Snatch Complex: High Pull + Snatch + OHS
Felt the catch weird. Jumping forward and catch forward.
HSPU 5x Max (9,6,6,6,4)
*12 Evil Wheels After Each Set
091713
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Monthly Archives: September 2013
091513
Coach Wu Seminar
Snatch:
Start position over Bar. Feels like the sprinter off the blocks
Also Shoulders is not shrugged. Shoulders pressing down to engage lats
Extension: Has to be longer, wait for bar to be weightless before getting under
Land WIDER stance damnit Dennis
Practice Doubles or Triples instead of heavy singles
Think Power Snatch doesnt matter what weight, to “fight” against the weight under and avoid being LOOSE.
Overhead Position do NOT shrug shoulders. Lock out elbows. Weight goes straight to the ground. Power comes from internal, think UP!.
Practice: Snatch Balance + OHS Complex
During Overhead Position: Back Angle stays the same. Do not get lazy. Use them Quads to stand up.
Clean:
From Ground. Hip moves progressily forward to meet bar, and bar towards hips.
Speed of Hips SLOW and must WAIT for hands. Bar MUST reach hips before explosion.
Jerk:
Deep Breath, Chest Up. Lats Supporting.
After Jerk, split the weight between the back and front leg QUADS.
Need to Jerk with WIDER FEET.
After Jerk, Back leg move front, then back, so front leg can go back.
LOCK OUT the elbows.
Practice:
No Ext Clean, Slow 1st Pulls, Barbell Balance Walks, Muscle Cleans, Handstand, Pylo stuff.
091313
Snatch: Felt pretty good today. What I was thinking today was a more powerful high pull. So I was thinking POWER Snatch. But getting down under it after the pull. Misses all snatches at 50KG. The catch felt weird.
Tabata Rows @18,000ft Elevation Mask @685M
5×25 Leg Raises w/ Push
091213
High Pull & Snatch: Practiced with narrower grip today. Didnt feel very explosive. Catch positioning giving me issues, losing the bar to the front.
Weighted Ring Dips 5×5 @ 12,15,17(4),18(3),19(3)
*10 Knee Evil Wheels After Each Set
091013
Back Squat 3s @60,62,64,66,68,70,72,74,76(1)
Front Squat 5×3 @ 50KG
*25 Crunches After Each Set
091013
HSPU 5 Sets 7,6,5,5,6
*25 Sit Ups After Each Set
Press 5×3 @ 40,42,44,46,48
*10 Toes-To-Bar After Each Set
090913
Bench Press 10×2 @65KG
Weighted Pull Ups 5×5 @8KG
*20 Leg Raises Between Sets
090713
8.5 KM Run/Sprint/Walk 1 Hour 15 Min
090513
High Pull from the Blocks: Made sure lats are engaged, keep legs and lats moving, and explode up. The heavier the weight, it explosiveness looks lousy on camera.
Snatch: Transferring what I practiced the earlier sessions, made sure the bar is at the hips before exploding up. Up to 45KG was good, but at 50KG had problems.
100 Jump Squats for Quality
090413
Snatch: Not completing second pull today. Catch feel weird.
Bench Press 12-10-8-6-4-2 @ 53,58,61,63,65(3),69(0)