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| FRUSTRATION!!! |
Snatch:
20 x bar work
50 x 3
70 x 2
81 x 2 (2:2:2)
95 x 1 (1:3:3)
95 x F (1:4:4)
95 x 1 (1:5:5)
103 x 2 (2:7:7)
108 x 2 (2:9:9)
115 x 2 (2:11:11)
123 x 1 (1:12:12)
123 x (F)2 (2:14:14)
123 x 1 (1:15:15)
128 x (F)2 (2:17:17)
123 x (F)2 (2:19:19)
123 x 2 (2:21:21)
128 x 1 (1:22:22)
132 x F (1:23:23)
135 x (F)4 (4:27:27)
137 x F (1:28:28)
132 x F (1:29:29)
133 x F (1:30:30)
12" Block Snatch Extension:
135 x 3 (3:33:33)
138 x 3 (3:36:36)
141 x 3 (3:39:39)
144 x 3 (3:42:42)
* Notes:
- A complete shit-storm on the platform today. The miss at 95kg was an omen of bad things to come. I was doing fine with the snatches until I reached the prescribed top end sets at 123kg. Then, things started to get ugly and didn't get any better. After two failed attempts (2nd and 3rd) at 123kg and then a successful fourth attempt, I decided to push up to 128kg, which didn't fair well. All of the misses today were due to a lack of speed in turning my wrists over and locking out my elbows and firmly packing my shoulders. I even had a miss at 123kg which I nearly dropped on my head because of soft shoulders -- not to mention, the escalating level of frustration which built upon miss, after miss, after another miss. I've been told and have read that you shouldn't chase a PR attempt past three failed attempts; unless, the misses were so close that there was a significant possibility of making the attempt. I thought this was my case today, but it wasn't. Frustrated, I should have stopped on a high note at 128kg.
- However, not all is lost today. This less than desirable day of training has made me realize two very important things:
- 1. I'm making attempts at 130+kg and this is a dramatic improvement within the past two months. Eventually, I'll successfully snatch 135+kg. It shall happen and with each missed attempt, I'm getting closer and closer.
- 2. I need to focus on a blatant weakness in my snatch -- the catch. All my missed attempts were a result of my inability to lock my writs, elbows, and shoulders. Therefore, I'm going to focus on this issue within the next four weeks, and hopefully strengthen a notable weakness.
Although I can't handle anywhere near the weights you are snatching I have a soft turnover. I would be curious to know what you will do to focus on locking wrists-elbows-shoulders. Snatch Balance? Thanks.
ReplyDelete@ Richard - Honestly, I hate snatch balance! For me, the bar path feels completely different and I've never had much success with them; instead, they've only pissed me off more than what they are worth. There a dozen different ways to "skin the cat" and I plan on skinning my "cat" with a dose of behind the neck snatch grip push presses and/or jerks, along with the inclusion of some overhead squats. I'm even considering behind the neck snatch grip sotts press. I think complexes are the right prescription because they increase time under tension. An example of two possible complexes are:
ReplyDelete- behind the neck snatch grip push press + jerk + overhead squat; or
- snatch grip overhead squat + sotts press.
At the moment, I feel my weakness is not only in the reception, but also in the recovery, so these exercises should help to remedy by problem. I'll keep my fingers crossed and update as my training progresses.