Snatch Triples. Worked up to 45KG but managed only 2 at 45. Was messing with different movement thoughts. I think the imagining how coach Wu smoothly executes his 2nd pull helps me not bump the bar and hit the pubic bone. I have to constantly think about “Power Snatch” to make sure im not soft at the bottom.
5×2 Back Squat @70KG
5×5 Jerks @ 20KG
Bench Press 5×5 @50,55,60,62.5,65
DB Bench Press 5×10 @40Lbs
*5 Dragonfly Leg Lifts After Each Set
Snatch; Working on Second Pull and Receiving. I need to lockout faster, but at the same time get enough height so I do not lock the bar out in front of me.
5×2 Back Squat @65KG
100 Crunches
Push Press 5×5 @51KG
*Behind Neck
In 12 minutes, complete a many rounds as possible of the following ladder:
3 Pull Ups
3 Box Jumps @ 23″/18″
6 Pull Ups
6 Box Jumps @ 23″/18″
9 Pull Ups
9 Box Jumps @ 23″/18″
12 Pull Ups
12 Box Jumps @ 23″/18″
18+3 @ 9000ft Mask
Back Squat 10×2 @60KG. Bar travelling in a straight line. Should be okay to try 65.
Push Jerk 12×5 @20KG. Sometimes it still feels unstable at the bottom. Most of the time very solid.
10 Minutes practicing front lever.
Snatch Triples. 40 Felt good. Still missing the catch to the front sometimes. 45 just weird, no full lock out.
Clean & Jerk. Clean was thinking lats to hips. Then Engage Lats quick to rack. Jerk was thinking hip drive then get straight under the bar. I think back leg needs to be further back.
Front Squats 5×2 Trying to get quads stronger by doing doubles. Make sure to keep the bar path as straight as possible during the up and down. I feel it much more on the quads now. Technique needs to better before increasing weight to strengthen the right muscles
5×3 Strict 1 Inch Deficit HSPU.
*20 15KG Weighted Crunches After Each Set
Clean Practice: Think Process
1. Hips (Wait for Bar to reach Hips)
2. Lats (Engage Lats to catch Bar)
Need to have more power output. Will figure this out next week.
Snatch Balance 10×5. Thinking lock out elbows and Wider Feet. Bar tendancy is to move slightly forward. Need to have it a little more behind the ears for a more stable position.
Back Squat 5 Reps up to 75KG. Need to work on fully engaging the quads. Next week have to do 5×2 up to 10×2 at 65/70 before moving up the weight. Technique should not change when it becomes too heavy. Instead just fail the lift.
5 Mins practicing Front lever
Snatch: Thought Process was
1. Lats (Wait for lats to reach hips before exploding)
2. Up (Feel like a power snatch – Fight against weight)
Need to have wider stance on the catch. Last snatch abit wonky.
Front Squat 5×5 @45,47.5,50,52.5,52.5
Worked on keeping Back Super tight so that the bar does not go forward on the way up. Reps 3-5 are the ones where to back starts to give way.
Clean: Practiced getting bar to hips before exploding. Got scared after it hit my collar bone.
Jerk: Practiced triples. Went up to 55KG. Had a lil problems with balance. Need to try wider stance next time. Also need to try to get a little lower.
Bench Press 5×5 @62KG
*20 Leg Raises After Each Set*
Reminder *DEFICIT FIRST PULL*