Light 28kg Jerks

Just didn't have it today.  Struggled from the first minute on.  Lockouts were poor.  Shut it down at 5 minutes an decided to make it a light day.  Played with my timing of the second dip with swings today.

Warm Up: Rib Pulls/Arm Sweep

OAJ(16kg) 10/10

OAJ(20kg) 10/10

Jerk(20kg) 10

OAJ(24kg) 10/10

Jerk(24kg) 10

Jerk(28kg) 8 rpm x 5 minutes

Swing(32kg) 30/30 x 1 set

Will be off line for the next couple of weeks.  I will post my training when I return.

28kg Snatch Video

Back feeling much better today.  Decided to hit the bells and to tape my 28kg set to see if I can get any clues why I seem to get stuck at the 8 minute mark.  It really becomes a hand issue when I get to the 4 minute mark for each hand.  At this point I am stopping in order to save my hands, at the Worlds I may be more likely to push onwards in hopes of making my numbers.

Warm Up: Rib Pulls/Arm Sweep

Snatch(16kg) 10/10

Snatch(20kg) 10/10

Snatch(24kg) 10/10

Snatch(28kg) 14 rpm x 8 minutes - 1 hand switch

OAJ(32kg) 10/10

SLDL(20kg) 10/10 x 2 sets

28kg Snatch set below:

Also filmed my OAJ set:

Day Off

Tweaked my low back moving some furniture Saturday afternoon.  Decided to take the day off today.  Hopefully will get back to work tomorrow or Tuesday depending on how I feel.

74 Jerks With 28kg

Had a rough week at work and too little sleep.  Decided to take yesterday off and caught up on my sleep last night.  Today I was feeling strong and attempted my CMS numbers.

Warm Up: Rib Pull/Arm Sweep

OAJ(16kg) 10/10

OAJ(20kg) 10/10

Jerk(20kg) 10

OAJ(24kg) 10/10

Jerk(24kg) 10

Jerk(28kg) - 10 minutes @ 8,8,8,8,8,6,8,6,8,6 - 74 reps

Swing(40kg) 25/25 - 1 hand switch

This pacing scheme works very well for me.  Slowing my rate over the last 5 minutes helps me stay out of the "red zone" as I am able to control my breathing and truly rest in the rack during the 6 rpm sets.  If I am feeling strong I can always pick up a few extra reps during the last minute.

28kg Snatches

Snatches felt stronger today.  Originally, I was hoping to hit 9 minutes, but my hands started to get sore during the 4th minute on the left so I decided to shoot for 8 minutes only.  I don't want to risk a hand tear this close to the comp.  I can't afford to loose any training time, but I do seem to be stuck at this point.  I need to gain a minute on each hand in order to make my CMS numbers.

Warm Up: Rib Pulls/Arm Sweep

Snatch(16kg) 10/10

Snatch(20kg) 10/10

Snatch(24kg) 10/10

Snatch(28kg) 14 rpm x 8 minutes - 1 switch

OAJ(40kg) 4 left/5 right

OAJ(32kg) 10/10

SLDL(24kg) 10/10

My OAJ are getting stronger.  My fifth rep on the left just didn't have it tonight.  Doing 32kg OAJ after the 40kg makes the 32kg feel like the 16kg.  My lockouts continue to improve.

Jerks

Warm Up: Rib Pull/Arm Sweep

OAJ(16kg) 10/10

OAJ(20kg) 10/10

Jerk(20kg) 10

OAJ(24kg) 10/10

Jerk(24kg) 10

Jerk(28kg) 8 rpm x 7 minutes

Jerk(28kg) 6 rpm x 4 minutes

Swing(40kg) 20/20 - 1 hand switch

7 minute set went well.  Could have kept going.  4 minute set was slower.  Really trying to focus on breathing, especially exhaling during the first dip.  Also trying to focus on a cue Catherine Imes mentions in her latest post on the AKC Blog - heel on the floor and heel of the hand.  I am trying to forcefully lockout my arm at the same time my heel is striking the floor for the second dip.  When I pull it off, I have a very crisp lockout.  

14 rpm Snatches

Warm Up: Rib Pull/Arm Sweep

Snatch(16kg) 10/10

Snatch(20kg) 10/10

Snatch(24kg) 10/10

Snatch(28kg) 14 rpm x 8 minutes - 1 switch

SLDL Patterning 10/10

SLDL(24kg) 10/10

I really like the 14 rpm pace.  It is a natural rythm for me.  Just need to pick up an additional minute with each hand for my goals.

