Olympic Weighlifting

Wrist exploded, so was doing lots of squats...

Then both my ankles exploded so I've resorted to doing whatever I can in terms of Oly lifting and still trying to improve whilst still being a faggot!

Stretch more yes, there will be no more split snatches or power jerks when I return each lift will be a full lift whether I complete it or not!

Back in action kinda with my wrist today... Have forgotten what I did really because I was so excited about being able to full snatch!

Here's a rough idea...

Full snatch / some weight / some
Etc.

Overhead press / some weight / some

Full snatch / 40kg / 3 Focussed on a good quality triple

Back squat / 60kg / 2
Back squat / 70kg / 2
Back squat / 80kg / 1
Back squat / 90kg / 1
Back squat / 100kg / 1
Back squat / 110kg / 1
Back squat / 115kg / 1

No idea how embed videos so here is a link to the video of my snatches...

http://www.youtube.com/watch?v=AOu23RzMkdA&feature=plcp

Full snatches looked the bomb diggity today mate! Now can start adding weight to them

Snatch / Bar / Few
Snatch / 40kg / 2
Snatch / 45kg / 2
Snatch / 50kg / 1
Snatch / 55kg / 1
Snatch / 60kg / 1
Snatch / 65kg / F

Squat / 105kg / 3
Squat / 105kg / 3
Squat / 105kg / 3
Squat / 107kg / 3
Squat / 110kg / 3

Snatch / bar / few
Snatch / 40kg / few
Snatch / 50kg / 2
Snatch / 50kg / 2
Snatch / 50kg / 2

Snatch / 50kg / 1
Hang Snatch / 50kg / 1

Snatch / 40kg / 1
Hang Snatch / 40kg / 1
Hang Snatch / 40kg / 1

Squat / bar / few
Squat / 60kg / 3
Squat / 70kg / 3
Squat / 85kg / 3
Squat / 100kg / 3
Squat / 110kg / 3
Squat / 110kg / 3
Squat / 110kg / 3
Squat / 117kg / 2

Snatches

Bar x few
Bar x few
40kg x 3
40kg x 3
40kg x 3
50kg x 1
55kg x 1
60kg x fail
60kg x 1

Clean and jerk and then hang clean double

Bar x few
40kg x 1 set
50kg x 1 set
60kg x 1 set

Squat (deep, high bar bulls**t etc etc)

60kg x 2
75kg x 2
90kg x 2
110kg x 2
117kg x 2
117kg x 2
117kg x 2
105kg x 6

Snatches

Bar x few
40 x 2
50 x 2
55 x 1
60 x 1
65 x 1
70 x fail
70 x 1 (ugly as hell and woefully awful, will post video for comical value)

C&J then hang C&J double

Bar x few
40 x 1 set
55 x 1 set
65 x 1 set

Jerks
60 x 3
60 x 3
60 x 3

Squats (highbar etc etc)

60 x 3
80 x 3
110 x 3
115 x 3
115 x 3
120 x 2
105 x 8

Very very happy with my squat progress, very comfortable sitting deep with 120 on my back looking forward to seeing what's ahead of me in the next few weeks.

Mostly good session today

Clean and Jerk
65 x 3
65 x 3
65 x 3 (perfect weight to get back involved with explosiveness etc)

Split Jerk

70 x 3
70 x 3
70 x 3
80 x 1
90 x 1
90 x 1

Hang Snatch

40 x 3
40 x 3
40 x 3

Squat

60 x 2
80 x 2
90 x 1
100 x 1
110 x 1
125 x 1
135 x 1 (new PB with high bar, beltless etc)

Overhead squat practice

Snatch

40x1
40x1
42x1
45x1
47xf
47x1
50x1
55xf
55x1
60x1 (a really good full snatch PB)

Clean, hang clean, jerk

70x1
70x1
70x1
70x1
70x1

Squat

40x3
60x3
80x3
100x3
110x3

Very good session today despite various niggles

Right so these workouts are becoming very productive, finding weaknesses and beginning to iron them out...

C&J
bar x some
40 x 2
45 x 2
50 x 2
55 x 1
60 x 1
65 x 1
67 x 1
70 x 1
72 x 1
75 x 1
80 x 1
82 x 1
85 x 1
90 x 1

Last 3 jerk were not totally 100%

Snatch, hang snatch

40 x 1
40 x 1
45 x 1
45 x 1
45 x 1

Front Squat

Added the weights up wrong so here goes...

Some weight x 5
Some weight x 5
Some weight x 5
85 x 5
85 x 5

Coming on mate! Bit more work on that squat and youll be a 77kg forceo be reckoned with!!

Just checked out your recent videos mate, my feedback would be:

Shoulders over more in your starting position

Do more work from hang or from blocks to work on getting under the bar into a full snatch

Throw some snatch balance into your routine to work on and get familiar with the bottom positions

Don't get carried away on singles every session, get some working sets (2 or 3 reps) in at a weight that you know you won't fail, and work on getting some consistency on your technique.

You show some very good speed, just work on the rest and you'll do ok

Good luck, and keep it up!