Press
5×33.5
5×39
6×44
Deficit HSPU
5×2 (Last Set only 1)
3x 2 Snatch First Pull + 1 High Pull @60KG
122013
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Category Archives: Technique Work
121813
Bench Press
5x 47
5x 54
9x 61
5 Rounds:
10 Bench Press @41
15 Evil Wheels
2 1st Pull + 1 High Pull. Worked Up to 60KG
121613
De-load Back Squat. Up to 45KG. Working with slightly narrower stance. Knees straight on the descend to reduce hip pain.
Power Clean and Jerk 2+1. Worked up to 63KG
121313
Snatch Balance – Worked Up To 66KG PR. Missed 70.
Snatch First Pull 4×3 @ 60,63,65,68
Snatch Practice – Feel slow and controlled First Pull with same back angle. Remember to think Power Snatch! Tend to get soft at the bottom.
Got 43 for Triples
Lu Xiao Jun Lateral Raises 5×10 @ 5KG
5 Sets of Hollow Rock
121113
Snatch Technique. Worked up to 40KG. Feel same back angle from ground till bar reaches the hip. And also thinking power snatch to make sure legs are always activated.
Worked on some muscle ups, front and back levers.
120513
Snatch. Worked up to 45KG and Trip Hang Snatch 45KG.
Snatch First Pull 3×3 @60,65,65
Bench
5x 52.5
3x 59.5
4x 66.5
5×8 @40KG
112713
Fist Pull Up to 60KG
Snatch Practice@45. Miss 48.
112513
Snatch. Worked up to 45. 48 but missed. Felt very good today. Key thing is to keep back angle from the ground and fully extend. (Feel that im using all quads and not using hips to hit the bar).
Bench
5×50
3×56
6×63
5 Rounds:
12 Push Ups @10KG
10 Crunches @10KG
112313
Snatch Practice – 2nd Pull. Feel all legs rather than using hips to complete the 2nd pull.
111513
Snatch Balance. Worked Up to a PR 65KG. Feeling good after yesterdays horrible session.
Snatch Singles. Worked up to 50KG (Miss). Hit the 48KG
Snatch Trips. Miss 48KG. Hit 45KG
5×3 Single Arm Chin Up Work w/ Orange Band.