Triple Extending

Molly

Today

Front Squats
20 x 5
30 x 5
40 x 3
50 x 1
60 x 5
60 x 5
60 x 5

Military Press
20 x 10
30 x 5
40 x 3
45 x 3
45 x 3
45 x 3

Deadlift
60 x 5
85x2
80 x 3
100 x 3
120 x 1
140 x 5

Chin ups
9,6,4

Front squats were easy. Will go up 5kg next time instead of 2.5Kg. Press was fine easily move up 2.5kg next time. Deadlift was fine, grip was a little sore though, I have no callouses on my hands since I stopped crossfitting so I guess I need to build my hands up a little. I stupidly put a 15 on instead of a 10 and did 2 deadlifts. Felt really awkward. Chin ups were fine. Still waiting on a call back about some coaching.

Molly

Today

Squats
20 x 5
40 x 5
60 x 5
80 x 1
102.5 x 5
102.5 x 5
102.5 x 5

Bench Press
20 x 10
40 x 5
62.5 x 5
62.5 x 5
62.5 x 5

Barbell rows
20 x 5
60 x 5

Pull ups
7
7
5

Good session mostly. Squats felt way easier than 100 did last time. Depth was solid out too. First set at 62.5 on the bench was awful, second and third had much better form. I just realised I forgot two sets of barbell rows. Doh. Decided I'm going to aim for three sets of 7 on pull ups and chin ups. then 8 then add weight. I wanted to do some snatches but i did one or two overhead squats with the bar and my wrist was killing me. I may have to give in and get it looked at. Also I need a new log title!

Molly

Saturday

75 mins of a soccer match

Monday

Front Squat
20 x 5
40 x 5
60 x 2
65 x 5
65 x 5
65 x 5

Military Press
20 x 10
30 x 5
40 x 3
47.5 x 5
47.5 x 5
47.5 x 5

Deadlifts
60 x 5
80 x 3
100 x 2
120 x 1
145 x 5

Chin ups
8/8/6

After my first work set of front squats the guy i've been putting off contacting for the past week came over and was chatting to me. Going to get some Olympic lifting coaching off him in a couple of weeks. He watched my next two sets of front squats, said the flexibility was good and gave me a few pointers. Mainly to reset after every rep as my elbows drop a little. By resetting every rep they only drop a small bit every rep rather then gradually. These were easy to be honest.

Military Press was fine, easier then 45Kg was actually. Deadlifting was solid, I've stopped trying to race through the reps and i'm concentrating on resetting after every rep so they felt a lot easier and a lot better technique wise. Chin ups was disappointing to not get the 7th and 8th rep. Will get them soon.

Really happy with this session.

Molly

Tuesday Soccer training

Today
Squats
20 x 5
40 x 5
60 x 5
80 x 2
105 x 5
105 x 5
105 x 5

Bench
20 x 10
40 x 5
65 x 5
65 x 5
65 x 5

Pull ups
8/6/5

Squats were good, third set was a little hard but was never going to not get it. Benching was okay. first set was terrible, second set was less terrible, final set was sweet. Pull ups were grand. Was supposed to do some barbell rows today too but ran out of time due to a long work day

Molly

Thursday Soccer Training

Friday
Front Squats
20 x 5
40 x 5
60 x 2
70 x 5
70 x 5
70 x 5

Military Press
20 x 10
30 x 5
40 x 3
50 x 5
50 x 5
50 x 5

Deadlift
60 x 5
80 x 3
100 x 2
120 x 1
140 x 1
150 x 5

Chin ups
8
8
8

Front squats were decent, first set was the worst by far, they got a lot easier after the first. Military press was fine, got a little harder at the end but still comfortable. Deadlifts were okay, a little difficult but still have more in the tank so happy with that. Will add weigh to the chin ups next week, 2.5kg. Tried an overhead squat today, my wrist felt more comfortable but still sore, hope it's healed by this day week

