12/20/11
Snatch - 65kg x 1 x 5
Clean & Jerk - 80kg x 1 x 5
Back squat - 95kg x 5 x 5
Good morning (wide stance, straight knee) - 40kg x 8 x 3
Front plank - 3 x 60s
Prowler - 4 x 30yd w/ 90 lbs
some decent stuff from the past couple days
[quote]debraD wrote:
I have to try some jumps tonight! I did a 45 cm jump up my wall at home a little while ago. I measured by putting a post it at my highest reach and then slapped one as high as I could go.[/quote]
His vert must be over 30inches, so about 76cm imo. Maybe 32inches?
It just looks crazy when he jumps over effortlessly.
Koing
19/12/2011
PS
bar work
50 x2
60 x2
70 x2
80
85
90
90
95
100x dam you manny!
Sn 100
MP 60
PC&J
50
90
100
110
120
120
120
MP
70
80
85
85
20/12/2011
FS
bar x 6
70 x2
110
140
160
170
Sn
bar work
50 x2
70
90xO
100 felt strong
110 felt strong
120 over pull
125 felt heavy
125 x close
125 x close
125 x close
120 x
110 xx
100
110 O; O 2nd rep 15seconds after the first
110 O; O
110 O; x
110 O; O
110 O; O
shattered from the Sn’s…worked out with Sauro. Going to do some more doubles on the Sn and doubles on the Jerks and add in a few back squats and do more front squats now that I am over my competitions.
CJ
bar work
50 x2
90
110
120 x omg, not driving with the legs
110 2 Jerks
110 f0ck, didn’t lower the 1st jerk, clean it again 
110 tired clean, no leg drive, fast feet saved the jerk, not great for when it’s heavy
110 O; O better
110 O; O better
110 O; O better
110 O; O better
Shattered from the Jerks.
Koing
12/19/11
Snatch
bar work
50kg
60
70
80
92x
92x
92x
92
92
92
92x
85
85
85
92
92
92x
Power Clean and Jerk (4 PC + 2 jerks)
80
90
100 for three sets
Front Squat (lbs)
135
225
275
315
ab work, stretch, and foam roll.
12/20/11
Clean and Jerk
bar stuff
60kg
80
90
105 for 4 sets of 3 reps
Back Squat (lbs)
4 sets of 4 reps @ 315
Snatch grip box pulls
2 sets of 3 reps
Lat pulldowns, rows, pushups, planks, and then stretch.
[quote]Koing wrote:
19/12/2011
PS
100x dam you manny!
[/quote]
Use your legs more 
[quote]GqArtguy wrote:
[quote]Koing wrote:
19/12/2011
PS
100x dam you manny!
[/quote]
Use your legs more ;)[/quote]
I’m working on it 
I think some more refinement and doubles and double Jerks will help me out. Get back to basics for a bit then hammer it.
Koing
12/21/11
A. 3-position clean - 5 sets - 155 lbs
B. Clean pull - 5 x 5 - 185 lbs
C. Snatch balance - heavy single - 175 lbs
D1. Single-leg dorsiflexion w/ band - 3 x 15
D2. Tibialis posterior toe raise - 3 x 15
Andy’s back!
I have forgotten how to snatch. 
I can’t figure out what is wrong though. I have a hip irritation and I’m not sure if it’s causing my problems or if it’s caused by my bad snatches. They look decent at first but you can see my feet start to twist. The weights are pretty light for me but I’m missing a lot. I think I would have had all of those if my foot wasn’t so far behind me.
I’m ‘back’ but I could be out again. It’s weird… if I push on the spot on my shin bone where it hurts, I can still feel it there… like a bone bruise feeling. But I’ve been doing so much tibialis anterior work/other stuff, that I think the TA muscle is supporting it enough in the deep squat position. Good enough for me but I’ll still have to make an appt w/ a PT when I get back from vacation.
[quote]debraD wrote:
Andy’s back!
I have forgotten how to snatch.
I can’t figure out what is wrong though. I have a hip irritation and I’m not sure if it’s causing my problems or if it’s caused by my bad snatches. They look decent at first but you can see my feet start to twist. The weights are pretty light for me but I’m missing a lot. I think I would have had all of those if my foot wasn’t so far behind me.
