28kg Snatch

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.

Warm Up

Snatch(16kg) 20/20 

Snatch(20kg) 20/20

Snatch(24kg) 15/15

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.

More Jerk Video

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.

Warm Up

Jerk(20kg) 15

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

Renegade Row(24kg) 10/10 x 2 sets

Snatches and Jump Squats

Warm Up

Snatch(16kg) 10/10

Snatch(20kg) 15/15

Snatch(24kg) 15/15

Snatch(28kg) 16 rpm x 6 minutes - 1 hand switch

OAJ(32kg) 6 rpm x 2 minutes each hand

Jump Squats(100lb Sandbag) 20 x 2 sets

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.

Back To the Grindstone

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:

Warm Up

Jerk(20kg) 15

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.

World Championship Qualifications & Snatch Day

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:

Warm Up

Snatch(16kg) 12/12

Snatch(20kg) 12/12

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.

Mulch & Jerks

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:

Warm Up

Jerk(20kg) 15 x 2 sets

Jerk(24kg) 8 rpm x 5 minutes

Swing(32kg) 20/20

Quick Snatch Workout

Big weekend of yard work planned starting this afternoon.  Squeezed in a quick light workout:

Warm Up

Snatch(16kg) 12/12

Snatch(20kg) 12/12

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

OAJ(32kg) 8 rpm x 2 minute each arm