Molly

Sunday: Soccer match including extra time

Tuesday Soccer Training

Today
Squats
20 x 5
40 x 5
60 x 6
80 x 2
107.5 x 5
107.5 x 5
107.5 x 5

Bench Press
20 x 10
40 x 5
60 x 1
67.5 x 3
67.5 x 3
67.5 x 3

Pull ups
8
6
5

First set of squats was really easy, second a little harder, third was more or less the same as the second. Benching; the first set was possibly the worst set i've ever done. Set up was so bad it made everything attrocious. Second and third sets were decent if a little challenging. Pull ups were the same as last time. Was able to do some overhead squats for the first time in what feels like ages, should be able to snatch soon which is good as i'm starting my olympic lifting training tomorrow

Molly

This morning

Nice long warm up

Clean & Jerks
30 x 3
50 x 3

2 Clean pulls + 1 Clean
5 sets at 50

2 Clean pulls + 1 Clean + 1 Jerk
2 sets at 50
2 sets at 60

Snatch
30 x 3
30 x 3

Snatch Grip Deadlifts
20 x lots
30 x lots

2 Snatch pulls + 1 Snatch
3 sets at 30

Where to start. Trained here this morning http://www.facebook.com/pages/Bridging-the-Gap-Between-Injury-and-Performance/125106170864668?ref=ts&sk=wall the place is savage. It's the Galway County GAA training facility. Did a nice long warm up with some stretches and a little bit of a run to warm myself up. About half an hour later session began. Had my clean & jerk examined at 30 and was recorded at 50. I was getting no where near extension and there was a huge early arm bend. Had a chat about it and was told to do 2 clean pulls followed by a full clean. Had some of these recorded, needless to say they seemed to magically do the trick, was hitting full extension and they were ridiculously easy. Bar path was really good too. I couldn't believe how different they felt to be honest. Next added in the jerk and there was a couple of little things to fix there that made things feel a lot easier too.

Next onto the snatch. After the second triple I was shown my start position and it was shocking, back was really rounded, wasn't hitting extension. Stepped away from doing them and started doing snatch grip deadlifts while really pushing my chest through to make sure my back was in a good position and my shoulders were slightly over the bar. After what seemed like a truckload of these I started doing 2 snatch pulls followed by a snatch and like the cleans everything seemed to sink into place. Really happy with this session.

Molly

Tuesday evening: Soccer Match


Today
Olympic lifting at last. Can't be bothered posting warm up sets in things anymore

Snatches 1 x 10
30, 30, 35, 35, 40f, 40, 45f, 45, 50, 55(Ties PR)

2 Clean Pulls + 1 Hang Clean (Hip was supposed to be knee )
30, 40, 50, 60, 70

Push Press
50 x 5
50 x 5
50 x 5

Squats
100 x 5
100 x 5
100 x 5

I'm following Glen Pendlays beginner program and should be getting some coaching once a week. Two failed snatches were awful, I wasn't committed to them and as soon as i focused they went up easy. Others were pretty good. Cleans were sweet up until 70 where my elbows were a little slow, still got it though but wasn't the best. Push presses were a little tough on my wrist but weren't hard. Squats felt shockingly difficult, I presume this was because I did them at the end of my workout while I used to do them at the start. Forgot my camera today but i'm going to start recording pretty much all my clean/snatch/jerk work from now on.

Molly

Forgot Camera today again

Snatch Pulls + Hang Snatch from the knee
(2+1) x 5
30, 34, 40, 44, 50

Clean & Jerk 1 x 10
40, 44, 50, 54, 60, 64, 70, 74, 79(f), 79(9Kg PR)

Front Squats
72.5 x 3
72.5 x 3
72.5 x 3

Really good session, snatches felt good, would have liked to video them. Cleans were feeling really good. The 60Kg clean had one slow elbow and the jerk after was a load of balls. 64 and up were fine. The first attempt at 79 I cleaned it relatively easy but didn't commit to the jerk and was just slow getting under it so bailed. The second rep was sweet, the clean felt ridiculously easy and the jerk while not amazing was decent, who'd have thought not cutting my extension short would make things easier . Front squats were easy.

Molly

Today
Snatches
Doubles30,35, 40, 45, 50
Singles
55, 60f

Clean Pull + Hang Clean from the Hip
40, 50, 60, 70, 75

Jerk
Doubles (Power Cleaned up)
40, 50, 60, 60

Back Squat
102.5 x 5
102.5 x 5
102.5 x 5

Video'd Snatches uploading now, snatches didn't feel great. I'm definitely more comfortable with my cleans. Not really sure why I did singles at 55 and 60, I just wanted to try. I should go up in smaller increments when going for PRs. After my failed 60 some guy came over and started talking to me. Turns out he's big into olympic lifting and said he'd give me some pointers if I was hanging around a bit. Went onto my cleans which were easy. Didn't video these. Will next time. They felt easy though. Was supposed to be behind the neck jerks but racks were in use so just did power cleans and split jerks. Were pretty good though, need to get split more.

