snatch
80, 80, 80, 85, 90 missed due to being a dumbass as usual, 90 made
pause snatch just below knee 70 for 2, 80 for 2, 80 for 2, 80 for 2
jerk from rack 110 for 5 singles
back squat 140 for 2 sets 5
reduction in volume and intensity this week is all about nailing the lifts with perfect technique and recovering to get ready for next week
Monday, August 30, 2010
saturday at ecb
rocked up to ecb on saturday with sami d, barry j, killer and the chinaman.
snatch 90 for double missed first rep got second just wasnt concentrating, 95 made, 100 missed 6 times just that little bit put of position plenty of height just misdirected, back down missed 90 a few times then got 90 in proper place, made 95 good, 100 missed snatch over with
clean and jerk 110, 115, 120, 124 bottled the jerk, 124 bottled the jerk, 128 clean, 131 bottled the clean twice one of the few times have never put myself under the bar
jerks and cleans were rough today was especially unhapy with my cleans they were muscles and lacking some speed, looking forward to light week next week with a reduction in volume and a little drop in instensity
snatch 90 for double missed first rep got second just wasnt concentrating, 95 made, 100 missed 6 times just that little bit put of position plenty of height just misdirected, back down missed 90 a few times then got 90 in proper place, made 95 good, 100 missed snatch over with
clean and jerk 110, 115, 120, 124 bottled the jerk, 124 bottled the jerk, 128 clean, 131 bottled the clean twice one of the few times have never put myself under the bar
jerks and cleans were rough today was especially unhapy with my cleans they were muscles and lacking some speed, looking forward to light week next week with a reduction in volume and a little drop in instensity
Thursday, August 26, 2010
the next week
monday
snatch 6 doubles at 92.5
jerk from rack made 120 missed 125 three times next week
back squat 140 5 by 5
tuesday
power snatch from blocks 70 for 3 sets 3, 80 for set 2, 85 for 1, 87.5 for 1 pb, 80 for 3 sets 2
power clean and 2 jerks 100 for 5 sets
clean pulls/ deadlifts 135 for 3 sets 3
rows and other fun stuff
wednesday
snatch doubles 90, 95 missed second rep, 95 for 2, 95 for 2 pb for 2 happy out
clean front squat jerk 110 for 5 sets missed the jerk on one rep but did an extra rep jerks felt really crisp surprisingly
thursday
power snatch 70 for 3 sets 3, 80 for single, 85 full snatch, 85 full snatch, 85 full snatch
power jerk 100 for 2, 105 for 1, 107.5 bottled it three times but good kick up the arse from the lads and made it 4th time around
looking back at this week have gone too heavy on tuesday and today should have been less intensity and more volume
off to ecb at the weekend for some heavy lifting on saturday really looking forward to it
snatch 6 doubles at 92.5
jerk from rack made 120 missed 125 three times next week
back squat 140 5 by 5
tuesday
power snatch from blocks 70 for 3 sets 3, 80 for set 2, 85 for 1, 87.5 for 1 pb, 80 for 3 sets 2
power clean and 2 jerks 100 for 5 sets
clean pulls/ deadlifts 135 for 3 sets 3
rows and other fun stuff
wednesday
snatch doubles 90, 95 missed second rep, 95 for 2, 95 for 2 pb for 2 happy out
clean front squat jerk 110 for 5 sets missed the jerk on one rep but did an extra rep jerks felt really crisp surprisingly
thursday
power snatch 70 for 3 sets 3, 80 for single, 85 full snatch, 85 full snatch, 85 full snatch
power jerk 100 for 2, 105 for 1, 107.5 bottled it three times but good kick up the arse from the lads and made it 4th time around
looking back at this week have gone too heavy on tuesday and today should have been less intensity and more volume
off to ecb at the weekend for some heavy lifting on saturday really looking forward to it
Sunday, August 22, 2010
the week following ecb
monday
day off i was phsyically broken with pains again in feet arms ears and forearms
tuesday
snatch
90 for 2 doubles 95 missed three times
hang snatch
80 for 3 doubles, 85 for a single , 90 for single
jerk
100 for 3 doubles, 110 for 3 singles
back squat 5by 5 at 135
wednesday
power snatch from blocks
70 for 3 triples, 75 for double, 80 for single, 85 for single
power clean
90 for 3 triples, 100 for double, 105 for single, 107 for single
clean pulls 130 for 3 by 3
rows and glute hams
thursday
snatch pause at knee 80 for 5 doubles
snatch deads/pulls off 10kg plates 110 for 3 by 3
power jerk 100 for 5 doubles
friday
early session for me started at half 11
power snatch 80 for 5 doubles all really behind the head and caught solid without firing the feet very wide of swinging
clean 3 by3 at 110
back squat 145 for 5
everything progressing along nicely now getting squats up and my powers up and lifts feeling good looking forward to a tough week this coming week
day off i was phsyically broken with pains again in feet arms ears and forearms
tuesday
snatch
90 for 2 doubles 95 missed three times
hang snatch
80 for 3 doubles, 85 for a single , 90 for single
jerk
100 for 3 doubles, 110 for 3 singles
back squat 5by 5 at 135
wednesday
power snatch from blocks
70 for 3 triples, 75 for double, 80 for single, 85 for single
power clean
90 for 3 triples, 100 for double, 105 for single, 107 for single
clean pulls 130 for 3 by 3
rows and glute hams
thursday
snatch pause at knee 80 for 5 doubles
snatch deads/pulls off 10kg plates 110 for 3 by 3
power jerk 100 for 5 doubles
friday
early session for me started at half 11
power snatch 80 for 5 doubles all really behind the head and caught solid without firing the feet very wide of swinging
clean 3 by3 at 110
back squat 145 for 5
everything progressing along nicely now getting squats up and my powers up and lifts feeling good looking forward to a tough week this coming week
Monday, August 16, 2010
ecb (not the home of the national club champions)
saturday morning i travelled from carla lad up to bray to the new home of weightlifting but still not the home of the national club champions !!!!