10 Minutes of Slow Jerks - 28kg

After playing with my pacing on the snatches, I thought I would give it a try with the jerks.  The results were different, however, because the rack is actually a comfortable position for me and I can truly rest.  I made the 10 minutes without any problem.  I really tried to focus on my breathing during this slower set.  When I am able to time my exhale with my first dip, the bells seem to float to the top.  I need to keep working on this.

Warm Up: Rib Pull/Arm Sweep

OAJ(16kg) 10/10

OAJ(20kg) 10/10

Jerk(20kg) 10

OAJ(24kg) 10/10

Jerk(24kg) 10

Jerk(28kg) 6 rpm x 10 minutes

Jerk(28kg) 6 rpm x 3 minutes

Swing(40kg) 20/20 - 1 hand switch

Really starting to like my OLY shoes.

Slow Snatches

Decided to change things up a bit and try slowing my snatch rate.  Dropped down to 12 rpm and was hoping to go for the full 10 minutes.  That sure was a lesson for me.  All that time overhead started to take its toll on my shoulder endurance and I had to call it quits at 4 minutes per side.  I will need to do this more often.

Warm Up: Rib Pulls/Arm Sweep

Snatch(16kg) 10/10

Snatch(20kg) 10/10

Snatch(24kg) 10/10

Snatch(28kg) 12 rpm x 8 minutes - 1 switch

OAJ(40kg) 8/8

OAJ(32kg) 8/8

SLDL(24kg) 10/10 x 2 sets

OAJ with the 40kg felt strong.  I need to keep working these.  After working with the 40kg the 32kg bell felt "light".

New OLY Shoes

Received my new Olympic shoes yesterday and tried them out for the first time today.  Will take a little time to get used to, but I did notice a couple of things with my jerks: 1) the heel lift helps me get my knees closer to "locked" in the rack and 2) my arches weren't aching at the end of my money set like usual.  Jerks weren't as strong today as over the weekend.  However, I am getting behind on sleep and work has been crazy.

Warm Up: Rib Pulls/Arm sweep

OAJ(16kg) 10/10

OAJ(20kg) 10/10

Jerk(20kg) 10

OAJ(24kg) 10/10

Jerk(24kg) 10

Jerk(28kg) 8 rpm x 7 minutes

Jerk(28kg) 8 rpm x 3 minutes

Swing(40kg) 20/20 x 1 (no rest between arms)

Late Night Snatches

Training over the next two weeks is going to be a struggle.  Work colleagues are vacationing meaning late days at work, mixed with various evening commitments and family obligations will push my training later into the evenings.  This is not my favorite time to exercise, but I don't have any other choice.  Got started around 9:45PM tonight.  Still feeling strong so decided to give 8 minutes of snatches a try:

Warm Up: Rib Pull/Arm Sweep

Snatch(16kg) 10/10

Snatch(20kg) 10/10

Snatch(24kg) 10/10

Snatch(28kg) 16 rpm x 8 minutes - 1 hand switch

OAJ(32kg) 11/11

SLDL(20kg) 10/10

Snatches went pretty well until the last 30 seconds on each hand.  I stopped 1 rep short on the left and 4 reps short on the right secondary to hot spots on the hands.  It is not worth damaging my hands at this point.  I think I need to drop back down to 7 minute sets until I own it a bit more.  I still have plenty of time.

CMS Jerk Numbers Reached

After two light workouts and catching up on my sleep this weekend I was feeling re-energized today.  I was feeling strong after my warm up and decided to attempt 73 jerks with the 28kg bells for the first time.  This is my CMS target number.  I DID IT!  I completed 9 minutes at 8 rpm + 1 extra rep.  I felt strong for the entire set and probably could have done a 10th minute.  This is really a confidence builder.  I had the video rolling but my camera ran out of juice at about 8:15 of the set (classic).  For what it is worth the video that I did catch is below:

Warm Up: Tere major foam roll/rib pulls/arm sweep

OAJ(16kg) 10/10

OAJ(20kg) 10/10

Jerk(20kg) 10

OAJ(24kg) 10/10

Jerk(24kg) 10

Jerk(28kg) 8 rpm x 9 minutes + 1 rep - 73 total (CMS at 90kg)

Jerk(28kg) 8 rpm x 2 minutes

Swing(40kg) 30/30 x 1

I feel like my FMS thoracic spine drills are helping.  My overhead position is getting more comfortable and I feel like my arms are getting closer to my ears in the lockout.  

