I am heading to the CK-FMS later this week where I also hope to re-certify my RKC. Since I have been training exclusively GS since November 2008, I decided to give myself a Hardstyle refresher today starting with the snatch test - 100 reps with 24kg in 5 minutes with unlimited hand switches and can put the bell down to rest. Using HS technique, I was able to fairly easily complete the test in 4:30 using 20L/20R/20L/20R/10L/10R. I also practiced some HS swings both single and double, double cleans, double squat, and double MP all with 24kg bells. No major problems to report.
Snatch(24kg) 100 reps in 4'30" with unlimited hand switches
Various Hardstyle exercises as listed above
Snatch(24kg) 16 rpm x 6 minutes with 1 hand switch. Had to stop on the left hand at 2'30" due to hot spot on hand. Right hand was no problem
Didn't do any OAJ today as I was short on time. Really focused on the index finger/thumb rachet on my snatch descent during my GS set. I really need to continue working this technique as my hands still remain my rate limiting step on 28kg snatches.
Returned from my whirlwind trip to the East coast today and put in a short workout. Felt good to have a few days off.
Jerk(24kg) 8 rpm x 7 minutes
Jerk(28kg) 8 rpm x 3 minutes
Jerk(28kg) 8 rpm x 2 minutes
Swing(40kg) 20/20 x 1 set
Have been working on externally rotating my hands in the rack (ie. Fedorenko) which I think is making a significant improvement in my overhead lockout. Bells are traveling straight up instead of to the side. Will keep at it.
I knew I was going to have a late day at work, so I worked out first thing this morning. Usually this is very difficult for me and I tend to perform better later in the day, but this morning I actually felt pretty good. Decided to crank out my Level 1 snatch numbers. Also tried the wrist dorsiflexion technique on snatches and made for some very crisp lockouts. I also noticed that this technique helps keep my hands more internally rotated overhead which makes the corkscrew descent easier.
Scott Helsley put up some interesting video this weekend on his blog. He has been working on his lockout and figured out a cue that made a drastic improvement in his jerk lockout. He passed his words of wisdom to me.....at the top of the lockout, focus on pushing with the heal of your hand, by dorsiflexing the wrist. Seemed to work for him and Scott appeared to have the same issues with lockout as I do. Gave it a try today. I think this is going to work for me, but I need to practice a bit more. Shot some video today and will compare with May 9th clip.
Jerk(24kg) 8 rpm x 2 minutes
Jerk(24kg) 8 rpm x 9 minutes + 1 rep = 73 reps
Jerk(28kg) 6 rpm x 3 minutes
Jerk(32kg) 6 rpm x 1 minute
Swing(40kg) 25/25 x 1 set
Did a practice run of the level 1 jerk numbers. Paced at 8 rpm for 9 minutes with 1 extra rep at the end. This went very well. Never reached panic breathing. I feel very comfortable that I will be able to hit these numbers. Also did a short set with the 28s trying this new technique. Worked very well. As I put the 28s away, the 32s were calling my name and I decided to give them a short run. One minute at 6 rpm felt very solid and I could have gone longer even after all the work completed before.
Slowed my rate down today and tried to focus on really sticking my lockouts. Watched several video clips of European athletes and noticed they were all using a more pronounced second dip with a noticeable change in pelvic tilt from anterior (in the rack) to posterior (in the bottom of the second dip). I decided to play around with this today and felt like it made a difference in my lockout.
I think I have been struggling with the timing of my lockout and second dip: if your elbows lockout too early the weight comes crashing down on your hands and extended elbows which hurts, if your lockout is too late you end up having to press out the weight as you straighten from the second dip. However, if the timing is just right, and you are able to dip under the weight just as the bell has completed its upward movement and your elbows are in full extension you are left with the perfect lockout......like hitting the sweet spot on the tennis racquet or baseball bat. I felt this "sweet spot" for the first time today. Not on every rep, but on a vast majority. Hopefully, more practice will engrain this timing into my CNS and I will become automatic and my jerk numbers will soar........