first session felt as rough as a badgers hole
snatch 80 for 3 single rough out
back squat 130 for 3 doubles fairly easy
had lunch
work time !!!!
snatch 90 for double, 95 for single, 100 for single easy , 102 missed due to being a prat, 102 yipppeeee a new pb i have only been waiting 2 years for it !!!!
clean and jerk managed to do 120 on second attempt despite feeling like complete garbage
front squat 60 for 3 done body not able for more!!!
sunday
hit a pb again this morning hot 92.5 while still drunk as i warmed up i could taste the combination of cider, g and t and god knows what else dripping down off my brow not a pleasant experience,
lil break then power clean and jerk 100 for 3 singles
rdls 70 for 2sets of 7
rows 50 for 3 sets 7
body is done and dusted tomorrow will be an off day in all senses of the word a light stretch will be had and a lot of dying
first session felt as rough as a badgers hole
snatch 80 for 3 single rough out
back squat 130 for 3 doubles fairly easy
had lunch
work time !!!!
snatch 90 for double, 95 for single, 100 for single easy , 102 missed due to being a prat, 102 yipppeeee a new pb i have only been waiting 2 years for it !!!!
clean and jerk managed to do 120 on second attempt despite feeling like complete garbage
front squat 60 for 3 done body not able for more!!!
sunday
hit a pb again this morning hot 92.5 while still drunk as i warmed up i could taste the combination of cider, g and t and god knows what else dripping down off my brow not a pleasant experience,
lil break then power clean and jerk 100 for 3 singles
rdls 70 for 2sets of 7
rows 50 for 3 sets 7
body is done and dusted tomorrow will be an off day in all senses of the word a light stretch will be had and a lot of dying
the lead up to the weekend
wednesday
snatch 80 for double , and 90 for double
jerk from blocks 90 for double, 100 for single, 110 3 missed lifts
the body is not a temple !!!!
thursday
had the pleasure of coach roche in ul again
power snatch 80 for 3 singles
pause snatch at knee 80 for a double
power clean missed 110 , back down and back up and missed 107 but def had enough height as hit myself in the chin !!!
(missed = full clean)
friday
sleepy sleepy nighty snooze
snatch 80 for double , and 90 for double
jerk from blocks 90 for double, 100 for single, 110 3 missed lifts
the body is not a temple !!!!
thursday
had the pleasure of coach roche in ul again
power snatch 80 for 3 singles
pause snatch at knee 80 for a double
power clean missed 110 , back down and back up and missed 107 but def had enough height as hit myself in the chin !!!
(missed = full clean)
friday
sleepy sleepy nighty snooze
Wednesday, August 11, 2010
tuesday
power snatch from blocks 3 set 2 at 75 and one single at 90
power jerk 4 sets 2 at 90
jerks have been really shit the last while due to shoulders and hips being very tight from sitting on my ass at my desk in college so the power jerks replaced the normal power cleans in my tuesday session to try loosen out the shoulders there aint anything like weight to loosen you out !!!!!
power jerk 4 sets 2 at 90
jerks have been really shit the last while due to shoulders and hips being very tight from sitting on my ass at my desk in college so the power jerks replaced the normal power cleans in my tuesday session to try loosen out the shoulders there aint anything like weight to loosen you out !!!!!
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