warming up for a session of powers and felt the love so went with it
snatch 50 for lots of sets muscle snatches and whatever, 70 for 2, 80 for 2 singles, 87.5 for 1, 92.5 for 1, 95 for 1, 97.5 missed. 100 missed 4 times
back to attempting 100 so its good
squat 4 sets 5 at 120 then 1 set 5 at 130
no training now for over a week supposed to train in hercs this morning but barry gayed out !!!!
Friday, July 16, 2010
Wednesday, July 14, 2010
wednesday at the office
snatch
80 for 2, 80 for 2, 80 for 2, 85 for 2, 85 for 2, 85 for 2, 80 for 2
2cleans and 2 jerks
90 , 90 , 90 , 95 , 95, 95,
narrowed my stance in the catch in the jerk and no pain when i jerk so happy days i have never sweated so much in my life stupid air con that does not actually work is properly broken
good consistency today again will train again tomorrow early before i head for my hols
80 for 2, 80 for 2, 80 for 2, 85 for 2, 85 for 2, 85 for 2, 80 for 2
2cleans and 2 jerks
90 , 90 , 90 , 95 , 95, 95,
narrowed my stance in the catch in the jerk and no pain when i jerk so happy days i have never sweated so much in my life stupid air con that does not actually work is properly broken
good consistency today again will train again tomorrow early before i head for my hols
this week so far
monday
jerk opposite leg cause the knee hurts when i jerk normally at the moment
worked up to 110 for 5 singles kinda ugly
power snatch 70 for 2, 75 for 1, 80 for 1, 80 for 1, 80 for 1
power snatch with pause just off the floor 70 for 3 sets 2
power snatch 70 for 1, 80 for 1, 85 for 1, 85 for 1
power clean pause just off the floor 90 for few 3 of 2, 100 for 1 single
power clean worked up to 110 which i had to ride down into full clean, then took again and was border line full clean
power clean pause just off the floor 90 for few sets of 2
tuesday
am
early byrd catches the murph !!!
back squat to loosen out 50 for 3s, 90 for 2s, 110 for 1
power snatch pause at the knee 70 for 6 sets of 2
jerk opposite leg 90 for 6 sets of 2
pm
snatch 80 for 1, 80 for 1, 87.5 for 1, 90 for 1, 92.5 for 9 singles missed one of them
clean and jerk opposite leg
100 for 5 singles and 100 for 1 single with normal stance
getting consistency in the snatch but am going on holidays this weekend so there goes the consistency eh
jerk opposite leg cause the knee hurts when i jerk normally at the moment
worked up to 110 for 5 singles kinda ugly
power snatch 70 for 2, 75 for 1, 80 for 1, 80 for 1, 80 for 1
power snatch with pause just off the floor 70 for 3 sets 2
power snatch 70 for 1, 80 for 1, 85 for 1, 85 for 1
power clean pause just off the floor 90 for few 3 of 2, 100 for 1 single
power clean worked up to 110 which i had to ride down into full clean, then took again and was border line full clean
power clean pause just off the floor 90 for few sets of 2
tuesday
am
early byrd catches the murph !!!
back squat to loosen out 50 for 3s, 90 for 2s, 110 for 1
power snatch pause at the knee 70 for 6 sets of 2
jerk opposite leg 90 for 6 sets of 2
pm
snatch 80 for 1, 80 for 1, 87.5 for 1, 90 for 1, 92.5 for 9 singles missed one of them
clean and jerk opposite leg
100 for 5 singles and 100 for 1 single with normal stance
getting consistency in the snatch but am going on holidays this weekend so there goes the consistency eh
a catch up
last weeks training went like this
monday no lifts due to being in a normal public gym
back squat 140 for 6 sets of 3
push press 50 for 5, 60 for 3, 70 for 3, 80 for 3, 80 for 3, 80 for 3,
front squat 60 for 5, 100 for 3, 120 for 2, 130 for 1
rows and abs
tuesday
back squat 60 for a few sets to warm up, 100 for 3, 120 for 2, 130 for 1
snatch 90 for 5 singles
snatch pulls 95 for 3 sets 3
snatch push press 70 for 3 sets 5
power snatch 70 for 3, 75 for 2, 80 for 1, 80 for 1
wednesday
back squat 60 for a few sets to loosen out, 100 for 3, 120 for 2, 140 for 1
clean and jerk 60, 60, 60 kicked out of the gym ha
thursday
power clean 80 for 3, 90 for 2, 100 for 2, 105 for 1, 110 for 1, 110 for 1, 110 for 1
quite hard to go close to max while not being allowed to drop the weight ha
just a quick session as was during lunch of the course
friday
day off
saturday
rocking out with the sull
snatch 80 for 5 singles,
snatch with pause just off the floor 70 for 5 sets of 2
clean front squat 100 for 5 sets
monday no lifts due to being in a normal public gym
