Working the Jerks

Rough day today...was on call.  Worked for 11 hours and as usual didn't eat very well.  Got stuck in my driveway when I came home and had to dig my way out.  Despite all of that, I still figured working out would clear my mind and make me feel better.  Unfortunately I just didn't have much energy today and I cut my planned 8 minute jerk set to 5 minutes.  Did I mention that my f*$%#@* beeper was going off non stop!

Jerk(16kg) 10 reps

Jerk(20kg) 10 reps

Jerk(24kg) 6 rpm for 5 minutes

Jerk(24kg) 8 rpm for 3 minutes

Swing(32kg) 30R/30L

Tried to keep my elbow on my hips during the first bump today.  I was much more successful than in the past.  I was amazed how the bells flew overhead when I was able to keep my elbows in the right position.  Before, I focused on using my legs to generate the power of the first dip.  Today, my first dip was shallower, but seemed much more powerful as I was able to launch my elbows off my pelvis.  I also focused on keeping my arms closer to my head with my hands medially rotated 45 degrees in the lockout position.  I found that I was no longer fighting the bells in the overhead position and it did make a significant difference during the descent of the bells.  I also tried to rotate my hands laterally in the rack, like VF in the video in my last post.  I will have to play with this some more, but I found that my hands and wrists really fatigued quickly with this technique as it becomes very difficult for me to overlap the handles of the bells in this position.

Snatch Day

Thanks to all of you who have taken the time to help me with my jerk technique.  It appears that my two main issues are not keeping my elbows on my pelvis during the first bump and allowing my arms to be too wide during the ascension of the bells with my hands facing forward.  This overhead position is also leading to troubles during my descent.  I plan to spend the next few weeks working on these issues and plan to post some more jerk video.

Today was a snatch day.  My hands remain a bit tender from my last snatch day, particularily my 5th finger on both hands where I had developed some small blisters.  So instead of increasing my time I decided to repeat my workout from last time:

Snatch Warm up: 10/10 1 set each with 12kg, 16kg, and 20 kg

Snatch(24kg) 16 rpm x 6 minutes - 1 hand switch

OAJ (32kg) 10/10

OAJ (24kg) 10/10

OAJ (32kg) 10/10

Really tried to focus on keeping my elbow on my hip during the first bump and keeping my "biceps to my ear" in the overhead position as Cate Imes mentioned.  I need to continue working on this especially if I ever want to look like this:

Jerks with the 24kg with Video

Although I had done some shorter sets with the 24s while I was completing my 20kg progressions, today was my first day of truly focused 24kg jerk work.  I have now been training GS for 2 months and have worked my progressions for both jerk and snatch with the 16kg and 20kg working my way up to 10 minutes of jerks at 10 rpm and 10 minutes of snatches at 20 rpm with 1 hand switch before going up to the next weight.  My last video clip was roughly 1 month ago.  So, today I took some new video of my jerks to see how things compare.  I had originally planned to do 6 minutes at 6 rpm, but I was feeling good and added an extra minute.  My workout today went as follows:

Jerk(16kg) 20 reps

Jerk(24kg) 6 rpm x 7 minutes

Jerk(24kg) 8 rpm x 3 minutes

Swing(32kg) 20/20 x 3 sets

Bodyweight Pullups 5 reps x 3 sets

This first clip (above) is my 7 minute set at 6 rpm

The second clip is my 3 minute set at 8 rpm from a side view.

After reviewing the video, I think I have made decent progress.  My rack is better.  I am more relaxed.  My breathing is better with an exhale through the mouth on the first dip, an inhalation through the nose as the bells go upward, and an exhale at the top followed by a large exhale as the bells fall back to the rack.  Sometimes my elbows are still coming off my pelvis during the first dip and I still need to work on getting my hands in the 45 degree angle in the overhead position.  Overall, I still think I could be more explosive.  Hopefully, continuing to work the 32kg OAJ will help improve this.

