Weekly Training Video #6:- Dec 2nd 2013

This weeks log is a bit different. 

I've been working at Snatch technique. Specifically, reducing premature arm bend. It is proving to be an incredibly hard to break habit that throws everything else off if I try. 
I guess things have been getting better, but I am still a bit conflicted on whether I should be doing this at all. 

Pulls are going well for this, but Snatching seems to be a different story. This is why I'm doing complexes of Pulls + Snatch to try and ingrain good habits. 
I think a bit of arm bend is acceptable as it allows me to get a better position. I just need to consistent with it, and achieve that amount at heavy weights while being aggressive. 

So, this week I decided to make the video a bit more focused on the less mentioned accessory exercises. I included a few of the important ones I do as well as some tips for anyone who wants to try them! 

Training - 10th Dec. 2013

Snatch Technique: More technique work, I think I did a lot of pulls and up to around 3 doubles at 125
Front Squat: 195x1x3, 205x4x3
Ab Wheel 3x

Today was a bit weird. Was planning on doing the usual wave loading sequence for Front Squats. However, for some reason I started feeling really dizzy holding the bar for an extended period of time. So I decided not to do any 5 rep squats, opting for a few sets of 3.

I also skipped Jerks and Rows. Mainly because I ended up getting too distracted having fun / giving bad form advice to a couple of gym bro friends. Good times were had, so I don't mind too much.

Nearing the end of the cycle anyway.

Training - 7th Dec. 2013

Snatch Technique: Snatch Pull + Snatch up to 125x3x1+1, 135x1
Back Squat: Upto 255, 235x3x3, 215x2x6
Behind the Neck Snatch Grip Press: 75x5x7
Rows: 3x10

Unfortunately the PAC closes sooner this time of year on weekends. Training is thus thrown in to a chaotic swirl as I have a tough ish time training earlier. Oh well, suck it up right!

End of the week conclusions about Snatch technical improvements. Things are getting better, but this is something I'm still sort of conflicted about. Lat activation has improved significantly, but I still have a tendency to bend my arms right at the end of the second pull. However, the amount I bend corresponds to how much I would have to bend to get the bar in to my hips with the narrow grip. This leads me to think that it is acceptable.

^ The above is with lighter weights. A next step would be transferring to heavier stuff.


Next term is going to be a strength phase, so Snatching will probably be purely technical for a while, Snatch Pulls and etc. Hopefully things are awesome by the end of it. I'm hoping I end the term with a big strength capacity, allowing for many PRs.

Training - 6th Dec. 2013

Snatch Technique: Pulls from Blocks + Snatch Upto 115x3x1+2, 125x1x1
Power Clean + Clean + Jerk: 165x(1+1+1, 1+1+1, 0+1+1,1+0)
Snatch Pull: 95x2x5, 115x2x3, 135x2x3
Ab Wheel 3x + Dips

Starting to register cues for technical fixes. I'll have to do a write up on how I go about correcting errors when I really start cracking down on technique. But a good sign is when I start thinking of cues that work.

Other than that, was really fatigued for the Clean and Jerks. But I ended up realizing what was pulling me forward (Hips rising a bit too much sometimes), so not too bad either.

Training - 5th Dec. 2013

Clean and Jerk: 1+1 @ (175,185,190,185,175)
Paused Front Squat: 185x5x3
Push Press: 5x @ (115,120,125,120,115)
Glute Ham Raise: 5x5
Ab Wheel 3x

Pretty happy with today. Clean and Jerks have been getting a lot better. It's mainly Power Cleans now, which I'm fine with. Slowly going to work on receiving lowers AND tight.

Issue has always been that if received at parallel or lower, I would get absolutely crushed. Been working on Power cleans- tightening up legs and torso as quick as possible to prevent that happening. Still needs improvement, but getting there.

Also, Paused front squats haven't been done in a while. Was surprised that 185 was not nearly as hard as 175 used to be :D

Training - 4th Dec. 2013

Snatch Pull + Snatch off the blocks: Worked up to a few sets of 115x(1+2)
Power Clean + Jerk: 2+1 @ (155,160,165,165*) *missed second clean
Clean Pull: 175x3x3, 185,195,205x1x1
Ab Wheel 3x

More of the same with Snatches. Snatching off the blocks is good technical practice. For some reason, thinking about the double knee bend helps with reducing premature arm bend.

Training - 3rd Dec. 2013

Snatch Pull + Snatch: Worked up to a couple of sets at 125
Front Squat: 3x(5/3/1) @ (185/195/205), (190/200/210), (195,205,215)
Jerk off the rack: Worked up to 200x1

(Updating late because I forgot)

More technical practice on the Snatch. It's a bit annoying to have to do technical practice at the end of my co op term when I should be going for PR's. However, I've found that this arm bend is very hard to fix, and to do will require focus as well as time. I also don't want to practice bad form and make it worse.

As of now, I've figured things out pretty well on Snatch Pulls. The idea behind doing a Pull + Snatch is to better transfer that to the Snatch