Snatch, C&J, repeat

rock27

Been training properly for about 5/6 years now, mostly powerlifting style.
Best lifts are squat 180KG(@85/90ish KG) squat, 205KG(@85/90ishKG) DL, 130KG(@85KG) bench over the last 6 years.
Dropped to 70ish KG and made the change to oly lifting about 4 mnths ago.

Didn't log at all during those 4 months so quick synopsis is I began training in ECB around June/July - started with a bad form snatch of 40KG and worse form 60KG c&j.
Did the leinster open back in July(finished with 55/67 in 69KG class).

Did the Cork open weekend just gone - ended up with 62/77 in 69kg class. Wasn't hugely happy with it
Lost 60KG on my opener behind me, stood up with 60 the second attempt only to drop it before the ref signalled down(will never make that mistake again), then got 62KG on 3rd attempt.
Clean and jerk went 74KG, 77KG, tried for a 1KG pb of 83KG on 3rd to make up for snatch - didn't even clean it.
What ensued was a bout of sadness.

Training now for NI open in 4 weeks time - 17/November in Jordanstown.

rock27

Training today involved just some light work after the cork open at the weekend.
Up to 40KG in snatch for 5/6 triples, 50KG for a couple doubles.

C&j - 50KG 7/8 sets of 1 clean & 3 jerks - need to work on the jerk which is one my weaker areas.

Prowler - 40KG on prowler 5/6 runs up and down track.

Home time - ate lots.

rock27

Today - went in to do a bit today - mostly technique stuff - mostly hitting depth in snatch and doing the jerk properly, before starting back at programme again next week.

Messed about on technique stuff for the snatch with jst the bar for a while, then 40KG for 6 sets of 3, focusing on sitting down in the hole on each one.
50KG - 2 doubles, same as above.
55KG - 1
60KG - 1, 1

C&J: 40KG - 1clean-3jerks, 1-3, 1-3
50KG: 1-2
60KG: 1, 1, 1, 1, 1, 1

Back squat: 60KG x 5, 80 x 5, 90 x 3, 100 x 3, 110 x 3, 120 x 1, 130 x fail - sat in hole too long and got stuck, dumped it backwards.

Prowler - 40KG, 6 runs up and back.

rock27

Snatch: 40KG for 8 sets of 3, same as yesterday - working on hitting bottom position.
45KG - 5 x 3
50KG - 2 x 2
55KG - 2 x 2
60KG - 3 x 1, first one turned into more of a p.snatch

C&J: 40KG x 1-3, 1-3, 1-3, 1-3, 1-3, 1-3 1-3

Havn't deadlifted since before starting the oly lifts - probably about 5 mnths ago, kinda had an itch to to some today so gave it a lash with Wayne.
Went:
60x5, 100x5, 140x3, 160x2, 170x1, 180xfail, 170x1, 177.5x1, 180xpulled it past the knee didn't really lockout properly.

Prowler, 40KG - 6 runs up and down

Was bollixed after that, stumbled out to car and home.

Can't train until next Monday when I'll be going back to oly programme, so few days to recover now.

rock27

First day back in training after a far too heavy drinking session at the weekend.
Missed Monday due to alcohol induced man-flu.

Today was...not so good.

Short story was snatch up as far as 55KG, missed 60 twice left it there.

Split jerk: 40KG - 6x3, focusing on technique. Starting to feel a little more solid.

Back squat: 60x3, 80x3, 90x3, 100x3, 110x3. Left it there for today.

Plan to get back on track is: Tomorrow - light technique work, then attempt to max out on Friday.

rock27

It ended up being in fact an attempt.

2/Oct/12

Snatch: worked up to 55KG, 60KG - missed 6 times, made on 7th. Tried 63KG - missed 3 times, moved on.

C&J: Worked up to 70KG, missed 75KG 3 times, dropped to 70KG for 2 singles, easy enough. 75KG x miss. Left it there.

Back squat: Up to 120KG.

rock27

Decided today to not do NI competition, going to focus on getting technique better and increasing strength.

