Snatch Balance: Followed JW’s advice. Use hips then get down under the bar fast instead of pushing the bar up to lock out. Feels better than last week.
Bench Press 8×8 @40KG *30 Sec Rest Betweek Sets*
071013
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Monthly Archives: July 2013
070913
In 15 minutes, work up to a heavy Power Clean. @60,65,68,70,72(f),72(f)
Then:-
21-15-9 reps for time of:
Kettlebell Swings @ 24kg/16kg
Ring Dips
@ 6:31
Rest 3-4 minutes, then:-
Row 500m for time. @ 1:48.9
070813
Press 5×5 @ 42.5
070613
Snatch Balance: Always being aware of where the weight is. On the quarter squat, thinking of locking out and squat at the same time. Not very comfortable when squatting to a full squat. First video is okay, but when the weight is heavier, I’m not sure what happens. I think maybe I am getting too soft and lazy at the bottom.’ Also maybe the bar is not at the right position at lock out.
Bench Press 5×10 @ 50KG
I call this the Wu Chuan Fu Complex.
First Pull + High Pull + No Extension Snatch + Snatch Balance
070513
No Extension Snatch: My high pull is too slow and long. Need to think fast and explosive eventhough the bar does not go as high. Also not very confident of the catch position. I think I should do some overhead squats or snatch balance before attempting no extension snatch.
Front Squat 5×3 @ 50, 55, 60, 65, 70
HSPU 5 Sets @ 4, 5, 5, 4, 5
070413
First Pull & High Pull Practice: Lats still feel its pulling back and down. I feel that when the bar is at the knee level, pulling the bar back faster gets the arms to bend especially if the lats are working, and arms relaxed. Arms feels more relaxed with 30KG and easier to bend arm compared to 40KG.
070313
Snatch Balance. Worked up to 60KG. 55KG Triples. Things to work on is hips full extended before getting under the bar. Also letting the bar to move not by using the arms but by the explosive power.
First Pull: Working on relaxing the traps. Push shoulders down and back to work lats. When bar is at the knees. Feel elbows going back and down.
Did High Kicks, Round Kicks, Frog Jumps & Duck Walks
070113
1st Pull Practice + No extension Snatch Practice
1st Pull: Thinking about shoulders back and down to engage lats at all times. Knuckles pointing towards ground. Keep back angle. Still trying to keep my elbow bent and still not getting it!
No extension snatch: Focus on maximum extension with ankles with explosive power. Thinking less on technique but more of feeling the weight. Trying to lock out as high as possible without going down on a full squat. The 2nd no extension snatch is the best I think.
Back Squat 5×5 @ 60,65,70,73,75