I’ve got a pretty painful bruise on my pelvis right now from rushing into the 2nd pull on my snatches the other day. Sometimes the timing’s just off.
[quote]PB Andy wrote:
I’m ‘back’ but I could be out again. It’s weird… if I push on the spot on my shin bone where it hurts, I can still feel it there… like a bone bruise feeling. But I’ve been doing so much tibialis anterior work/other stuff, that I think the TA muscle is supporting it enough in the deep squat position. Good enough for me but I’ll still have to make an appt w/ a PT when I get back from vacation.[/quote]
Hopefully it’ll be all good and you’ll be done with it soon.
[quote]ape288 wrote:
I’ve got a pretty painful bruise on my pelvis right now from rushing into the 2nd pull on my snatches the other day. Sometimes the timing’s just off.
[/quote]
Do you think it could be bad timing? I’ve been missing them like that for weeks now I’m getting worried it’s not going to fix itself. I was thinking of not snatching for a couple of days and seeing if they improve.
[quote]debraD wrote:
Do you think it could be bad timing? I’ve been missing them like that for weeks now I’m getting worried it’s not going to fix itself. I was thinking of not snatching for a couple of days and seeing if they improve. [/quote]
For me personally, if I have a string of bad sessions on one of the lifts it’s generally because the timing is off, and in my case it means I’m starting the 2nd pull too soon. Do you feel the bar hitting in a different spot than usual? That spot would bruise because it’s not adapted to having the bar hit it. Or are you hitting the same spot but bashing the bar out away from your body? That could cause bruising too I would think, if you’ve suddenly started crashing your hips into the bar.
I’ve had my clean disappear on me for a few weeks before, and I just kept plugging away and eventually found the proper pattern again. Maybe do a few extra reps on your lighter sets, but try to at least get something relatively heavy in too because 70 percent for a billion reps is just never going to prepare you for a single with 95 percent.
12/22/11
Snatch
bar stuff
40kg
50
70
80
85 for 4 sets of 2 reps
90 for 2 reps
Back Squats (lbs)
315 for 4 sets of 4 reps
345 for 1.5 reps…fail.
Clean Box Pulls
120x4
130x4
140x4
Bench?
225lbs for 2 sets of 3 reps
Foam roll and done.
12/22/11
A. Snatch - 155 lbs x 1 x 5
B. C&J - 185 lbs x 1 x 5
C. Front squat - 185 lbs x 3 x 3
D. Side plank - 3 x 30s
Still training, but logging it is more effort than I can be bothered with right now. Clean PB on thursday. added 20kgs to it since july.
[quote]Ed Ache wrote:
Still training, but logging it is more effort than I can be bothered with right now. Clean PB on thursday. added 20kgs to it since july.[/quote]
that my friend is impressive!
I am making a comeback trail after 3 MAJOR injuries and that’s what I hope to hit a comp in june (i’m in the 105kg) so i’ve still got some ways to go.
I’ve started jumping backwards slightly for some reason. I’m not doing it on purpose, but it’s annoying because the bar isn’t coming with me so I keep losing it out in front of me. Irritating.
^I know the feeling! I did what you said for my snatches by the way and just added a bunch of sets at lighter weights to get things going and it helped.
My snatches have gotten better but now I’m missing them because I’m weak at receiving the bar. I think that might be from 2-3 weeks of lousy snatches that didn’t go over 50kg. I think my first and second pull are good though. The weight feels so light until I try to catch it then ugh…
Tonight I did clean+FS+jerks and they weren’t as tough as I thought.
[quote]ape288 wrote:
I’ve started jumping backwards slightly for some reason. I’m not doing it on purpose, but it’s annoying because the bar isn’t coming with me so I keep losing it out in front of me. Irritating.[/quote]
I’ve noticed my brother started doing this when he started skimping on the hip drive. Your tendency is then to sit more upright and try and “pull back” (to be more specific, a lot more horizontal pull starts happening as opposed to vertical pull) with the arms instead of the hips thus forcing you to have to jump backwards.
Don’t know if that’s the case but might be helpful