Today:
Snatch: 40 x 3,3,3,3,3
45 x 3
47 x 3,3
50 x 2
55 x 1
57 x f, f
47 x 3,3,3

C&J: 50 x 1-2, 1-2
55 x 3,3
60 x 2
62 x 1
65 x 1,1

F.Squat: Bar x 5,5
50 x 5,
60 x 5
70 x 5
80 x 5
90 x 3

rock27

Today:

Snatch warmup

Snatch: 40KG, 9x3, focusing on technique - hitting the bottom position each time.
Messed around with an empty bar running through the correct positions and stuff

F.Squat: Barx5, 40x5, 50x5, 60x5, 70x5, 80x4, 50x5

RDLs: 50x5, 70x5, 80x5, 100x5

Row/Bench, with 60KG, 2x6

Prowler: 40KG, 2 runs up and back.

rock27

Today:

Drop snatch: Bar x 5,5
40KG x 3,3,3
45KG x 3,3,3
50KG x 2,2,2
55KG x 2,2

Snatch: 40KG x 3, 3
45KG x 2
50KG x 1
53KG x 1,1,1,f,1,1,1,1,1,f,1,1,f,1

B.Squat: 60x5,80x5,90x5,100x5,110x3,3

Weighted planks(15KG)/Superman plank thing:30sec/30sec, 30/30, 30/30

rock27

Today

Snatch: 40x3,3,3
47x3,3
50x2
55x1
57x1,1
47x3,3,3

C&J:
40x3(split jerk)

50x1-3
60, 12x1

Clean Pulls:
80:3x3
90:3x3

Snatch starting to feel someway right again. Max on Monday now

rock27

Yesterday:
Got in yesterday just to work a little on snatch technique.

Snatch technique - did a bit with 40KG.

B.Squat:
Bar x 5,
50KG x 5,
70 x 5
90 x 5
100 x 5
110 x 5
120 x 2, 1 (Got stuck in the hole a bit on these ones)
110 x 3
80 x 10

Ring BW rows & ring dips: 4x10

Curls/Pushdowns: Dunno x dunno

Prowler: 40KG x 2runs, 2 runs, 2runs

So main aim between now and the new year is to increase strength in the front and back squat, and work on technique more - hoping that the oly lifts follow.

rock27

Today:

Today was a max day and was pretty happy with it. Had a gigantic can of monster on the way to get me ready.
Went like this:

Snatch:
40x3,3
45x3,2
50x2
55x1
60xf,1
63x1
66x1(1KG full snatch PB)
68xf,1
70x1
71x1
73xf

Was happy with that - 6KG PB

On to C&J:
40x1-4, 1-3
50x1-3
60x1
65x1
70x1
75x1
80xf(missed clean),1
83x1(1KG PB, I've got 83 before but with a bit of a pressout)
85x1-ish(Pressout on right arm, probably wouldn't have got it in comp.)

Happy with that, 1KG PB on C&J considering I forgot how to clean last week!

Was absolutely f**cked after - did a few front squats up to 80KG x 5.

Was going to leave it there but decided to try get a muscle-up on the rings instead. Tried for about 15 mins, close but didn't get it.

rock27

CNS was rather shot after max yesterday.

Went in to do a bit of technique stuff.

Snatch: 40KG for a few triples

Split Jerk: 40KG for a few triples

Light F.Squats: up to 60KG x 5

Prowler: 40KG x 4 runs up and back

rock27

Today:

Today was running through the openers I would have done for NI.

Snatch:
40x3,2
45x2
50x1
55x1
60x1
63x1
Snatch starting to feel more comfortable in bottom position now.

C&J:
40x1-3, 1-3
50x1-2
60x1
70x1
75x1
78x1
Clean feeling good this week, jerk starting to come together a little - still plenty work to do on all, jerk more than everything.

B.Squat:
50x5
60x5
70x5
90x5
110x3
130x1(horrible looking rep - turned a little good morning-y)
120x3
110x5
90x15(Was going to do it for 10, but managed to get the 15)
Next squat goals - 130 x 2 decent reps, then 3 and a hundo for 10

Some planks, then home.

Testing again next Monday, then starting new programme after that so will be hoping for good no.s to base programme off of.

rock27

Today was a max day.

Did swoletrphy at weekend so was a bit stiff around shoulders. Affected the snatch today a little bit.

Snatch:
40Kg x 3,3
50Kgx2
55Kgx1
60Kgx f, 1
63Kg x f, 1
66Kg x f,f, 1
68Kg x 1
70Kg x failed 3 times
Decided to just try break past pr of 71 and loaded 72Kg. Pulled well, but didn't get under it.

C&J:
40Kg x 1-3, 1-3
50Kg x 1-2
60Kg x 1,
65Kg x 1
70Kg x 1
75Kg x 1
80Kg x 1
85Kg x f
84Kg x 1, 1KG legit(non-pressout) C&J PR
86Kg x clean, failed the jerk(1Kg clean PR)

F.Squat: 50Kg x 5,
70Kg x 5
80 Kg x 5
90Kg x 3,3,3
100Kg x 1

Was wrecked after that, messed around for a bit tried a 1 handed pushup. Got 1, just left it there.

