that the pull is making the bar go forward and swing around. I think that can be either because of the hips rising first or tight arms(not letting the elbows bend fast enough) or finishing the pull too early. It doesn’t look like to me that its the last one. So it might be one of the first two. Or I could be completely wrong, you have more experience than me.
friday 4/2/11
(power) snatch + snatch jerk + snatch balance
4+1+1, 3+2+1, 2+2+2, 2+1+1 x 50
power clean and power jerk
2+2, 2+2 x 70
2+1, 1+2 x 75
front squats
4,4x80
3,3x90
2,2x100
push press behind neck
3,4,3,4x65
overhead press
3,4,3,4x60
snatch pulls to knee
4,4,5,4,4x90
good mornings
6,8,6,8,6x45
easy workout, done in about 1.5 hours
[quote]lordstorm88 wrote:
PB Andy, I noticed your hips rise first and that the pull is making the bar go forward and swing around. I think that can be either because of the hips rising first or tight arms(not letting the elbows bend fast enough) or finishing the pull too early. It doesn’t look like to me that its the last one. So it might be one of the first two. Or I could be completely wrong, you have more experience than me.[/quote]
Yeah as for the hips, that’s no news for me. I’m a tall lifter so keeping my hips down doesn’t come as easy, still working on it. I know that I’m finishing the pull, so your 2nd point could be accurate. Maybe I have to focus on high and out elbows.
Friday - Hang Snatch, Clean and Jerk, Back Squat
Hang Snatch (high hang):
-40 kg x 3
-50 x 3
-60 x 3
-65 x 2
-70 x 2, 2, 2
Clean and Jerk:
-70 kg x 2
-80 x 2
-90 x 2
-95 x 1
-100 x 1
-105 x 1
-110 x 1, 1 (accidentally did this weight twice)
-115 x miss, miss (no power, probably a pussy out)
Dumbbell Press (incline was hurting in my pec-delt area, left side)
-40 lbs x 5
-55 x 5
-65 x 3 (really tired, decided not to press a lot)
Back Squat:
-135 lbs x 5
-185 x 5
-225 x 3
-280 x 3
-285 x 3, 3
Notes:
-hang snatches coming up kind of slow
-clean and jerks felt really good, although I got scared up at 115 because thats where I hurt myself
I did a whole bunch of jerks tonight. I was thinking about getting under the bar fast but I didn’t really get under the bar that well. But I think I’m getting better.
debraD, theres a lot going on there. First off if you wanna do jerks properly, you better get weightlifting shoes, or at the very least be wearing some sort of shoes lol. Doing the jerk properly would hurt a lot without shoes, especially for the back foot.
It probably helps you to go up and down a bit before you do the jerk now but better not to do that. You must only bend the knees during the dip and extend the knees during the drive. You are however also bending at the hip. Your elbows are also slightly dropping during the dip and drive. They should stay at the exact same position. Its even more important that they don’t move than in the jerk than in the front squat. Having them move makes the drive lose power the same way that if your back rounded during the pull would make the bar lose power.
As for the dip and drive actual part, you dip at a relatively comfortable pace, not too slow but definitely not so fast that the bar is left in the air and then hits your shoulders, then you go straight up at a fast speed(think of it kind of like a fast front squat) and when you are about to reach the maximum height before your heels leave the floor, you explode. That explosion is what I’ve found lets you get under the bar fast both in the snatch and clean but also in the jerk. Once you explode, then you need to get the front foot as far as possible and keep the back leg relatively relaxed but let it go back a bit and push with your arms the bar to get under it. Once arms are locked out you tighten everything like hell.
If you don’t understand the explosion, try doing it with no barbell, just bend your knees slightly then try to explode up and then get in the split jerk stance. Mark Rippetoe does this in the video below
[quote]debraD wrote:
I did a whole bunch of jerks tonight. I was thinking about getting under the bar fast but I didn’t really get under the bar that well. But I think I’m getting better.
[/quote]
Your first one was awesome. See how the bar just flew up there and your elbows were locked out? Now do that again but get a BIG BIG SPLIT, and pop your head through so the bar is over your ears.
Sat
SN!
40x3
50x3
60x2
65x2
75x2
80x1,1
85x 10 singles
snpb
90x3
95x3
100x3
105x3x3
bs
60x3
80x3
100x3
110x3
120x3
125x3
130x3
saturday 5/2/11
power snatch
3,3,3x50
3,3,3x55
cleans
3,2,3,2x85
snatch pulls
4,4x80
4,4,4x90
back squats
8,8x80
6,6x90
4,4x100
4,4x110
10x80
bench press
4,4,4,4,4x77.5
Deb seriously get some Olympic shoes. I’m not even saying that because you will slip, rather I’m saying it because the material on Olympic shoes really sticks to the floor, so when you stick that jerk, yo shit sticks, naw mean? Think I said stick enough, lawl?
2/5/11
Power snatch - work up to 80% x 1 of snatch - 200 lbs
Power clean + jerk - work up to 80% x 1 of best c+j - 245 lbs
1a. Dips - 4x6 @ BW
1b. Band back extension - 4x12
1c. Hanging leg raises - 4x10
HASD (heavy ass sled drags) - 4x30m, running forward
Saturday - Press, Deadlift
Technically I was supposed to do some other stuff today but I wanted to press and deadlift, so I did that instead.
Press:
-95 lbs x 5
-135 x 2
-145 x 1
-155 x 1
-165 x 1 ----------PR!
-170 x 0, 0
Push Press:
-170 x 1
Deadlift (double overhand hook grip):
-135 lbs x 5
-225 x 5
-315 x 3
-345 x 1
-365 x 1
-380 x 1 (double bodyweight)
-405 x 1 (4 plates)
DB Row:
-50 lbs x 5
-75 x 5
-100 x 3
DB Curl:
-50 lbs x 1
Notes:
-all deadlifts double overhand grip
-beat goal of double bodyweight, double overhand deadlift