After my clean & Jerks the guy came over and got me to do some overhead squats, said my hip flexors are tight, need to fix this. I squatted while chatting to him and another guy (who used to be on the national team) and watched them work up to 86Kg snatches pretty comfortably (especially when one of them hadn't lifted in 8 months). Hopefully meeting up with him wednesday for a session. Back Squats were easy

Molly

Today

Snatch Pull + Hang Snatch (2+1) x 5
30 35 40 45 50(f)

Clean & Jerk x 2 x 5
40 50 60 65 70

Single 75

https://www.youtube.com/watch?v=ppyVEy0wfrc

Back Squat
105 x 5
105 x 5
105 x 5

Some Overhead squats with feet in closer and pointing almost forward
Some Overhead squats with wider stance and pointing at an angle

Missed the 50Kg Hang Snatch behind. Snatches were not so good today. Cleans started out kind of crappy, once I got to 60 they got better. From the video of the 75 (all i videoed today) I can see my hips rise faster then my shoulders in the beginning and I have I have an arm bend just before full extension. When coming out of the hole my elbows need to be higher and i need to remember to pop the bar up into a better jerking position. Jerk needs to get lower too. Any feedback anyone else sees is welcome too. Also my hands are killing me now. Hook grip means my thumbs constantly tingle

Molly

**** day.

Snatches 1 x 10
35f, 35, 40, 45, 48, 50, 52, 55, 56f, 50

Clean pull + Hang Clean (1+1) x 5
50, 60, 70, 65, 60

Front Squats
75 x 3 x 3

Snatches were ****. Cleans were **** except the 65. Front squats were fine

Molly

Had a few days off as my wrist was acting up.

Snatches
Full @30Kg a few
Power @ 40 x lots (pulls, hang from the knee, from below the knee) a lot of complexes

Some power cleans

Some split jerks

Got some coaching today, prognosis is my hamstrings just don't work as they're ridiculously tight. I can jerk pretty well though :pac:

Hamstrings are going to be sorted asap.

20 minutes stretching my hamstrings and hip flexors a couple of hours later. Mostly hamstrings.

Molly

Around 25 minutes stretching hamstrings/hip flexors most days this week except thursday. Went to the gym wednesday but was just messing around with power snatches and overhead squats plus some rock n rolls.

Today
Given a program to help iron out some of my issues so started it today
About 25 minutes stretching hamstrings and hip flexors

1) Front Squat Elevated Split Squats (5 reps each leg): 20, 22.5, 25 Kg

2) Snatch Grip Deadlifts (4 reps each set): 40, 42.5, 45, 47.5, 50 Kg

3) Overhead Squat Lunges (8 reps each set) : 20 20 20 Kg

4) Front Squats (No weightlifting shoes; as deep as possible) 60 60 60 Kg

5) Good mornings ( 8 reps per set) : 20 30 40 Kg

6) Pull ups (To Failure) : 8 4 4

FSESS were fine, felt them in my hips. Snatch Grip deadlifts are for working on my start position for snatches, really focused on keeping my arms loose and driving through my heels. Overhead squat lunges are awkward to say the least. Front squats suck when i'm not in my shoes I could really feel the good mornings in my hamstrings which is a good thing. Pull ups were bleh. Will be doing this twice a week and one session of snatching and clean & Jerks

Molly

Molly wrote: »

Today
Given a program to help iron out some of my issues so started it today
About 25 minutes stretching hamstrings and hip flexors