Medium day on Wed, another max on Friday. Then starting new programme next week.

rock27

Medium day today:

Drop snatch from blocks:
40Kg x 3,3
45Kg x 3,3,3
50Kg x 2,2,2
55Kg x 2,2

Snatch:
40Kg x 3,3
45Kg x 2
50Kg
54Kg x 8 singles(w/f x 6). Not good, missed a few behind, few in front - not going under quick enough on those reps.

Split Snatch:
40Kg, 6x4
B.Squat: 60Kgx5,5,5

rock27

Friday 23/Nov/12:

Snatch - w/u

Snatch: 40Kg x 3,3
45Kg x 2,2
50Kg x 2
55Kg x 1
60Kg x 1
65Kg 1
68Kg x f,1
70Kg x f,f,f,f. Was not happening today so left it there.

C&J: 50Kg x 1-3, 1-3
60Kg x 1-2
70Kg x 1
75 Kg x 1
80Kg x 1
85Kg x f(missed the clean), 1PR

B.Squat:
Just worked up to 100Kg x 3. Left it after that - CNS was wrecked.

rock27

Today:

Decided to do a bit this morning.

Snatch:
Just messed around - few triples on 40 and 50, then 55 and 60 for singles

C&J:
50 x 1-3, 1-3, 1-3, 1-3, 1-3

B.Squat: Up to 100Kg x 3

Prowler:
40Kg, 3 x 2runs

Foam rolling for about 10 mins.

rock27

Today:

Switched to a hypertrophy phase for next 4 weeks.

Snatch:
Worked up to 50Kg for 12 singles, with 5 misses. Not feeling the snatch today.

B.Squat:
Aim was to work up to a weight for 15 reps.
Got 95Kg x 15

Hyper extension, w/fly at end: 8Kg x10,10,10

Aim was the same with trap bar deadlift as was with the back squat.

Got 125Kg x 30, albeit with a bit of bouncy bouncy off the floor between reps.

Curls for the girls:

Hammer/Normal/Hammer: 16Kg x 8/8/8, 8/8/8, 8/8/8

rock27

Today:

Snatch:
12 singles between 45Kg and 55Kg

Practising the jerk movements, w/40Kg, 3 sets

Weighted pushups, 5x10Kg, 5x 15Kg, 5x20Kg, 5x15Kg, 5x10Kg. All one set.

Pullups, s/setted with BB rows(50Kg).

x10/10, 10/10, 10/10, 10/10

1 arm DB press(14s I think)/DB(28 I think it was) row:

4x10 each side

Core stuff - weighted planks, s/setted with superman holds.

rock27

Yesterday
Box jumps x 3 increasing height each time up to 35.5 inches.

C&j
65kg 12x1

Prowler
20 kg on prowler
3 x 4 runs
(Lactic acid in my legs was killing me after third round)

Ring pushup/ring inverted rows
X12/14, 12/14, 10/14

Farmers walks
Handles x 2 runs, 3 runs, 4 runs

rock27

Today:

Snatch with a mix of 50 and 55 for 12 singles, few misses, focussing on technique.

B Squats: worked up to 95Kg, as many reps as possible - got 16 reps, stuck half way on 17th, had to bail

Hyper - extension, with rear delt flye: 10Kg plates for 3x10

Hex bar deadlift: worked up to 125Kg, as many strict(no bouncy bouncy this time) reps as possible - got 22. Grip was fine, legs just gave out.

Curls: Hammer/regular/hammer, with 14Kg I think for 3 x 8/8/8

rock27

Snatch: Up to 50Kg, for 12 singles, 1 miss

Jerk skills, Bar x 2
40Kg x 4

Weighted pushup: 15Kg x 5, 20Kg x 5, 25Kg x 5, 20Kg x 5, 15Kg x 3(failed 4th)

Pullups, s/setted with rows: BW/50Kg x 10/10, BW/60Kg x 10/10, 10/10, 10/10

SA DB press/DB row: 16s/30Kg x 10/10, 10/10, 10/10, 10/10

Core: Hanging leg raises and some planks and messing around with a KB.

rock27

Friday 7/Dec

Box jumps, sets of 3. Up to 36inches

C&J:
40Kg x 3
50Kg x 1-2, 1-2
60Kg x 1
65Kg, 12 singles

Prowler: 30Kg - 4 runs, 3 sets

Ring pushup/inverted row: x 14/12, 14/12, 10/7

Farmers walks: Handles + 10Kg on each handle, 2 runs x 3

rock27

Today:

Snatch:
Bar x 3
40Kg x 3
45Kg x 2,2
50Kg, 12 singles

B.Squat. 70Kg x 5,5, 80x5

100Kg, 3 sets of 10.

