Snatch, C&J, repeat

Scuba Ste

rock27 wrote: »

After quite a few weeks of messing about with training, back to proper training now.

Next competition is Cork club championships on Oct 20th, so we are now 12 weeks out from tomorrow.

First 4 weeks will be a combined bodyfat loss/technique work block.
Currently in or around 76Kg, aiming to lean down to striking distance of my weight-class(69Kg), possibly under so that I can afford to add a little during the 8 week block leading back to the comp.

First session back was all quite light on the olympic work and read as follows:

Snatch(focusing on technique): 40Kg, 12 doubles. 4 extra sets for additional volume
Block Jerks(focusing on technique): 60Kg, 10 doubles. 2 extra sets for additional volume
Deadlift with clean grip: 60x5, 100x5, Straps from this point on - 130x5, 150x5, 160x3. Couldn't get the extra 2 reps. Back starting to give out.
Pullups/ssetted with 60Kg barbell rows: x 6/5, 6/5, 6/5, 6/5
(Barbell rows added in for extra volume)

Have you ever tried complexes? Snatch pulls+snatch etc.? Use whatever focuses on your weak areas. I don't find light snatches carry over much to heavy lifts.

rock27

I actually tried them for the first time last week. Snatch pull, pull from hang, snatch from above knee, snatch from below is the one I've tried.
Think I will add in more of them alright.

Need to focus more on staying over the bar longer as I have a tendancy to pull back a bit early.
Probably hang snatches from above/below the knee.

Any particular ones you would suggest?

rock27

Spent today doing snatch technique work.

Played around a good bit today with the complexes as suggested.

Did snatch pull from hang, snatch from hang for quite a bit.
Did the same complex from the ground.

Did a bit of snatches with drop snatches aswell.

Seems good, think I will integrate it in a bit more into training

Scuba Ste

rock27 wrote: »

I actually tried them for the first time last week. Snatch pull, pull from hang, snatch from above knee, snatch from below is the one I've tried.
Think I will add in more of them alright.

Need to focus more on staying over the bar longer as I have a tendancy to pull back a bit early.
Probably hang snatches from above/below the knee.

Any particular ones you would suggest?

Depends on what you're trying to work on. For anything in the first or second pull, pulls are good. Position wise hangs above or below the knee are always good. High pulls if you can't keep the bar close after extension, pulls to knee if you're out of position of the floor etc. See what works for yourself.

I generally keep it to 2 pulls and a lift/hang lift. I don't think the really long complexes are great unless you've got very solid technique which most of us don't.

rock27

Snatch:
20 sets total with 50kg, mixed between pull from hang + hang snatch, pull from floor + hang snatch, and regular snatch.
C&J: 60kg for 8 doubles. Might start integrating some complexes here too. Mainly point of today reps were working on the jerk
Glute Ham Falls, 5x5.
Klokov press: 40kg, 5x5

rock27

Snatch: 2 pulls from hang, 1 snatch from hang; 40kg x 4
2 pulls from ground, 1 snatch from ground; 40kg x 4
C&J: 70kg, 16 singles. Focussing on jerk. Might stick in a complex here over the next week or so
Front Squat: 75kg, 6x4