Triple Extending

Molly

Today
Longish warm up

Snatch (1 Pull + 1 Hang from the hip)
45Kg x 1
50Kg x 1
53Kg x 1
55Kg x f, 1

Clean & Jerks (Doubles)
65Kg x 1
70Kg x 1
75Kg x 1
80Kg x 1
85Kg x 1

Squats
105Kg x 5
105Kg x 5
105Kg x 5

Hang snatches looked really good apparently. Felt decent too. The second clean at 80Kg I missed the bounce as I thought I was falling backwards, steadied myself and then found myself having to come out of the hole with no momentum. This is bent and quite difficult. 85Kg was decent, second front squat part was hard but was doable. While hard I like doubles as it gets me used to jerking when fatigued(aka a hard clean or a second attempt in a comp. Squats were fine. A good day

Molly

Today
A less good day
Snatches
45Kg x 2
48Kg x f, 1
50Kg x 1
52Kg x 1
52Kg x power snatch
55Kg x power snatch
55Kg x 1
58Kg x power snatch

Cleans (1 from below the knee, 1 from the hip = 1 rep)
60Kg x 1
65Kg x 1
70Kg x 1
75Kg x 1
77Kg x f

Overhead Press
45Kg x 5
45Kg x 5
45Kg x 5

Front Squats
82.5Kg x 3
82.5Kg x 3
82.5Kg x 3

Snatches were ****, miss on cleans was laziness, wasn't in the mood today.

Molly

Pretty ill at the moment. I thought it would be a good idea to train after I had played a soccer match. I'm an idiot

Snatches (1 Below The Knee + 1 Hip = 1 rep)
40
45
48
50
53 x f, f, f Figured out i'm jumping backwards. Need to remedy this stat.

Clean & Jerks
70
75
80
85
90
93 x close
93 x clarked
93 x dunno what to call this

Went home before I died. Will redo this session

Molly

Ran a slow 5k Wednesday
Soccer match thursday still not feeling great

Today
Feeling much better but not 100% yet

Snatch (1 from below the knee + 1 From the hip)
45x 1
48x 1
50x 1
53x 1
56x 1

Clean & Jerks
65 x 2
70 x 1
75 x 1
80 x 1
85 x 1
90 x f,f,f

Squats
107.5 x 5

Bleh, match in the morning so eased off on the squats today. Snatching felt good, cleans were really annoying, hand kept slipping off of the bar. First fail was I was too far on my toes during the pull so half slipped and one knee went to the ground. Second one my left hand slipped and caught the bar between my middle and ring finger. Painful, stood up with it anyway. Didn't bother jerking then. Third was ****

Molly

Yesterday
Snatches
40 x 2
45 x 2
48 x 2
50 x 1
53 x 1
55 x f, f

Cleans (2 Pulls + 1 From below the knee)
60 x 1
65 x 1
70 x 1
75 x 1
80 x 1

Push Press
55 x 5
55 x 5
55 x 5

Back Squats
107.5 x 5
107.5 x 5
107.5 x 5

Snatches felt good today, the misses at 55 were very close, cleans were ridiculously easy. Push Press was fine also. Back squats were really good, felt strong through all sets. 115 is the most I've ever done for 3 sets of five so feeling good about these.

Molly

Snatches (2 pulls + 1 hang from below the knee)
45Kg
50Kg
55Kg
58Kg
60Kg PR

Clean & Jerks
60Kg
65Kg
70Kg
75Kg
80Kg
85Kg x 2
90Kg x clean failed jerk
92Kg x clean failed jerk (1Kg off PR clean)
92Kg x clean failed jerk

Front Squats
85Kg x 3
85Kg x 3
85Kg x 3

All the hallmarks of a **** session starting out. Chest and lats had doms in them from quite a lot of body weight work at soccer training on Tuesday, hands were sore due to laziness of callous filing. Great session though. I think i've figured out my issues snatching. Jerks were off today, first 92Kg wasn't great, second clean was sweet. Front squats weren't too bad, need to keep my elbows up more at heavier weights. Enjoyed that.

