Workout + MT HangPSnatch PR

MidThigh Hang PowerSnatch PR from today

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http://www.members.optushome.com.au/blitzforce/Movies/CCJ_MidThighHangPSnatchPR139_3August03.mpg

workout -


Midthigh Hang PowerSnatches

Warmups -
CleanGrip JumpShrug - Bar x5
SnatchGrip JumpShrug - Bar x5
HangClean + 3 frontsquats - Bar
3 Midthigh Hang PowerClean + 3 Powerjerks - Bar
Hang PowerSnatch + 5 behind the neck snatch presses- Bar
Midthigh Hang PowerSnatch + 5 Drop Snatches - Bar
Midthigh Hang PowerSnatch - Bar x5
Drop SplitJerks - bar x5
Hang SquatSnatches - Bar x 5

Rest - 3 to 4 mins

Midthigh Hang PowerSnatch - Deadlifted off platform - Hookgrip on singles

Wave 1 - 89lbs x 3, 109lbs x 2, 129lbs x 1
Wave 2 - 94lbs x 3, 114lbs x 2, 134lbs x 1
Wave 3 - 99lbs x 3, 119lbs x 2 , 139lbs x 1 New PR!!
rest 3mins then 144lbs x Miss - just 2 inches short!

First wave felt hard, and I didn't think I'd be able to huit the 2nd wave. Almost had 144lbs. I'll shoot for 155lbs in a few months time. Not so long ago, I was powersnatching 135 from the floor, now I can bang with a 3inch dip from the hang

SquatClean +3 HangSquatCleans + powerjerk - 89lbs

Drop SplitJerks - bar 2x5 - standing on toes, bar held at eyebrow level, then splitting udner, trying to keep bar at same height.


Full Olympic Back Squats - RAW + Green Bands

Green Bands kicking in halfway up - cinched around 80lb dumbells
Band tension - about 120-130lbs up top

Farmers walk to squat rack - 80lbs dumbells - 30metres

Warmup sets - Bar x5, Bar+bands x 3, 95+bands x 3, 135+bands x3, 185+bands x3, 225+bands 2x2, 245+bands x 1
Tempo 10X0 - Rest 2min

265lbs+bands 7x3

I was actually getting faster as I made my way through the sets, the last 2 were flying! This tells me my warmups are not working too well.

160lbs+bands x 10 - up and down like a piston, fast!

Farmers walk back to dumbell racks - 30metres 80lb dumbells.


Core and Remedial Work

Alternating between abs and hypers - 1.5mins rest

45 degree Incline Situp until torso is 90 degrees to thighs + Russian twists to each side - holding plate with oustretched arms in front - controlled tempo
15lbs 3x6

Hyper Back extensions - collar to collar snatch grip in hands - 10lb plates (explosive) - Tempo 11X0
Warmup - BWx5
95lbs x10, x8

RDLs onto toes+Shrug - 95lbs x 15

Reverse Hypers - BWx12

erectors were smoked!

Man, those are some powerful snatches...

thanks

actually not quite mid thigh power snatches, more like Hip Power Snatches - 3 inch dip.

It always looks like you could lift more

That said, your form is as good as you could expect having never been training in OL, and your speed is explosive. Play some gridiron

strangely enough only my traps, delts, calves, erectors and hams ache a tiny bit, although not a lot. My quads don't feel anything even though I felt them work hard on the squats.

I think my form will get crisper over time, as you put in the hours - refinement rather than wholesale changes, but I would like to stop the habit of lifting me feet up and stomping down too hard. Too much Bulgarian influence there

Well I'll see, after I get back into lean and mean sprinting shape I'll weigh up my options.

Make sure when you turn your wrist over to catch the weiught, you push real hard and fast to lockout.

CCJ-- vid looks good!!!

does it make more sense to go for the 144 on your first lift instead of your last??? just curious-- cuase at the end of my cleans- Im so tired-- no way I can go up in weight until the next wk.

anyway- you keep me inspired

thanks guys

Well PR was bonus, the workout or training effect is more the goal so that more PRs in the future will surface
So the effort on the 144 is what that counts, wether I made it or not, doesn't matter to much.

Also the way wave loading works, you get stronger after each wave. Sorta fires your nueral system up.