Sprained my wrist -Workout +Clips

[coolcolj]

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155lb set
http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_Cleans155_18August03.mpg

175lb set - sprained my wrist on the last rep, not sure if it's because of my elbow whip timing or the actual dump that caused it.
http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_Cleans175_18August03.mpg

185lb set - note the extra deep dip for the 2nd rep
http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_Cleans185_18August03.mpg


Monday 18th August - Squat Intensive - Base Cycle - Week 2 - Day 2 -

Well today was a good workout, but I sprained my right wrist on
one of the hang squatcleans...guess no more cleans and maybe frontsquats for a few weeks
Not a biggy anyway since once this loading phase is in high gear I won't have much speed strength to go around.
I think this may have kicked in already since I feel slow and lacking flow in the olys.


Olylifts+JumpSquats

Warmups -
HangClean + 3 FrontSquats - Bar
CleanGrip JumpShrug - Bar x5
SnatchGrip JumpShrug - Bar x5
Hang PowerSnatch - bar x 5
HangSquatClean and Jerk - bar x 3

Rest 2 to 3mins

RockBottom JumpSquats - 25lbs 3x3 -
10 sec Iso hold at the bottom before starting set

PowerClean + 2 Hang PowerCleans + 2 SquatCleans -
89lbs, 119lbs, 155lbs,
175lbs - sprained my right wrist on the last squat clean, slow elbow whip, dumped at bottom
Did one extra SquatClean after resetting.

PowerClean + Hang PowerClean + SquatClean - 185lbs
Powercleans - 185lbs x 4 - resetting after each rep

Apart from the sprained wrist, not too bad, felt slow somehow.
Felt scary to drop down under 175lbs+ in the squatcleans. Need to work on my elbow whip timing - which caused my sprained wrist - too slow.


Full Olympic Back Squats - RAW

Warmup sets - Bar x5, 95lbs x5, 135lbs x5, 185lbs x5
Tempo 10X0 - Rest 2 to 2.5 mins

210lbs 5x5

BW squats x 10

Was gonna do 10 frontsquats with 150lbs, but wrist hurt too much.


Overhead Presses

warmups - Miltary Press - 45lbsx5, 95lbs x5, 120lbs x5
Tempo 10X1 - rest - alternating with chins - 1.5 to 2 mins between each

145lbs 3x5 - last rep lockout held for 5 secs

Bradford Press - Bar x 10

Damn up 10lbs from alst week, but it felt pretty heavy, bar speed much slower. Last rep of the 3rd set was pretty much near failure, very slow. Right wrist pain made things harder.


Power Rack Chins - partial L shaped grip

warmups - Chins BW - 2 singles
Tempo - 10X0 Rest - See above
BW 214lbs (with shoes etc) - touching middle of chest on bar

BW+15lbs - 3x3

Slow this session, just brushing chest on bar, rather than wacking on it like normal. Up 5lbs from last session.


Core, Other and Remedial Work

Reverse Grip Single Arm Dumbell Rows - 65lbs x10

Reverse Hypers - BWx12

 

[Zander1983]

I was just thinking... "He must be in his base week" and then read "Monday 18th August - Squat Intensive - Base Cycle - Week 2 - Day 2"

 

[coolcolj]

well the 2nd day of each week has lighter weights on the squat

 

[Zander1983]

It was more the shear volume of work that helped draw that conclusion!

 

[coolcolj]

well it's actually quite low by my standards

only took 1.5 or so hours

 

[IronLion]

I have done the exact same thing only a little worse, I caught my arm between my knee and the bar and killed my wrist. It took about a two weeks before I could press anything an about a month before it was gone entirely.

 

[coolcolj]

I think that's what happened, my right elbow hit my knee as I leaned forward to dump the bar. Wrist got jammed.

 

[Atomic Punk]

Nice vids brother. Form is perfect!

 

[coolcolj]

Nice vids brother. Form is perfect!

Thanks, but I personally don't think they are.
Still have some technqiue issues to sort out, but I guess in the light that I am self taught, I probbaly can't complain too much.

At least not as good as what I see on the Ironmind tapes
Just lack that finese and crispness