Please Scroll Down to See Forums Below
Creation of an Explosive Mofo - My Training Journal :)
- Thread starter coolcolj
- Start date
coolcolj
New member
People keep saying I don't fully extend on snatches, well I made a frame sequence and it looks like I do 
The only main thing fault I see is that maybe I should be shrugging earlier, and that may keep my arms straighter I dunno. Yes I jump high too.... maybe too high
http://www.members.optushome.com.au/coolcolj/Photos/CCJ_MTPowerSnatch_Sequence.JPG
also I noticed that the bar is maybe pressing into my stomach at the full extension point. I never noticed that or felt it, interesting. I guess you can't get the bar closer than that
The only main thing fault I see is that maybe I should be shrugging earlier, and that may keep my arms straighter I dunno. Yes I jump high too.... maybe too high
http://www.members.optushome.com.au/coolcolj/Photos/CCJ_MTPowerSnatch_Sequence.JPG
also I noticed that the bar is maybe pressing into my stomach at the full extension point. I never noticed that or felt it, interesting. I guess you can't get the bar closer than that
Last edited:
You are too Kyphotic (bent over in the back)...at the finish, arch your back and keep your head fixed straight ahead and forward. The weight should be extended fully (locked out) above your shoulders and your back arched slightly. This will allow you to "catch" the snatch in a much more effective position. Nice explosion from the start though!
I also forgot to mention that your hips need to slide back at the finish as well. This will happen slightly automatically if your erectors and shoulder girdle are strong enough to handle the poundage you've chosen...as for your jump, I've seen a variety of different snatches and cleans done successfully with large and small jumps during the explosive phase of the clean and snatch. Keep in mind, however, that the quicker that you can get from point A (start), to point B (finish), the more power you generate. So the more time in the air you spend, the more time it takes to get from point A to point B. Try being explosive but only lift your feet about 6 in. off the ground. Power, power, and more power.
coolcolj
New member
Monday 5th January - Speed Strength- Week 12 - Day 2 - Upper - Late Afternoon
Lighter weights today but moved real fast. Minimal eccentrics time, basicly dropping weight down and abruptly reversing the weight. So plyometric like in nature. Heavy CNS load!
Added overhead squat work, in chuck taylors too!
Basicly I want to make it harder than normal, so when I do em in olyshoes the ROM in my shoulders etc will have some buffer
Workout time - 1 hour 10mins
Workout rating - 8/10
Warmup
Did my general warmup - dynamic swings etc, and 10 reps with 25lb in various exercises - pull, press, oly goodmorning, snatch grip BN press, hang powerclean for a few, Overhead squats for a few
(in Chucks)
Hang powerclean 45lbs x 8
Hang powersnatch + 3 behind the neck presses + 3 overhead squats 45lbs
Hang Powersnatch + 5 overhead squats - 45lbs
Hang Powersnatch + 3 drop snatches - 45lbs
2x75lb dumbell farmers walk to powerrack - about 40m
14inch Grip BenchPress + Bands, complexed with Plyo Pushups
Doubled Minibands cinched around 75lb dumbells
Warmups - 14inch grip Bar - 3 static holds for 10 secs each on the way down then x8
Pushups on bench - 3 static holds for 10 secs each on the way up then x5,
Bar+bands x5, 75lbs+bands x3, 95lbs + bands x3
Tempo - X2X0 - 2 sec hold at top to reset between reps on bench
Plyo Pushups x3, rest 1min
115lbs +bands x3, rest 1min
Plyo pushups x 6 sec ISO hold just above floor then 3 reps, rest 1min
115lbs +bands x3, rest 1min
Plyo pushups x 6 sec ISO hold just above floor then 3 reps, rest 1min
115lbs +bands x3
2x75lb dumbell farmers walk back to dumbell area - about 40m
Freefalled bench down just barely touching the chest and slamming it up
Bar kept trying to flip in my hands, it's bent and the bands try and rotate it back towards my head.
Rows Complex
alternating sets between the dumbell rows and supported - 1min between each
Dumbell Rows
warmup - ReverseGrip Single Arm 35lbs x5, 55lbsx3
Tempo X0X0
65lbs 2x3
parallel grip - sitting dumbell on floor for 2 secs between each rep
65x3, 60x3
45 degree Chest Supported Rows - Palms down grip
Warmup - Empty bar x5, 45x3, 70x1
Tempo - X0X0 70lbs 3x3
Bits and pieces
Presses
Warmups - Military Press 45x10, Quarter FrontSquat Bar x5, Behind the neck Snatch grip push press Bar x8, Push press bar x5
Tempo X0X0 rest - 1min
Pushpress 95lbs x3
Behind the neck Snatch grip push press 95x4
Military press 95lbs 3x3 - 6 sec hold on chest ebfore starting each set
Behind the neck Snatch grip push press 95x3
Shoulder Width Chins
Tempo X0X0
3 inch Square Bar - FullGrip thumbs around bar - BW 3x3
Dumbell Drop Catch Single arm Bent over Laterals
warmup - 1kgx5 rest - 1min
3kg 2x10
Dumbell Bent Arm Cuban Snatch Raise
Tempo - 10X0 rest 30secs
5kg 3x5
Low Pulley L-Flyes on Free Motion Machine
Tempo - 1010 rest - alternating arms
15lbs 2x12
Shoulder Dislocates with wooden staff - using snatch grip to stretch out pecs and shoulders
Lighter weights today but moved real fast. Minimal eccentrics time, basicly dropping weight down and abruptly reversing the weight. So plyometric like in nature. Heavy CNS load!
Added overhead squat work, in chuck taylors too!
Basicly I want to make it harder than normal, so when I do em in olyshoes the ROM in my shoulders etc will have some buffer
Workout time - 1 hour 10mins
Workout rating - 8/10
Warmup
Did my general warmup - dynamic swings etc, and 10 reps with 25lb in various exercises - pull, press, oly goodmorning, snatch grip BN press, hang powerclean for a few, Overhead squats for a few
(in Chucks)
Hang powerclean 45lbs x 8
Hang powersnatch + 3 behind the neck presses + 3 overhead squats 45lbs
Hang Powersnatch + 5 overhead squats - 45lbs
Hang Powersnatch + 3 drop snatches - 45lbs
2x75lb dumbell farmers walk to powerrack - about 40m
14inch Grip BenchPress + Bands, complexed with Plyo Pushups
Doubled Minibands cinched around 75lb dumbells
Warmups - 14inch grip Bar - 3 static holds for 10 secs each on the way down then x8
Pushups on bench - 3 static holds for 10 secs each on the way up then x5,
Bar+bands x5, 75lbs+bands x3, 95lbs + bands x3
Tempo - X2X0 - 2 sec hold at top to reset between reps on bench
Plyo Pushups x3, rest 1min
115lbs +bands x3, rest 1min
Plyo pushups x 6 sec ISO hold just above floor then 3 reps, rest 1min
115lbs +bands x3, rest 1min
Plyo pushups x 6 sec ISO hold just above floor then 3 reps, rest 1min
115lbs +bands x3
2x75lb dumbell farmers walk back to dumbell area - about 40m
Freefalled bench down just barely touching the chest and slamming it up
Bar kept trying to flip in my hands, it's bent and the bands try and rotate it back towards my head.
Rows Complex
alternating sets between the dumbell rows and supported - 1min between each
Dumbell Rows
warmup - ReverseGrip Single Arm 35lbs x5, 55lbsx3
Tempo X0X0
65lbs 2x3
parallel grip - sitting dumbell on floor for 2 secs between each rep
65x3, 60x3
45 degree Chest Supported Rows - Palms down grip
Warmup - Empty bar x5, 45x3, 70x1
Tempo - X0X0 70lbs 3x3
Bits and pieces
Presses
Warmups - Military Press 45x10, Quarter FrontSquat Bar x5, Behind the neck Snatch grip push press Bar x8, Push press bar x5
Tempo X0X0 rest - 1min
Pushpress 95lbs x3
Behind the neck Snatch grip push press 95x4
Military press 95lbs 3x3 - 6 sec hold on chest ebfore starting each set
Behind the neck Snatch grip push press 95x3
Shoulder Width Chins
Tempo X0X0
3 inch Square Bar - FullGrip thumbs around bar - BW 3x3
Dumbell Drop Catch Single arm Bent over Laterals
warmup - 1kgx5 rest - 1min
3kg 2x10
Dumbell Bent Arm Cuban Snatch Raise
Tempo - 10X0 rest 30secs
5kg 3x5
Low Pulley L-Flyes on Free Motion Machine
Tempo - 1010 rest - alternating arms
15lbs 2x12
Shoulder Dislocates with wooden staff - using snatch grip to stretch out pecs and shoulders
Last edited:
leatherface
New member
Good stuff like always
im just going to pretend i know what these are...
Dumbell Drop Catch Single arm Bent over Laterals
Dumbell Bent Arm Cuban Snatch Raise
im just going to pretend i know what these are...
Dumbell Drop Catch Single arm Bent over Laterals
Dumbell Bent Arm Cuban Snatch Raise
coolcolj
New member
leatherface said:Good stuff like always
im just going to pretend i know what these are...
Dumbell Drop Catch Single arm Bent over Laterals
Dumbell Bent Arm Cuban Snatch Raise
Well the first one is a Jay Schroeder special, probbaly seen Adam Archuletta do it on that ESPN clip, and it's on his DVD. Basicly you do a bent over lateral raise but you drop the dumbell and catch it as it falls down and explode back and repeat, done real fast. Off course you only use light weights, lots of kinetic energy there
Activates the entire shoulder girdle and "survival fibers"
I put my other hand on my knee to support my lower back
2nd one is basicly like doing those "dumbell cleans" Westsiders do, but with a more snatch type wider arm position with arms slightly bent, arms go up much higher to a snatch type finish position. A bit like muscling up a snatch
Targets the external rotors, traps and all delts.
Hits the entire trap much better than the Westside version, especially the mid and lower areas, where most people are weak.
Kinda a must if you bench.
wooo entire back is sore
especially then lower and mid traps, which is what I want to target the most for strength balance reasons.
Last edited:
Similar threads