back squat 140 for 6 sets of 3
push press 50 for 5, 60 for 3, 70 for 3, 80 for 3, 80 for 3, 80 for 3,
front squat 60 for 5, 100 for 3, 120 for 2, 130 for 1
rows and abs
tuesday
back squat 60 for a few sets to warm up, 100 for 3, 120 for 2, 130 for 1
snatch 90 for 5 singles
snatch pulls 95 for 3 sets 3
snatch push press 70 for 3 sets 5
power snatch 70 for 3, 75 for 2, 80 for 1, 80 for 1
wednesday
back squat 60 for a few sets to loosen out, 100 for 3, 120 for 2, 140 for 1
clean and jerk 60, 60, 60 kicked out of the gym ha
thursday
power clean 80 for 3, 90 for 2, 100 for 2, 105 for 1, 110 for 1, 110 for 1, 110 for 1
quite hard to go close to max while not being allowed to drop the weight ha
just a quick session as was during lunch of the course
friday
day off
saturday
rocking out with the sull
snatch 80 for 5 singles,
snatch with pause just off the floor 70 for 5 sets of 2
clean front squat 100 for 5 sets
Wednesday, July 7, 2010
Wednesday, June 30, 2010
a few observations i have made in my own training
the importance of reflection !!!!!!
become more methodical in my planning and sticking to the aims of the session and i dont mean just weight !!
my skill has a long way to go and the only way to get this better is by practicing with whatever the heaviest weight i can replicate the correct movement time after time after time som days that may be 90 kg and other days that may be 80kg whatever that weight is in future i must continue to practice with perfect technique and worry less about the weight and aim to bring up this weight i can perfect technically slowly
i respond well to lots of full snatch it does not have to be that heavy but lots of perfect repetitions
the above can be said for the clean and the jerk
i have added roughly 5 kg to my clean when i trained it for 4-5 weeks with lots of practice and heavy doubles and trebles
beginning my sessions with some light back squats loosens out my hips far better than any foofoo rubbish flexibility and also makes my knee feel better
snatch balance helps my snatch
become more methodical in my planning and sticking to the aims of the session and i dont mean just weight !!
my skill has a long way to go and the only way to get this better is by practicing with whatever the heaviest weight i can replicate the correct movement time after time after time som days that may be 90 kg and other days that may be 80kg whatever that weight is in future i must continue to practice with perfect technique and worry less about the weight and aim to bring up this weight i can perfect technically slowly
i respond well to lots of full snatch it does not have to be that heavy but lots of perfect repetitions
the above can be said for the clean and the jerk
i have added roughly 5 kg to my clean when i trained it for 4-5 weeks with lots of practice and heavy doubles and trebles
beginning my sessions with some light back squats loosens out my hips far better than any foofoo rubbish flexibility and also makes my knee feel better
snatch balance helps my snatch
weightlifting according to murph
snatch single doubels trebles
clean and jerk single doubles and combos
jerk singles doubles trebles
back squat 1-5s
front squat 1-3s i see stars and pass out most days with higher reps
snatch pulls 100% of snatch or less
clean pulls 110% of clean or less
power snatch 1s, 2s, 3s
power clean 1s, 2s, 3s
snatch and clean skill work ie. hang work and block 1s, 2s and 3s (this does not make up a significant portion for every 3or 4 full snatch or full clean roughly 1 hang or block)
push press 2s-5s
snatch balance as it works for me
all exercises should be performed with impeccable technique rocket science aint it
clean and jerk single doubles and combos
jerk singles doubles trebles
back squat 1-5s
front squat 1-3s i see stars and pass out most days with higher reps
snatch pulls 100% of snatch or less
clean pulls 110% of clean or less
power snatch 1s, 2s, 3s
power clean 1s, 2s, 3s
snatch and clean skill work ie. hang work and block 1s, 2s and 3s (this does not make up a significant portion for every 3or 4 full snatch or full clean roughly 1 hang or block)
push press 2s-5s
snatch balance as it works for me
all exercises should be performed with impeccable technique rocket science aint it
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