Snatch: 65% x 3 x 2
Snatch pull: 65% x 5 x 2
Front squat: 65% x 5 x 2
Wednesday, October 31, 2012
Monday, October 29, 2012
Saturday, October 20, 2012
1. Snatch: 70% x 3 x 3
2. Clean and jerk: 70% x 3 x 3
3. Front squat: 70% x 3 x 3
Results:
Snatch: 54 x 3, 65 x 3, 71 x 3, 76 x 3 x 3
Clean and jerk: 65 x 3, 78 x 3, 84 x 3, 91 x 3 x 3
Back squat: 67 x 5, 80 x 5, 87 x 5, 94 x 5 x 3
MUCH better snatching and cleaning today. Working really hard on eliminating the horizontal hip thrust, and staying back and letting the bar come back to me in the first and second pull. Burgener warm-up throughout the day is helping, and the triples at manageable loads is really allowing me to focus on that and keeping from bumping the bar out with my hips and thighs.
2. Clean and jerk: 70% x 3 x 3
3. Front squat: 70% x 3 x 3
Results:
Snatch: 54 x 3, 65 x 3, 71 x 3, 76 x 3 x 3
Clean and jerk: 65 x 3, 78 x 3, 84 x 3, 91 x 3 x 3
Back squat: 67 x 5, 80 x 5, 87 x 5, 94 x 5 x 3
MUCH better snatching and cleaning today. Working really hard on eliminating the horizontal hip thrust, and staying back and letting the bar come back to me in the first and second pull. Burgener warm-up throughout the day is helping, and the triples at manageable loads is really allowing me to focus on that and keeping from bumping the bar out with my hips and thighs.
Thursday, October 18, 2012
1. Power snatch: 70% x 3 x 3
2. Jerk: 70% x 3 x 3
3. Back squat: 70% x 5 x 3
Results:
Snatch: 46 x 3, 56 x 3, 60 x 3, 65 x 3 x 3
Jerk: 65 x 3, 78 x 3, 84 x 3, 91 x 3 x 3
Back squat: 76 x 5, 91 x 5, 99 x 5, 106 x 5 x 3
Took the jerks from the floor today, so full clean on the first one, then lowered to shoulders for subsequent reps. Working on not bumping the bar with my thighs and hips and snatch and clean, and staying back. Frustrating day though after watching the video and seeing the same stuff happening: over-pulling and excessive horizontal hip movement.
2. Jerk: 70% x 3 x 3
3. Back squat: 70% x 5 x 3
Results:
Snatch: 46 x 3, 56 x 3, 60 x 3, 65 x 3 x 3
Jerk: 65 x 3, 78 x 3, 84 x 3, 91 x 3 x 3
Back squat: 76 x 5, 91 x 5, 99 x 5, 106 x 5 x 3
Took the jerks from the floor today, so full clean on the first one, then lowered to shoulders for subsequent reps. Working on not bumping the bar with my thighs and hips and snatch and clean, and staying back. Frustrating day though after watching the video and seeing the same stuff happening: over-pulling and excessive horizontal hip movement.
Wednesday, October 17, 2012
Monday, October 15, 2012
Back at it!
1. Hang snatch: heavy triple; 85% x 3 x 3
2. Snatch pull: 85% x 5 x 3
3. Back squat: 70% x 5 x 3
Results:
Snatch: 50 x 3, 60 x 3, 70 x 3, 75 x 3, 80 x 3 (one miss), 82 x 3, 70 x 3 x 3
Snatch pull: 93 x 5 x 3
Back squat: 106 x 5 x 3
Really working on staying back in the second pull and keeping the bar close. Missed one at 80 kg (behind). Squats felt heavy today. Just tired from the weekend I think (competed in the Washington Open and coached 5 lifters, and ran our first gym meet at Industrious).
2. Snatch pull: 85% x 5 x 3
3. Back squat: 70% x 5 x 3
Results:
Snatch: 50 x 3, 60 x 3, 70 x 3, 75 x 3, 80 x 3 (one miss), 82 x 3, 70 x 3 x 3
Snatch pull: 93 x 5 x 3
Back squat: 106 x 5 x 3
Really working on staying back in the second pull and keeping the bar close. Missed one at 80 kg (behind). Squats felt heavy today. Just tired from the weekend I think (competed in the Washington Open and coached 5 lifters, and ran our first gym meet at Industrious).
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