Molly

Today

Snatch
40 x 2
45 x 1
50 x 1
53 x 1
55 x 1
58 x f,f,f,power snatch, power snatch, 1
60 x 1 PR
62 x 1 (was *just* a power snatch)

Cleans (and crap jerks)
40 x 2
50 x 1
60 x 1
70 x 1
75 x 1
80 x 1
85 x 1
90 x f, 1
95 x f,f,f,f

https://www.youtube.com/watch?v=Ny-Q4RicOcU

Bleh, pulls look good apparently but something is going wrong have video so will look in a while. Will upload it tomorrow. L pointed out my disgraceful ankle flexibility. Really need to sort this. He also pointed out how uncomfortable I am in the catch. Going to add in some snatch balances at heavier weights to get used to catching heavy weights. It's as though my body wants to resist going into a full squat. On the cleans the 1st, 95 was crap, second was way too soft in the catch, third was really really close. 4th pulled the bejasus out of it and ended on my ass. Height was there to power clean it apparently.

Molly

Lots of work on my ankle flexibility today, followed by

Snatches
45 x 2
50 x 2
53 x 2
55 x f
55 x 2

Cleans (1 Pull 1 from the hip)
65 x 1
70 x 1
75 x 1
80 x 1
85 x 1

Behind the neck jerks
40 x 2
50 x 2
60 x 2
65 x 2
70 x2

Squats
110 x 5
110 x 4
110 x 5

Did about 5 minutes ankle stretching, up to about 60Kg, Snatch balances up to 40Kg during warm up too. Will try do this every workout, getting heavier on the snatch balances. Snatches were okay, not great, was trying to keep my arms loose instead of really rigid after L pointed that out to me the other day. the 55 that I failed I lost one forward and one backward. Cleans were fine. Finally figured out how to catch a bar on my back from up above. Second 70 had a little press out. I think i wouldn't of had that if I was more familiar with the movement. Squats were okay, first set fine, 4th rep of the second set I missed the bounce and really had to grind it out. Would of attempted a 5th had I a spotter. Got a spotter for the 3rd set and knocked out 5. Might train twice at the weekend

Molly

Snatches
1 Pull + 1 from the Hip + 1 Balance
40
45
50
55 (PR for snatch balance)
1 Pull + 1 from the Hip
60
65 x f

Clean & Jerks
70 x 2
75 x 2
80 x 2
85 x 1 (missed second jerk)
90 x 1
95 x clarked

Good session. Snatch balances helped me mentally getting under 60, 65 was almost there, just my right foot slipped. 95Kg clean was crap, dunno what happened as 90 was a piece of piss. Ran out of time after clean & jerks so left, would have liked another few attempts at it. HAve decided to compete in the leinsters but i'm not cutting so will compete in the 77Kg category.

Molly

Today

Snatch
45 x 1, 1, 1
58 x 1
50 x 1
55 x 1
58 x Power snatch, 1
61 x Power snatch

Clean & Jerks
70 x 1
75 x 1
80 x 1
85 x fail jerk
90 x fail jerk

Bad session, i'm going to power snatch at the leinsters as my full snatches are way too inconsistent. Got some tips for my jerk today as well so eager to try those out next time. Tried them out on the 90Kg and almost hit it. Tips make sense so will see next time

Molly

Quick lunch time session

Power Snatches
40 x 1
45 x 1
50 x 1
55 x 1
60 x 1
65 x f, 1
70 x f, 1

Clean & Jerks
70 x 1
75 x 1
80 x 1
85 x Taken for a walk
90 x 1
93 x no jerk

Power snatches felt really good. 85Kg jerk was taken for a walk off the platform so had to dump it. 90 was fine. 93 was almost there.

Leinster goals : 66/70/72 & 88, 92, 95 these would give me 6Kg and 7Kg comp prs which would be most excellent

itsallaboutheL

I got you that stuff junkie boy.

Molly

Cheers

Molly

Today at leinsters

66/70/73(f)
88/92/96

Weighted in at 71.68 i think. Wasn't too bothered about it. Warmed up to 66kg on snatch. Got a bit ahead of myself so hit a few more at around 60. Over pulled on 66 and almost lost it backwards. 70 was easy. 73 I think I had a slight press out on so got a no lift. Cleans I warmed up to 80, and spaced out a little, suddenly I was up next so didn't have time for another lift so did 88. Went for 92 and ended up one arm cleaning it but as I popped it off my shoulders got it racked and jerked it. 96 was pretty easy. Much better than 92. 8Kg comp pr and 6kg real pr for cleans and a 4kg comp pr for a snatch. A good day! Will definitely enter the clubs as a 69Kg lifter. Sinclair is up to 217.003 now

Scuba Ste

You lifted well yesterday man. Good to meet ya.

Molly

Just messing around today.

