Something Is Starting To Click!

 

Possibly the best snatch I’ve made…EVER! It certainly felt like it!

105/140 is 6kg under my all time best total. 245 is my current comp total!?!?

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End of the week

I know it’s not the end of the week, but I’m taking a few days off (4 to be exact). Training volume has been pretty high this week. Here’s the breakdown…

Tuesday 26th March 2013

Exercise Sets Reps   Wt Wt Wt Wt Wt Wt Wt Wt Wt Wt
1 Power Snatch 10 1 60 60 60 70 70 80 90 95 100 102.5
2 Powr Clean & Power Jerk 7 1 60 80 110 120 125 130 132.5
3a 6″ Deficit RDL 4 6 110 120 120 120
3b Chinese Lat Raise 4 10 7.5 7.5 7.5 7.5
4a DB Push Press 3 6 38 38 38
4b Strict Pull Ups 3 10

Wednesday 27th March 2013

AM Exercise Sets Reps %age Wt Wt Wt Wt Wt Wt Wt Wt Wt
1 Snatch DL/Lo Hang Snatch 9 1 60 60 80 80 90 95 100 102.5 105
2 Clean DL/Lo Hang Clean/Pwr Jerk/Jerk 6 1 80 100 110 120 125 130
3 Front Squat 5 3 137.5 137.5 137.5 137.5 137.5
PM
1 Deficit/Baord 3 Pause Snatch (Floor/Knee/Hip) 5 2 60 65 65 65 65 65
2 Jerk from Split 5 2 50 75 75 75 75 75
3 Split Ladder 3 10 50 75 75 75

Thursday 28th March 2013

1 Snatch 3 2 50 70 80
1 Snatch 12 1 90 100 100 100 95 100 100 100 95 100 100 105
1 Snatch 4 1 110 110 110 112.5
2 Max C&J 8 1 70 100 115 125 130 135 135 135
3 Front Squat 4 1 140 160 165 170
4a DB Bicep Curls 4 10 12 12 12
4b Tate Press 4 10 12 12 12
4c Band Pull Aparts 4 20

All the RED text were misses! Today sucked!

 

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Pause Day

I don’t understand how I miss a 110kg snatch but this happened today…

Monday 11th March 2013

Pause Snatch Double (2s pause at the knee) – 100kg

Pause Clean Double into Pause Jerk Double – 125kg (this sucked…A LOT)

Back Squat – 142.5x5x3

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Skills & Squats

After the great input I received on my 110kg attempts video on Friday, I decided to use today to work on some of the advice. The advice included getting back into my heels earlier, load the hammys more by staying over the bar longer and a more aggresive turnover. I spent a while last night trying to figure out how I could work on all these points in one session…I came up with this. NO FEET/3 POINT PAUSE SNATCH

The ‘No Feet’ element requires you to start with your feet in your receiving position and they shouldn’t move whilst you are moving through the pull into the catch.

The 3 point pause means moving slowly, checking off the positions below the knee, above the knee and at the hip. Emphasising staying over the bar for as long as possible.

Here’s a front on view at 80kg

 

Tuesday 20th November

No Feet/3 point pause snatch – 40×2, 50×2, 60×2, 70×2, 80×2, 85×1, 90×1

5×2 1&1/4 Front Squat – 110-130-140-150-155

Here’s the video of the rest of the session!

 

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Starting where I left off!

I had a pretty relaxed weekend at home with the family, just playing with the children. My body felt pretty beat up on Saturday so the running around after them worked out as some effective active recovery! I also stuffed my face with as many calories as I could (I really enjoyed that!).

Had a great training week last week and things seem to be continuing!

Monday 15th October

Pause snatch – 102.5kg

Pause clean and pause jerk – 130kg

Pause front squat – 155kg

 

How has Monday been for you?

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Monday – Powered by Kratos Nutrition

*This should be re-branded as (Rocket) Fuel Rx’d

 

Today was a good training day. Pause variations are, normally, a weakness as I don’t move under the bar very fast. I tend to rely on a huge pull to give me time to receive the bar a little higher. I set two PBs today. Pause snatch (at patella tendon) and pause clean/pause jerk, all pauses held for a 2 seconds…counted ‘Mississippily’

 

Monday 1st October

Pause snatch – 100kg

Pause clean and pause jerk – 125kg

4×3 back squat – 170kg

This is what my pause jerk felt like…only it was 80kg lighter

#iloveklokov #butnotasmuchasiloveshankle

 

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