1) Front Squat Elevated Split Squats (5 reps each leg): 20, 22.5, 25 Kg

2) Snatch Grip Deadlifts (4 reps each set): 40, 42.5, 45, 47.5, 50 Kg

3) Overhead Squat Lunges (8 reps each set) : 20 20 20 Kg

4) Front Squats (No weightlifting shoes; as deep as possible) 60 60 60 Kg

5) Good mornings ( 8 reps per set) : 20 30 40 Kg


FSESS were fine, felt them in my hips. Snatch Grip deadlifts are for working on my start position for snatches, really focused on keeping my arms loose and driving through my heels. Overhead squat lunges are awkward to say the least. Front squats suck when i'm not in my shoes I could really feel the good mornings in my hamstrings which is a good thing. Pull ups were bleh. Will be doing this twice a week and one session of snatching and clean & Jerks

Holy Jesus. Was a little stiff Sunday morning. Played a soccer match and about an hour after was unable to walk. Woke up Monday and it was worse, got about half an hours stretching in Monday night and it felt amazing, still had some DOMS in my hamstrings/quads this morning but nothing too bad. Session this evening was pretty good. Bumped into the guy whos kind of coaching me and said I should enter the leinster open in July so I'll try stick to that. 69Kg class which is nice and doable for me. Also mentioned that my OHS seem a bit deeper already so that's a plus.

token

Molly wrote: »

. Bumped into the guy whos kind of coaching me and said I should enter the leinster open in July so I'll try stick to that.

Cool cya there!

Molly

Today. (Didn't write anything down cos I was lazy)
Stretching for about 20 minutes

Rock and Rolls with the bar into a set of about 10 overhead squats x a few

Snatches (pulls/hangs/full)
30Kg x a lot
35 x a few
40 x less

Snatch pulls x 3 + 1 Full
44Kg
46Kg
48Kg

Power Snatch x 1 + 3 x Pulls + 1 Full
49Kg
51Kg
52Kg(failed on the full)

Clean & Jerks
40 x 2
45 x 2
50 x 2
55 x 2
60 x 2
64 x 1
66 x 1
68 x 1
72 x 1
75 x 1
75 x 0 (failed clean)
75 x 0 (failed jerk)

Snatching from my new start position is weird, will take a while to get used to. I missed some reps that I shouldn't have missed at some weights in the 40s. Cleans felt really good except for the second 60 and the second 75. Third 75 came immediately afterwards. I had planned on working up to 52/75 today but had nothing else planned so was close enough to hitting those targets. Jerks were hit and miss, the one I hit at 75 was sweet, the one I missed was awful, I also had some press outs at lower weights. My jerk is quite inconsitent

Molly

1) Front Squat Elevated Split Squats (5 reps each leg): 25, 27.5, 30 Kg

2) Overhead Squat Lunges (8 reps each set) followed by 7 quick OH squats : 20 20 20 20 20Kg

3) Snatch Grip Deadlifts (4 reps each set): 40, 42.5, 45, 47.5, 50 Kg

4) Front Squats (No weightlifting shoes; as deep as possible) 60 60 60 Kg

5) Good mornings ( 8 reps per set) : 20 40 60 Kg

Not much to say, second set of front squats had some hideous elbow dropping, fixed it for the third set.

Molly

Today

Lots of hamstring stuff

Rock & Rolls Into sets of 5 overhead squats x a few

Snatches
30 x lots
40 x almost as much
44 x 3 (missed one)
47 x 2 (missed one)
50 x 1
53 x 1
55 x 1
57 x 1 (PR)
60 x 0, 0

Clean & Jerks
50 x 1,0,1,0
55 x 1
60 x f,1,1
65 x 1
70 x 1
75 x 1
77 x 1
80 x 1 (1Kg Pr)
82 x f (Clean PR)
82 x f

Interesting session, 57Kg was actually a power snatch and felt ridiculously easy. 60Kg attempts were half hearted. Cleans at 50 thought me a lesson, don't start so heavy. The fail at 60 involved me upper cutting myself with the bar during the jerk portion. 80Kg jerk wouldn't have passed. First 82Kg was fine, never commited to the jerk. Second was so close, got well under it but lost it forward a little. Just seen the leinsters have been pushed out. Kinda happy about that.

Molly

Bleurgh **** session

Stretching for about 25 minutes. Session went downhill from here on

Overhead squat lunges 5 sets of 8

Front Squat Split Squats: 27.5, 30, 32.5 each leg x 5

Snatch Pulls: 40, 42.5, 45 x 5

Front Squats: 60 x 8, 7, 8

Good Mornings 60 x 8, 8, 8

Hands were shot so cut down on the sets of snatch pulls. Lost a front squat by losing my balance. Meant to up the weight on front squats but I forgot to. They weren't great technique wise today.

