After a refreshing week off from training, today was the first day back with the bells. I am once again training for my CMS numbers in the biathlon with my sights set on the next meet in Toledo on January 30th. At the recent Atlanta meet, my coach noticed that I was catching the bell too late on the descent of the snatch which was pulling my arm down and leading to early grip fatigue. I am now focused on changing my snatch technique. I am really concentrating on getting into the finger lock (thumb over index finger) early in the descent in hopes of preserving my grip and picking up the extra reps that I need to hit my CMS numbers. However, getting into the finger lock is easier said than done. During my week off, I practiced getting into the finger lock from the clean. Although this is a good drill, it is easier than dropping from the overhead position in the snatch.
My snatch set was supposed to be 6 minutes at 18 rpm, however, this pace is just too fast as I am trying to figure out this new technique. The first minute on both sides, however, felt great. I was able to get into the finger lock early in the descent and actually experienced the ratcheting effect of the finger lock as the bell fell. Getting into the lock high in the descent also allowed me to follow the natural trajectory of the bell and I was really able to experience the "slingshot" effect of the bell as it completed its backswing between my legs and was launched upwards in the ascent. Even after only one session, I can tell this technique change is going to pay huge dividends. I am going to have to slow the rate of my snatch sets and maybe even drop down in bell weight until I can perfect the technique, but this change is eventually going to put me over the CMS numbers. This is a change well worth making.
Well, overall the competition was a good experience. Scott Shetler put on a nice event that had a nice turnout of both seasoned lifters and first time competitors. Unfortunately, I was not able to make my goal of CMS rank in the 90kg weight class. My jerk set was first starting around 11:30 AM. I was able to hit my CMS numbers in just over 9 minutes (73 reps) working at a pace of 8 rpm. The video of the set can be seen below:
Since Scott was only running 2 platforms, I had about 3 hours and 30 minutes between sets. I thought this was going to work to my advantage. Heading into the snatch set, I felt quite fresh and my hopes were high for hitting my numbers of 70/70 with the 28kg bell. Unfortunately, things just didn't go my way. I decided to go out at 14 rpm with the plan of working the entire 10 minutes. However, just around the 4 minute mark on the left side, my grip died and I had to switch arms after only 55 reps. On the right side, things didn't fare much better as I was only able to hit 47 reps before suffering grip failure (see video below):
Heading into the competition I didn't think I was quite ready to make my CMS snatch numbers, but I thought I would at least make it into the 60's range on each side. Justin Case also came up just short of making CMS numbers in biathlon (85 kg class) with 68 jerks and 55/65 snatches (needed 65/65 snatches). Mike Sherman had a good showing in the (80 kg class) also falling short of his CMS goals with 41 jerks (needs 65 jerks) and 65/65 snatches.
The good news is that my coach, Catherine Imes, was able to pick up a technical issue with my snatch that once addressed should help me reach my goals. Watching from the side, she noticed that I was still catching the bell too low on the snatch descent causing the bell to pull my arm down and adding extra strain to my grip.....hence the grip failure. After my set, we spent about 15 minutes working on getting into the "hook grip" while the bell is still around eye level. This allows the hook (thumb over index finger) to self tighten as the bell drops between the legs. Once perfected, this should greatly decrease the fatigue of my grip and hopefully put me over the edge for CMS. I am going to take the rest of this week off and then re-focus with the goal of hitting my CMS goal at the upcoming meet January 30th, 2010 in Toledo.
Workouts are easing up for the upcoming competition in Atlanta on Dec. 5th. Just today and tomorrow and then rest until Saturday. Feeling pretty good today after a weekend of rest. My hands are not tender for the first time in several weeks!
Warm Up
Jerk(2x28kg) 7 minutes @ 8 rpm
15 minute Rest
Snatch(28kg) L 14/14/14/14/7 ----> R 14/14/14/7
Jerks felt very strong today. Made the 7 minutes without much trouble. Makes me think I probably could go a full 10 minutes at 8 rpm on Saturday, but I will likely shut it down once I hit 73 reps in order to save as much energy as possible for the snatches. Snatches also felt pretty good today, especially on the left. Switched at the 4:30 mark for hand preservation, right side didn't go quite as well as I would have liked with hands becoming an issue earlier than usual. Instead of risking any damage to the hands this close to the comp, I just shut it down. I will throw all caution to the wind on Saturday, however, I am a bit concerned that I was never able to hit my numbers in my basement. Doing this would have given me much more confidence going into the meet. The good news is that I will have 4 hours between jerk and snatch sets which is much more than the usual 15-20 minutes that I give myself in the basement.
Hard to motivate today. Struggled on jerks. Wasn't expecting much on snatches but just got into the zone and things went pretty well. Cut the left short 2 reps because my four minutes were up, fell off the pace the last minute. Right side also felt strong. Shut it down early due to hand tenderness and not wanting to tear this close to a meet. Off this weekend and then hard workout Monday followed by light workout Tuesday and then rest until December 5th.........
Was a bit pressed for time today due to family commitments. Had to work out fairly early in the morning which is always a struggle for me. Needless to say, things didn't go very well.....
Warm Up: Z Drills/Rib Pull/Arm Sweep/Swing/MP/OAJ/Jerk/Snatch
Jerk(2x28) 7 minutes @ 8 rpm
15 min rest
Snatch(28kg) L 14/14/14/14/7 ----> R 14/14/14/7
Just didn't have it today in the snatches. I was sucking wind very early in the set even at the slower pace. I am beginning to think I may be overtrained. It is a good thing that my pre-comp taper is coming up as I think I need the rest. Will likely plan for a week off after the comp before I start my next cycle.
Really suffered aerobically on the snatch set today, especially during the last 2 minutes on the right. Cut the right side 30 seconds short secondary to hands. They are quite tender tonight. I am off tomorrow and then looking forward to a 14 rpm set on Thursday to see if I can stretch it out the full 10 minutes. I am beginning to think this may be my planned comp rate com Dec. 5th.