Now it is time to focus on the snatches.

Light Snatch Day

Followed my lighter jerk day with a light snatch day this afternoon:

Warm Up: Rib Pull/Arm Sweep

Snatch(16kg) 10/10

Snatch(20kg) 10/10

Snatch(24kg) 14 rpm x 8 minutes - 1 switch

SLDL 20kg 10/10 x 1 set

Late Workout

Had a long day at work followed by an evening meeting.  Didn't get home until 10PM.  Jerks were on the schedule today.  It was rough motivating, but I hit the basement at 10:45Pm.  Decided to make it a short workout and give my body a bit of rest:

Warm Up: Rib Pulls/Arm sweep

OAJ(16kg) 10/10

OAJ(20kg) 10/10

Jerk(20kg) 10

OAJ(24kg) 10/10

Jerk(24kg) 10

Jerk(28kg) 8 rpm x 5 minutes

Now I remember why I don't like working out after dinner.....it is difficult to rack the bells with a full stomach.  Fitting in a snatch workout is going to be a challenge tomorrow too given my schedule.

Signed up for the WKC World Championships tonight also.

Snatch day

Snatches today.

Warm Up: Rib Pulls/Arm Sweep

Snatch(16kg) 10/10

Snatch(20kg) 10/10

Snatch(24kg) 10/10

Snatch(28kg) 16 rpm x 7 minutes - 1 hand switch

OAJ(32kg) 10/10

SLDL RNT 10/10

SLDL 20kg 10/10 x 2 sets

Snatches went well today.  Hands held up OK.  Still getting sore around last 30 seconds on each hand.  Conditioning not major problem at this point.

8 Minutes of 28kg Jerks

Set the timer for 7 minutes tonight, but was feeling good so went for 8 minutes.  Had to continue to remind myself to use my legs and get under the weight during the 8th minute.  Probably could have pounded out the 9th minute, especially if I had been rested.

Warm Up - Rib Pulls/Arm Sweep

OAJ(16kg) 10/10

OAJ(20kg) 10/10

Jerk(20kg) 10

OAJ(24kg) 10/10

Jerk(24kg) 10

Jerk(28kg) 8 rpm x 8 minutes - 64 reps

Jerk(28kg) 8 rpm x 2 minutes

Swing(40kg) 20/20 x 1 set

Fireworks and Snatches

Fit in a workout between the family cookout and fireworks tonight.  Made my first attempt at 7 minutes of snatches with the 28kg.  I felt strong and my hands held up fine.  I wish my left arm felt as good as my right when snatching!!!  I have also started chalking my handle the past few snatch days and I feel this is making a big difference in the wear and tear of my hands.  I also think my finger lock has become much more consistent

Warm Up: rib pulls/shoulder sweep/tere major foam roller

Snatch(16kg) 10/10

Snatch(20kg) 10/10

Snatch(24kg) 10/10

Snatch(28kg) 16 rpm x 7 minutes - 1 switch (56/56)

OAJ(32kg) 10/10 x 1

SLDL patterning 10/10 x 1

SLDL RNT 10/10 x 1

SLDL(20kg) 10/10 x 2

Only need to find 14 more reps per hand for CMS numbers.....

Feeling Better

Feeling better today.  Decided to fit in a workout this afternoon.

Warm Up: Rib pulls and shoulder sweep

OAJ(16kg) 10/10

OAJ(20kg) 10/10

Jerk(20kg) 10

OAJ(24kg) 10/10

Jerk(24kg) 10

Jerk(28kg) 8 rpm x 7 minutes

Jerk(28kg) 8 rpm x 3 minutes

Swing(40kg) 20/20 x 1

The 7 minute set felt stronger this time compared to my last workout.  I am fatiguing in the triceps during the 7th minute.  Think I need to concentrate on using my legs more, especially later in the set when I am getting tired.  I plan to keep working the 7 minute set for 3-4 more jerk workouts and then will give 8 minutes a try.  Only need to go 9 minutes plus 1 rep at 8rpm to make CMS numbers at 90kg weight class.  The numbers are clearly in my sight with 2 months to go.......

Under the Weather

Been sick the last two days.  Will see how I feel tomorrow.