Whenever I have to travel to Northern California for work, I always try to set up training sessions with Freddie and Niki Myles of Myles-Ahead. This time I had the opportunity to train at their new expanded facility in Rohnert Park, CA where there are now six weightlifting stations/platforms resulting in three very rewarding sessions. As I have said on this blog numerous times before, these are two of the greatest gifts to the west coast Olympic Weightlifting scene both as elite competitors and coaches.
The two photos below, courtesy of friend and fellow 85kg master lifter Paul Marini, are of my top and bottom position of an 80kg training snatch PR I made at Myles-Ahead on this past Saturday. This was the third attempt with that weight, the other two I didn't lock out my arms quick enough. What I remember from this lift is being very conscious of maintaining a straight back and using my legs exclusively for the 1st pull .. everything after that is a blur. I'm pleased to observe a full extension at the top of the 2nd pull and a relatively deep squat in the receiving position .. two things that I have been focusing on over the last six months.
Monday March 29, 2010
Morning Session at Myles-Ahead Weightlifting:
Z-Health R-phase Level 2 Dynamic Joint Mobility
Snatch (kg):
40 x 2 x 5
50 x 2 x 2
55 x 1 x 2 [01]
60 x 5 x 2
Clean & Jerk (kg):
50 x 2 x (1+1)
60 x 2 x (1+1)
70 x 1 x (1+1)
85 x 3 x (1+1)
70 x 1 x (1+1)
Front Squat Russian Squat Routine (kg):
50 x 5
70 x 4
80 x 3
90 x 6 x 2
Freddie noticed that during my 2nd pull that my hips were not meeting the bar and going up. Next session he would give me a drill to help correct it. Also during my snatches, he noticed that arms were not explosively locking out. Finally there was some separation during the dip of my jerk. He had me just relax my arms instead of opening my hand during the jerk.
Tuesday March 29, 2010
My company got a local high-end Chrome and Tone to give all Calix employees a two free weeks of training. I was pleased to find a a decent power rack and some kettlebells.
Evening Session at Club-One Chome & Tone
Z-Health R-phase Level 2 Dynamic Joint Mobility
24kg Kettlebell Snatch
5 x 8/8
1 x 4/5
1 x 6/5
Total: 100 in 6 minutes
Wednesday March 31, 2010
Morning Session at Myles-Ahead Weightlifting:
Z-Health R-phase Level 2 Dynamic Joint Mobility
Snatch (kg):
40 x 3 x 2
50 x 1 x 2
55 x 1 x 3 [101]
55 x 1 x 2 [00]
50 x 1 x 2
55 x 1 x 1
60 x 1 x 1
65 x 5 x 1 [11001]
Two Cleans and a Jerk (kg):
50 x 2 x (2 + 1)
65 x 1 x (2 + 1)
75 x 3 x (2 + 1)
Snatch Pulls (kg):
75 x 1 x 2
80 x 3 x 2
Freddie noticed that was not choking up on the bar when catching my snatch. This appears to be wrist and shoulder flexibility issue. I believe I can correct this in the near future as my flexibility has definitely increased. I was trying to incorporate the upward hip snap and had some trouble getting under quick enough. This is typical when changing some part of the lift .. other parts may degenerate. The hip part for the clean was higher up my thigh than I was used to. These felt very solid.
Evening Session at Club-One Chome & Tone
Z-Health R-phase Level 2 Dynamic Joint Mobility
24kg Kettlebell Snatch
5 x 9/9
1 x 2/2
1 x 3/3
Total: 100 in 5 min 35 sec
Front Squat (lbs)
135 x 5
185 x 3
205 x 3
225 x 2
Behind-The-Neck-PushPress (lbs)
95 x 3
115 x 3
135 x 3
155 x 3
185 x 1
Saturday April 3, 2010
Morning Session at Myles-Ahead Weightlifting:
Z-Health R-phase Level 2 Dynamic Joint Mobility
Snatch (kg):
40 x 2 x 2
50 x 2 x 2
60 x 1 x 1
65 x 1 x 1
70 x 1 x 1
74 x 2 x 1 [01]
78 x 1 x 1 PR
80 x 2 x 1 [00]
80 x 1 x 1 PR
Clean & Jerk (kg):
50 x 2 x (1+1)
70 x 1 x (1+1)
80 x 1 x (1+1)
87 x 1 x (1+1) [00]
87 x 1 x (1+1)
92.5 x 1 (1+1)
97 x 2 x (1+1) [10,11]
Front Squat (kg):
60 x 4
80 x 2
90 x 2
100 x 2
105 x 2 PR
This was the last heavy day before the National Masters, April 10-12 next week. It was a great feeling to full squat snatch 80kg.
On my first attempt to c&j 97, coming out the clean I rose and just as I was getting ready to jerk it I felt as if I was going to black out so I just dropped it. Freddie suggested that when coming out of the sticking point with clean, to slowly let the my breadth out. I did this on my next attempt and I had no problem. This has also happened to me when squatting heavy .. I have to remember to let some air out as I squeeze through the sticking point.
Early afternoon mini-kettlebell session at the DoubleTree in Rohnert Park, CA.
24kg Snatch (kg):
5 x 8/8
2 x 5/5
Total: 100 in 5min 35 seconds
This is the last kettlebell session before the National Masters.
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