Let the 24 Progression Begin

Now it is really time to start working toward my goals for the Arnold Classic.  I will be turning my attention to working with the 24kg for both jerks and snatches.  Today was my first snatch workout:

Snatch(16kg) 20/20

Snatch(24kg) 16 rpm x 6 minutes - 1 hand switch

Snatch(24kg) 16 rpm x 4 minutes - 1 hand switch

OAJ(32kg) 15/15

OAJ(32kg) 10/10

Snatches felt good.  I am doing a much better job dropping the bell from the overhead position into the hook.  My hands are much less tender and I think they will no longer be my rate limiting step to long sets.  I also started to focus on locking my thumb over my index finger in order to preserve the grip.  While training last summer for the RKC snatch test I was never able to do more than 40/40 24kg snatches with 1 hand change.  Today I did 48/48 and could have done more.  I think this is in part due to the slight change in technique associated with GS and more importantly taking the time to drop back in weight and start working the progressions with 16kg followed by the 20kg bells.  This, I think, has added important strength and stability to my shoulder girdle and has allowed me to push my numbers without injuring myself.   My OAJ with the 32kg continue to feel stronger and stronger.  I feel much crisper and am forced to use my legs instead of just pressing the weight overhead.

10 Minute Jerk Set - 20kg

The goals have been reached.  I have now officially completed my 20kg progressions.  After today's 10 minutes of 10 rpm jerks and my 10 minute 20 rpm snatch session a couple of days ago, I am ready to start the progressions over with the 24kg.

Jerk(16kg) 20 reps

Jerk(20kg) 10 rpm x 10 minutes

Swing(32kg) 30/30 x 2 sets

Bodyweight pullups 5 x 3 sets

The ten minute sessions truly build mental strength.  I can't get over how many times your mind tells, no screams, to stop.  However, after the 7-8 minute mark it is all about finishing.   I was able to settle into a nice breathing rhythm and keep relaxed in the rack, until the last 2 minutes when I was forced to just gut it out.  During that final two minutes, my hands/wrists began to fatigue, it was hard to get comfortable in the rack, my heart rate began to peak, and my breathing became more difficult to control.  Something tells me that this will never truly become easy.  I am looking forward to cycling back and starting to build my progressions with the 24kg.

200 Snatches 1 hand change - 20kg

I hit another goal today by completing the 20kg snatch progression.  I was only supposed to do 8 minutes at 20 rpm today, but I was feeling good and my hands were not hurting too badly at the 4 minute mark on my first hand so I decided to push on for the full 10 minutes.  The final minute was a bit dicey with grip, but cardio wise I was OK.  Now it is time to start really focusing  on the 24kg snatch.  I hope to eventually repeat this goal with the 24kg, however, it may take me a bit longer to accomplish this.

Snatch(16kg) warm up

Snatch(20kg) 20 rpm x 10 minutes - 1 hand switch

OAJ(32kg) 12/12 x 1

OAJ(24kg) 24/24 x 1 

COC T 10/10 x 2

COC 1 5/5 negatives x 3

Extensor bands 10/10 x 3

Once again, I was absolutely amazed at the ease of jerking the 24kg after a set of OAJ with the 32.  Next work out, I am scheduled for double 20kg jerks for 10 minutes at 10 rpm to complete my 20kg jerk progression.  I will need to get psyched for this one, since I find jerks much more challenging mentally compared to snatches.

8 Minute Jerk Set

Football games sucked today.....what a bummer.  This is supposed to be the biggest college football day of the year, according to the University presidents and the BCS.  In truth, the match ups were poor and the games even worse.  When will they stick a fork in the BCS and move on to a playoff system.  It seems to work fine for Divsions 1-AA, II, and III.

Continued to push the 20kg jerk progressions today:

Jerk(16kg) 20 reps

Jerk(20kg) 10 rpm x 8 minutes

Jerk(24kg) 6 rpm x 4 minutes

Swing(32kg) 40/40 x 1 set

Renegade Row(24kg) 10/10 x 3 sets

My jerks continue to progress.  My rack is feeling good. I am really able to relax between reps.  Did begin to feel it in my triceps by the final few minutes.  My hands/wrists held up fine.  The 24kg jerks also felt good.  Sometimes I think 6 rpm is more difficult than 10 rpm.  Sitting in the rack for what seems like forever between reps becomes mentally challenging as the sets get longer.