Molly

Feeling better today

20 minutes stretching
]
Snatches
Lots of hang snatches with the bar.
Lots of hang snatches with 30Kg
Lots of full snatches with 30Kg
Some hang snatches with 40Kg
Lots of hang snatches with the bar
2 Triples at 40Kg

Clean & Jerks
40Kg x 3
40Kg x 3
45Kg x 3
50Kg x 3
52Kg x 2
55Kg x 2
57Kg x 2
60Kg x 2

Snatches did not feel great. Videoed a lot of them and I catch the bar quite high. Really need to stop that. Cleans were decent and the jerks were all solid.

Molly

45 minutes stretching,

Hang Snatches from the hip 20Kg x 3 x 3
Hang Snatches from below the knee 20Kg x 3 x 3

Snatches
20Kg x 3 x 3
30Kg x 3 x 3
35Kg x 3 x 3 (missed 2 in the second set so 5 attempts)
40Kg x 3 x 2

Power Snatches
45Kg x 3 x 2
50Kg x 3
52Kg x 2
55Kg x 2

Clean & Jerks
40Kg x 3
50Kg x 3
60Kg x 3
70Kg x 2
75Kg x 2
80Kg x 1
83Kg x f
83Kg x 1 (Token PR)

Snatches felt good but then I lost the ability to get under the bar Met the guy whos on/off coaching me on the last set of 40Kg snatches, said they looked a lot better than before. Power Snatches also looked decent apparently. Cleans were looking good too. The first at 75Kg was rubbish though, ended up going onto my toes as I knocked the bar outwards when extending, recovered anyway. The 80Kg looked very solid so was told to go to 83. First clean was good but my left arm had a little press out when jerking. Second clean was horrific. My right hand messed up and i caught the bar very awkwardly so had to shuffle the bar when standing. Jerk was actually easy though. Definitely more in the tank there. A good day

Molly

Today

Stretching & Stuff

Front Squat Split Squat Things
30 x 5
32.5 x 5
35 x 5

Snatch Pulls
40 x 3 x 4

Overhead Squat Lunges
20 x 3 x 8

Front Squats (no shoes)
65 x 3 x 8

Good Mornings
60 x 3 x 8

Much better than last time. Hands are still sore but managed anyway

Molly

Today

Stretching for about 45 minutes. Hamstring/Hips and added some ankle work too

Bar work; Rock n Rolls, Overhead Squats, Snatch Balances

Snatch Complex
(3 Snatch Pulls, 1 Power Snatch, 3 Snatch Balance, 3 Hand from the hip)
30Kg x 3. After third set 2 full snatches
35Kg x 3. After third set 2 full snatches
40Kg x 3. After third set 2 full snatches

Clean & Jerks
40Kg x 2
50Kg x 2
60Kg x 2
70Kg x 2

Starting to notice the extra ROM in my hamstrings which is nice, hips feel looser too. Complexes were tiring and there was no chalk in the gym today so was a major pain. I missed a snatch balance in the second set at 30Kg, and a hang clean in the first and second sets at 35Kg. Snatch balances are fine but I find it REALLY awkward to get the bar onto my back from the top. The full snatches at 40Kg flew up, felt really good. Stopped myself going any heavier, that's what Sunday is for. Cleans were easy, jerks also flew up. Pretty happy with today. I've been neglecting foam rolling so gotta get back to that.

Molly

Today
Stretching
Bar Drills
5 Rock & Rolls 5 Snatch Balance 5 Overhead Squats x 3

Snatch
30Kg 1,1,1,1,1,1
35Kg 1,1,f,f,1,1
40Kg 1,1,1,1,1

Power Snatches
45Kg 1,1,1,1,1
48Kg 1,1,1

Clean & Jerks
40Kg x 1,1,1,1,1,1
50Kg x 2 x 2
60Kg x 2 x 2
70Kg x 2
80Kg x 1
85Kg x 1 (PR)
90Kg x f,f

https://www.youtube.com/watch?v=731fYC3jNVw

Decent day. Did the snatch balances without any pop of the shoulders today, just straight under the bar. Power Snatches weren't supposed to be power snatches but I keep ending up power snatching anything over 40Kg lately :pac: Cleans were good. Had a tiny press out at 80Kg. 85Kg was easy, first 90Kg I lost it forward at the bottom. Wasn't tight enough I think. Second 90Kg My right hand slipped off the bar when trying to get my elbows around and I ended up slapping myself in the face somehow I don't think 90Kg is too far away.

itsallaboutheL

Stop catching the bar after you drop it you lunatic!

