Front Rack Dips. Need to work on fully extending the ankle. Having problems receiving the bar. When doing multiple reps, the bar slowly moves towards the bicep on the catch. It also hits the collar bone which is something I am doing wrong. Especially on higher weights.
Handstand Push Ups 3×10
High Kicks 4 passes
Practiced No Extension High Pull. Feeling no arms pull and using the lats to bring the bar up, with no arms pull.
When practicing snatch, have to work on getting the bar at the proper catch position, and also not squatting too low. Horrible snatch day today, cannot get full extension.
Back Squat 5×5 @ 70. Feel the knees crushing the shins, stop at parallel and get out of the hole. New technique I gotta work on.
Coach Wu Seminar: Todays Progression Front Squat > Dip > Push Press
Learnt Front Squat: Sequnce is getting a proper racking position
1. Hold Bar
2. Feet underneath the bar
3. Butt back, as it in a quarter squat
4. Push elbows up using the lats. (Remember the lats are supporting the bar on the shoulders, not the elbows)
5. Unrack
When squatting, feel a huge rubber band pulling your from the sternum. (This is to keep the chest up at all times)
When squatting down, feel the knees crusing down through the shins.
Dip – This is done once the bar is racked, initiate the dip by 1/4 squatting loading the quads. Then slowly squat up and explode almost at extension.
Push Press – Same as a dip but feel elbows pushing up at the top of the dip. (Bar highest point)
Front Squat 5×3 @ 50,55,60,65,70
Behind Neck Push Press* 5×5 @ 50
*Grip is wider than clean,narrower than snatch
Worked on First Pull and High Pull from the Blocks. Mainly worked on the sequence of the snatch. I was thinking all legs first then only hips. Also thinking of keeping the back tight and same angle till the bar reaches the hip height. On the high pull, I think my shoulder still needs to be internally rotated abit more. Overall I think slight improvement here after looking through the videos, but I have to say it still feels weird and less powerful.
Bench Press 5×5 @60,61,62,63,64(2)
100 Crunches @10KG Plate
PM
5 Rounds:
20 Push Ups
20 Sit Ups
Snatch Balance. Worked on fully extending hips and ankle. Also my grip is slightly narrower than normal, so I have to feel my catch is slight more back.
Did Plyometric jumps and 5×5 Hand stand Push Ups after.
6 Min AMRAP Of:
25 Double Unders
8 Push Press
5R + 8 @ 3000ft Elevation Mask
Worked on Muscle Snatch & Full Snatch. Concentrated on the First Pull with closer grip. Was thinking of keeping back angle and allowing the bar to reach the hip before exploding into the second pull. Mostly done at the Hang. I still need to work on the hip explosion. Not explosive enough and sometimes not using the hips fully.
Back Squat 7×3 @ 60,65,70,75,77,80(2),75
Back Squat 5×5 @ 60
5 Rounds Of:
7 Pull Ups
20 Leg Raises
3rd Coach Wu Seminar. Todays focus was on Muscle Snatch (Stiff Leg Snatch), and the full snatch.
Got to work again on using the lats ending the first pull. So much so that, I should feel that its the arms pulling the bar into the hips. Need to work on the problem where the bar hits the pubic bone. This problem occurs because of using the upper back and extending the hips before the bar is at the hip height.
Instead what should be done is actually the reverse of what I was doing. I should be pulling the bar in to the hip, while still maintaining the back angle. This is done by standing up using only quads and not back. Wait for the bar to reach the hip, then only extend the hip. The way to fix this is by practicing the snatch with a narrower grip snatch. This way, we have to use more lats to get the bar to the hip.
The next 2 problems which needs to be worked on is the catch. The first is the stance. When catching the bar, the width needs to be wider, and lesser toe angle. This new stance is a more stable and strong stance. Need to practice more snatch balance to ingrain this new stance.
The other is catching the bar too low in the squat. To practice how low to go, need to practice half snatches. (In between full and power sntach)
Coach emphasized the importance of pylometric exercises, putting them more important than squatting itself because of it trains explosiveness which is so important for the oly lifts.
Back Squat
10×2 @ 60,62,64,66,68,70,72,74,76,78(1)
5×3 @ 70
Team WOD
5 Cycles Of:
Farmers Carry 2x25KG
KB Snatch @ 15KG
Push Ups