For the guys that don’t venture in to the Oly thread much. Videos of heavy Hang Clean and Jerks and normal C&J. The start of a heavy week for me
Video of 03/12/07 session that went with this session:
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3rd December 2007: Evening C&J: Heaviest of the year!
Dynamic warm ups
Hang Clean and Jerks doubles up to 125Kg!
Bar work
40kg x 2reps
60kg x 1rep + 1 Jerk
80kg x 1rep
95kg x 2reps : easy
100kg x 2reps : easy
108kg x 2reps : easy
115kg x 2reps : solid Jerks
122kg x 2reps : harder but good Jerks
125kg x 1/2reps : failed the 2nd Jerk, the cumalative weights affecting me, I felt tired on the 2nd Jerk, but I didn’t really extend my front foot and get my hips through, back leg was bent nicely but the hips were left behind = your going to miss the Jerk, gutted I missed it sad.gif
Clean and Jerks
120kg x 1rep : Clean felt kind of weird from the floor, easy Jerk
127kg x 1rep : Clean felt better, Jerk felt good
135kg x 1rep : good Clean, solid Jerk, very happy. Ties with PB training C&J back around in February : 02 C&J 135Kg - YouTube but I only singled up heavy and do a lot of lifts before it. Not like today.
Rested for 4mins
Clean Pulls with 3second Pause on lower thigh
120kg x 2reps
135kg x 4reps
142.5kg x 3reps : solid
152.5kg x 3reps : really good, sharp finish and full extension with hips and a big shrug
165kg x 3reps : good, 3rd rep a lot harder
165kg x 3reps : 2nd and 3rd rep a lot harder
Fire alarm went so we had to wait outside for 15mins?
Warmed back up in the gym doing some stretchs and I was coaching a new guy
Clean Pulls fast, no pause
120kg x 2reps
140kg x 2reps
152kg x 2reps : good
152kg x 2reps : good
Isometric Snatch Pull, mid shin height
6seconds
6seconds
6seconds
6seconds
Incline twisting situps
12reps
12reps
12reps
mess about exercises
Dragon flags x 3 + 1 negative
Bulk offs x 3reps
Wind mill leg raises from a pull up bar x 4reps (for lack of a better description, you hang on a pull up bar, your legs go from one side all the way up and down to the other side, now you reverse direction and then repeat, I think these are like “choppers” that you do on the ground whilst holding a barbell in your hands to counterbalance? But the ones I do are hanging from a pull up bar, very hard exercise to do properly)
Inversion
3mins to deload my back.
Awesome session. Gutted I missed the 2nd Jerk on the Hang Clean and Jerks. I was tired but could have had it. Next time!
The 135Kg was the most I’ve lifted in training also, but this time with a lot of volume behind it. I’m feeling explosive and sharp. The Jerks are textbook and sharp. I’ve come a long way since my ropey Jerking, in only about 9months? Before I’d struggle to hit a single for 120Kg in training now I’m all over it for a double from the Hang also. My Cleans are fast and I can get under some good weights but it was my Jerk that was holding me back. Now I am up to a level where my Jerks are solid and consistent biggrin.gif
I’ve Hang Cleaned 142.5kg also so I’m good for 150kg from the floor. Maybe even 155Kg? We’ll find out sometime biggrin.gif
Koing