Also, slap that guy in the grey t-shirt if you see him deadlifting like that again.

Molly

I don't normally catch the bar but was doing it today for some unknown reason.

I didn't notice that guy deadlifting until I watched the videos. Some crazy over extending going on

Molly

Went to hot yoga last saturday now that I think about it. Would go tomorrow too but it's not on til 6 and am working a late shift

Today
Stretching

Bar Warm up
5 rock & rolls, 5 Snatch Balance, 5 Overhead squats x 3

Elevated Front Squat Split Squats
30 x 5, 35 x 5. 40 x 5 each leg

Snatch Pulls
40 x 4. 42.5 x 4, 45 x 4

Overhead Squat Lunges
20 x 3 x 8

Front Squats
70 x 8
70 x 4
70 x 4

Some Foam rolling

Split squats and lunges I feel much more in my right leg. MY right leg seems to be my more flexible leg so i'm confused as to why this is. Think my overall lower body flexibility is improving but not quite there yet. First set of front squats the first 4 reps were nice looking, these were followed by 4 **** ones. I then decided to just do sets of 4 but they were equally as ****.

Molly

Today
Warm up
A lot of stretching

5 Rock n Rolls, 5 Snatch Balances, 5 Overhead Squats x 2

Snatching
2 Power Snatches 1 Snatch
30 x 1
35 x 1
40 x 1
45 x 1

Power Snatches
52.5 x 1
55 x 1
57.5 x 1
60 x 1
62.5 x f,f,1
65 x f

Snatch Balances
20 x5x5

Clean & Jerking
2 Cleans 1 Jerk
40
50
60

Clean & Jerk
70 x1
77.5 x 1
82.5 x 1
87.5 x 1PR
90 x 1PR
92.5 x 0

1 Clean 3 Front Squats 1 Jerk
72.5 x 5

Was coached today. Snatches; was told just to roll with power snatches for the moment. Focus on my leg drive. 60 was easy, the first 62.5 was really close, if I had dropped a tiny bit I would have had it. Second one was poor, third was ugly but successful. The ugliness stems from my hips rising quicker than my shoulders so then I have to over compensate in other places. 65 was actually pretty close too. I've been doing snatch balances wrong all along apparently. My elbow position was all out of whack. These were fairly handy.

Clean & Jerks
Jerk at 70Kg was shocking, would have missed it in a comp. Hit 82.5 pretty easily and was given the choice to do 85 or 87.5. Went straight for 87.5. Easy. 90 was easy too. 92.5 I lost forwards as my elbows didn't come around. The complex's were absolutely horrendous. on the first 2 sets i missed on the initial clean so had to do a second attempt. The last set I was too f*cked/lazy/too much of a bitch to do jerk it so just dropped it after the front squats.

Pretty pleased with two 5kg prs today.

Molly

Bunch of stretching

Power clean with no dip
40 x 5
40 x 5
60 x 8
60 x 8
60 x 8
60 x 8

Clean Pulls
60 x 1 x 5
100 x 8
100 x 8
100 x 8
100 x 4

Military Press
20 x 10
30 x 3
40 x 2
45 x 8
45 x 8
45 x 6
45 x 4

Front squat
40 x 4
60 x 8
60 x 8
60 x 8
60 x 8

Bench press
20 x 5
20 x 5
40 x 3
60 x 8
60 x 6
60 x 4
60 x 3

Inclined sit ups
3 sets of 15

Back raises
3 sets of 15

So following a program for the next 12 sessions. Power Cleans were very draining. I hadn't done power cleans in ages so took a little warming up with them. Clean pulls were tough on my grip, felt a blister pop so cut last set short. Military press and bench were really tough. I haven't done either of these with any frequency at all since the middle of February. Front squats were easy as I was doing them in my shoes instead of barefoot like I had been doing recently. Inclined sit ups and back raises were a little tiring.