Snatched up to 50 with hang snatches thrown in randomly.
I remember I can't clean anything less than about 65Kg because I over pull ridiculously so did two cleans, one at 80 and one at 90. Tried power jerks unsuccessfully. Deadlifted for the laugh, worked up to 160 and failed 170. Not bad seeing as my max was 172.5 before and I haven't deadlifted since the start/middle of march I think.

Molly

Some circuit work with soccer training for about an hour

Followed by squatting 100Kg for 3 sets of 5.

Molly

Snatches
45 x 2
48 x 1
50 x 1
54 x 1
57 x f, 1, f, f, 1, 1

Cleans (2 pulls & 1 Hang from below the knee)
65 x 1
70 x 1
75 x 1
80 x 1
85 x 3 pulls & failed hang.

Push Press
60 x 5
60 x 4
60 x 2

Back Squats
105 x 5
105 x 5
105 x 5

Good to do some stuff again. Snatches were very rusty. Last 57 was nice, rest were crap. Couldn't hold onto the bar for the last hang clean. Push press was disappointing. Back squats were fine once I decided I was going to do them. Was trying to convince myself to skip out on them.

Molly

Snatches (2Pulls + Hang from below the knee)
45 x 1
50 x 1
55 x 1
60 x 1
63 x f

Clean & Jerks
70 x 2
75 x 2
80 x 2
85 x 1
90 x f, f, 1

Front Squats
80 x 3
80 x 3
80 x 3

Snatches were decent, 63 was really really close. Slow elbows on the 90Kg clean & jerks so missed the first two. Had to clean the front squats as rack was in use. so was clean, followed by 3 front squats

Molly

Snatches
45 x 2
50 x 2
55 x 2
60 x 2 (PR)
63 x 2 (PR)

Cleans
(1 Pull + 1 Hang from Hip)
70 x 1
75 x 1
80 x f
80 x 1
90 x f

Back Squats
110 x 5
110 x 5
110 x 5

Snatches were sweet today. I'd never done a full snatch successfully at 63 before so I thought why not do it as a double Cleans were awful, no extension and slow elbows. First clean at 80 I almost castrated myself so was no way I was hang cleaning it after. Second attempt was probably my only decent hang clean today. Back squats were good. I was going to rack the bar after the 3rd rep of the 5th set. Walked it in and then decided to not be a bitch and did the next 2 reps. Happy with the snatches and squats.

Molly

Snatches
40
45
50
55
60 x f, f, 1
65
68

Clean & Jerks
80 no jerk
85 x 1
90 x no jerk

Targets for the weekend

68/72/75
90/95/100

itsallaboutheL

Molly wrote: »

Targets for the weekend

Get hammered

Good stuff.

token

Try to wait until the lifting meet is finished this time L

Edwardius

Video of L the morning of the last meet:

https://www.youtube.com/watch?v=sQqeidrlDyw

Molly

Today at Munster Open.

Snatches
Warmed up to 65
68, 72x, 72 (PR)

Clean & Jerks
Warmed up to 85
90, 95, 100x

Total
167 (PR)
Sinclair of 222.256 (PR)

Balls, weighed in at 69.62. Ate some ridiculous foods and then warmed up. Everything felt snappy. 68 was easy, 72 miss was a terrible attempt, way out in front. Next 72 was easy. Felt like I could have hit 75 today if I had gotten 72.

Clean & Jerks started awful at 75 but got good at 80. 90 was easy, as was 95. Called for 100 and got under it but slow elbowitis caused me to lose it forwards.

Not going to enter NI open so UL open is the next comp for me in January. Hoping for a decent increase there.

Molly

Horrible. Platform in gcg is temporarily ruined. Did some hang snatches and missed a lot. Squatted 110 for 5

itsallaboutheL

Molly wrote: »

Horrible. Platform in gcg is temporarily ruined. Did some hang snatches and missed a lot. Squatted 110 for 5

How?

Molly

They've added more padding to the outside without raising the middle so you're feet are about an inch and a half lower than the bottom of the plates.

Scuba Ste

Enforced training from blocks maybe? Like elite Russians.

Molly

Training with a fat man tonight

Snatches
40 x 2
45 x 2
50 x 1
55 x 1
60 x 1
65 x fffff1

Hang Cleans
2 pulls + 1 hip
70, 75
1 pull + 1 hip
80
85 x f (L started talking to me mid rep)
85 x f lame attempt, could barely grip bar

Squats
60 x 3
100 x 1
110 x 1
120 x 1
130 x f

Not great. Gonna knuckle down from here til Christmas, want 80/110 with a 145 back squat from Santa.