Actually got easier as the sets went on which is weird, first set was rough.

Hyper Xs/reverse flyes, w/10Kg plates - 3 sets of 10

Trap bar deadlift: 140Kg x 10, 150Kg x 10, 160Kg x 10

rock27

Today:

Extremely stiff today after the high rep stuff yesterday, so took quite a while longer than usual to warm up and get going.
Snatch: Bar warmup drills for about 10 mins

Bar x 3,3
40Kg x 2,2
45Kg x 1
50Kg x 1
55Kg, failed 3 times. Still stiff as f*ck

Dropped to 50Kg - for a few reps, overpulled a few

Back to 55Kg - 8 singles, no misses this time.

Jerk skills: 40Kg for 3 sets of drills

Weighted pushups: Used same weights as last week of 15/20/25/20/15 for 5/5/5/5/5, felt easier than last week. Will probably give 20/25/30 a lash next week.

Pullups/Rows: BW/40Kg x 10/10, BW/50Kg x 10/10, BW/60Kg x 10/10, 8/10

SA BD press/DB rows: 16s/30 x 10/10, 10/10, 10/10, 10/10

Hammer curls/regular/Hammer curls, 16s, 3 sets of 8/8/8. Most boring excercise in the world.

rock27

Today:

Box jumps, up to about 32, mind f*cked myself out of going any higher.

C&J:
40Kg x 1-3, 1-3
50Kg x 1-2, 1-2
60Kg x 1, 1
65Kg x 1
70Kg, 12 singles. No misses, one was a little bit of a press though.

Prowler:
30Kg x 4runs, 4runs, 4runs

Ring pushups/ring inverted rows: BW x 13/11, 11/12, 8/8

Farmers walk:
10Kg each handle - 2.5 runs, 2.5 runs, 2.5 runs.
Threw in few extra prowler runs with 20Kg

Going to miss ECB comp tomorrow, so next comp not until Feb.

Next week is last week of training before Xmas, looking forward to not moving except to get food for a week.

rock27

Today:

Snatch - Bar x 3,3,3
40Kg - x 3,2
45Kg x 2
50Kg x 1
55Kg, 12 singles with 2 misses

B.Squat: 60Kg x 6,6
80 x 6
100 x 4, 6, 6, 6

Hyper ext/reverse fly: 12Kg DBs x 10/10, 10/10, 10/10

Hex bar deadlifts: 70Kg x 6, 110Kg x 6, 140Kg x 6, 170Kg x 6, 180Kg x 6, 190Kg x 2.

rock27

Today:

First session back in the new year after 2 and a bit weeks and it really did show.
Main aim was to just get in and get a session in before starting new programme on Monday so won't be quite as **** on Monday.

Warmed up for ever, did about 7/8 doubles with 50Kg in the snatch, first few felt terrible. Conditioning has suffered a lot over xmas, so will need to do something about that.

Then went onto clean and jerk, completely forgot how to clean - did a load of doubles on 50Kg and then with 60kg did about 6 singles.

Felt brutal today but hopefully Monday won't be quite so bad.

Paused front squats with 50Kg for about 6 x 5, sitting down in the hole for a few seconds on each rep

Ring pushups/inverted rows: 3 sets of 10 each s/setted

Prowler: 40Kg x 3 runs, 2 runs. Going to used a lot more of the prowler this year I think. Conditioning had really gone to ****, so felt like I was gonna die after this.

Comp on 23rd Feb, so that is what I am working towards now.

My aim for 2013 in terms of weight is 80/100 @69kg. Current bests are 71/85.
Also improve conditioning, and get my squat back up to a decent level.

rock27

Today:
Snatch: up to 55Kg for 8 singles, still pretty inconsistent after the break.

B/Squat: 100 x 8, 8, 8, 8

GHraise/reverse flyes: 12Kg x 10/10, 10/10, 10/10

Hex bar DL: Up to 160Kg for 4x5

Ring dips/inverted rows: Can't remember exactly, but around 4 x 10/10

rock27

Today:

C&J:
40Kg x 1-3, 1-3
50Kg x 1-2, 1-2
60Kg 1
65 Kg x 1
70Kg, 12 singles

F. Squat: 50Kg x 5, 60Kg x 5, 70Kg x 5,5, 80Kg x 5,5
(Keeping back tight is a weakness at the moment, so really focusing on trying to keep the back tight)

Back extensions: Again focusing on keeping back tight, just with bar on back for 4 sets of 10

Did some conditioning then at the end, just made up a complex of prowler, KB swings, and farmers walk.