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Workout from 2 days ago

coolcolj

New member
PowerSnatch formwork clips from 2 days ago with 130lbs
I still can't do Powersnatches as well as my powercleans.

right click and save
http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_PowerSnatchFormWork130_8Sept03.mpg

Military Press - 155lbs x 4.5 - me weak

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http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_MilitaryPress155x4.5_8Sept03.mpg

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Monday 8th September - Squat Intensive - Loading Cycle - Week 5 - Day 2 -

Well I guess I'm starting to overeach now, not much progress on the Miltary press and I barely PowerSnatched 130lbs.
Better late than never.
One more loading workout to go.

Workout Rating - 7/10
Workout time - 2+ hours


Warmup+ CoreWork

Warmup - Did several sets of olys with the Bar

Rest - alternating between each exercise - 30secs

Incline situps - BW x10, +5lbs x 10
Hypers BW x10, +5lbs x 10
Torso Twists - Oly Bar 2x8 to each side.
Reverse Hypers - BWx10
Military Press - Oly Bar x 10 - holding last lockout and walking around for 5 secs.


Overhead Presses

warmups - Miltary Press - 45lbsx10, 95lbs x5, x3, 115lbs x2, x1, 135lbs x2, x1
Tempo 10X1 -
rest - 3 mins

Military Press -
155lbs x4.5 (failed on halfway up on 5th rep)
155lbs x3 - 5 sec lockout hold on last rep
155lbs x2 - forgot to hold the last lockout!
155lbs x1 - 10 sec lockout hold on last rep

115lbs 3x3 - rest 1min between sets

BradFord Press - Bar x 10

Wanted 5 reps on first set, but didn't get it, stalled halfway up.
Damn these presses really took it out of me. Abs were hurting.


Power Snatches

warmups - Bar 3x3
Rest - 2mins

PowerSnatch + Hang PowerSnatch - 89lbs x 2 sets
PowerSnatch + Hang PowerSnatch - 99lbs
PowerSnatch + Hang PowerSnatch - 110lbs
PowerSnatch + Hang PowerSnatch - 120lbs
PowerSnatch - 130lbs x 5 singles - dumped the 4th - 2inches short.
MidThigh HangPowerSnatch - 110lbs x3

I barely made the 130lb singles. Dumped the 4th.
Pulled the bar a bit too quickly off the floor.

Full Olympic Back Squats - RAW

Warmup sets - Bar x10, 95lbs x5, 135lbs x5, 155lbs x5, 185lbs x3, x1, 205lbs x2, x1
Tempo 10X0 - Rest 2 to 2.5 mins

225lbs 5x5

FrontSquats - 135 x 3, 155lbs x10
Explosive Bent Knee Goodmornings onto toes - 115lbs x10


Core, Other and Remedial Work

Reverse Hypers - BWx15

10 flights of stairs back to car - Ouch!
 
I know what you mean about the snatches. I feel like I am close to olympic lifter form on cleans but my snatches are just terrible. I should do them more often.
 
don't worry about it, when the volume comes downs the weights will jump up, also snatches really detract from my military press
 
he he he. . .when CJ said military press. .I was prepared to watch a seated movement lol.

I should have known better. . .after all its CJ.
 
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