Due to the new qualification requirements for the WKC World Championships I thought I would give my Level 1 jerk numbers a try as I will need to have this caught on video and submitted to the WKC before being allowed to compete with the 28kg bells for CMS ranking at the Worlds. I am planning to video my attempt at Level 1 while at Andrew Durniat's gym on June 6th. However, I have some traveling coming up over the next two weeks that is going to make training a bit difficult. First I am heading to my niece's gradation from the Naval Academy and then I will be attending the CK-FMS in Minneapolis. When I return home, I will have 1 week prior to Andrew's event.
Jerk(24kg) 10 rpm x 7 minutes and 15 seconds - 73 reps
Swing(40kg) 20/20 x 1 set
Things went pretty well. In hindsight, I think I may be better off alternating sets of 10 rpm per minute with 8 rpm per minute. I will still finish in just over 8 minutes and this may be a better pace for me. I will give it a test run soon.
Snatches today after a long day of yardwork. Really had to force myself to workout as I was tired and mentally not ready. Like usual, on these days I tend to perform well.
Snatch(28kg) 16 rpm x 6 minutes - 1 hand switch
OAJ(32kg) 8 rpm x 2 minutes each hand
My 28kg snatches are coming along well. I completed the 6 minutes with energy in the tank. Grip held up well and could have gone longer. May do 6 minutes one more workout before taking it up to 7 minutes at 16 rpm. I have been really trying to focus on getting my pinch grip with each rep. I tend to lose the pinch as I begin to fatigue which only makes the grip issues worse.
Still been trying to work on my lockouts. I feel like my grip is better and my bell position overhead is better, but I still have some wobble in my elbows after the second dip. I don't think I am rotating at the shoulder as much, but it still is present. I continue to work with both the 24 and 28 bells. I also continue to feel fatigue in my triceps which is new for me.
Snatches went well. Grip was no problem. The last few reps were a bit of a struggle. Will stay at this level for a few workouts. I decided to pick up the sandbag lying in the corner and do some jump squats tonight. The worst part is getting that beast on my back, but once there the sandbag is great for jumpsquats and also is quite comfortable.
My back off week has now ended. I feel like I am now consistently getting my hand deeper into the handle of the bell (web space between thumb and index finger is at the paint line on the handle) and it is making a significant difference in my lockouts. Much less wobble of the bell overhead. I am also feeling much more fatigue in my triceps after jerk sets, which is new for me. I have been having no ulnar nerve compression issues lately and my hands seem to be getting used to the new position in the bell. I have decided to return to working with the 28kg bells:
Jerk(24kg) 8 rpm x 2 minutes
Jerk(28kg) 8 rpm x 5 minutes
Jerk(24kg) 8 rpm x 5 minutes
Swing(40kg) 20/20 x 2 sets
Pullups 5 x 3 sets
I have committed to attending Andrew Durniat's World Championship qualifying day on Saturday June 6th in Wooster, OH. I will be able to officially make WKC Rank 1 (73 jerk and 70/70 snatch with 24kg) and it will be recorded on video per the new WKC requirements. I think I am ok on jerks, but I need to practice a bit more on my snatches to strengthen my grip. Once I get this out of the way I can really focus on my 28kg training in order to make a run on the CMS numbers in Chicago.
Today was my last light day, at least I thought it was. I originally had planned to return to the 28kg for snatches and some jerk work with my next workouts, until the WKC published the new qualification requirements for the World Championships in Chicago this August. My goal has been to earn a rank of CMS with the 28kg bells (90kg weight class 73 jerks, 70/70 snatches), but in order to compete with the 28kg bells at the Worlds, I need to be Rank 1 (24kg bells, 73 jerks, 70/70 snatches). My performance at the Arnolds does not count as the ranking system has been changed since March. So, the bottom line, is that I need to make Rank 1 prior to August. This can be done by submitting video. I am pretty sure I can come very close to the Rank 1 numbers already. Tonight, I gave the snatches a try:
Snatch(24kg) 14 rpm x 9 minutes - 1 hand switch
OAJ(32kg) 6 rpm x 2 minutes each right/left hand x 2 sets
Made it to 4:30 with each hand before grip failure ensued. Instead of gutting out the last few reps and tearing my hands or getting injured, I just switched hands. However, I should easily be able to make the Rank 1 snatch numbers with a bit more practice.
Spent the weekend hauling 6 yards of mulch around the yard finishing late this afternoon. Tried to rally for a scheduled jerk workout, but was running on fumes. Did another light workout focusing on hand position: