PRs, Movie Clips and workout :)

[coolcolj]

Here are the PR movie clips

Medium grip Hang PowerSnatch 120lbs x 1, 135lbs with pressout

1.5 Megs - Right click on link and save before viewing
http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_MedGripHangPSnatchPR120_27April03.mpg

Romanian Deadlifts onto Toes 235lbs 4x5

2.9 Megs - Right click on link and save before viewing
http://www.members.optushome.com.au/blitzforce/Movies/CCJ_RDL_PR235_27April03.mpg


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Power Snatches

I can't remeber exactly what I did, but mostly lots of singles/doubles in the Hang power snatch
Trying out different grip widths from clean-grip, medium grip to wide grip. A few misses too, but I set a new PR...

Medium Grip Hang PowerSnatch 120lbs x 1

It was pretty fast and clean! Tried 135lbs and amost got it, short 2-3 inches, so with a slight pressout, maybe if I was fresh I would have had 135lbs.
Not a balls to the limit PR, but the highest weight I've I've hang snatched in any grip width so far.
Medium grip width about 4 inches closer in than my normal powersnatch grip - which is normally index finger on the outter rings. I think I'll be using this grip from now on.

Full Olympic Squat- No belt

Warmup sets - 45lbsx10, 95x5, 135x5, 185x4, 225x3
Tempo 10X0
Complexed with jump squats, 2mins between them and then 3-4 mins rest between each complex

265x3 then Jumpsquats 40x6
275x3 then Jumpsquats 40x3 - 3rd squat rep slowed a lot
295x2 then Jumpsquats 40x3 - damn fast!
315x1 then Jumpsquats 40x3
315x1 then Jumpsquats 40x3
315x1 then Jumpsquats 40x3
315x1 then Jumpsquats 40x3 - last 2 singles with 315 flew up!
225x5 - rep 2-4 with a 2 sec pause at the bottom


CleanGrip Romanian Deadlifts onto Toes in Oly Shoes
Rest 2mins

1xClean-Deadlift + 5 Romanian Deadlift onto toes 235lbs 4x5
New PR!!


Core and Remedial Work

Bulgarian Squats - Rest 2mins
+2kg Dumbells 2x10 each side

Spread eagle Reverse hypers (on hyper bench)
Tempo 2211
BW 2x15

 

[spatts]

LOL...the first one is SO fast that you have to manually scroll the cursor in WMP to see the move!

 

[coolcolj]

Yeah I literally blasted it up! When i did it eveyrthing was perfect, even my arms were straight - no bend!

except maybe more shrug. I would have had 135lbs had I been fresh, I didn't quite lock it out. Well I would have had I dipped lower to rack it, but who knows

 

[PolishHammer1977]

Rock on man that was awesome!

 

[Zander1983]

Your weights keep flying up. Impressive.

 

[thriller]

nice lifts... one question....why don't you go all the way down on the deads?

 

[endpoint]

nice lifts... one question....why don't you go all the way down on the deads?

they are romanian dead lifts. a special exercise.

 

[thriller]

yeah i know they are RDL'S, but why not get full ROM?

 

[coolcolj]

Thanks guys

well I stop the move when my hamstrings ROM has been maxed out. Do you mean by bending the knees and lowering down like a deadlift? Well that would activate the quads, this is primarily a posterior chain exercise

 

[t3c]

awesome vids as usual my man.

good point about the stopping when the ROM of the hams are maxed out. I should be paying attention to that when doing arch back gms