Recovery Week
3 Sets Each Of Press & Back Squat for recovery
Then:- Calisthenics Beginner Routine
http://idoportal.blogspot.com/2009/07/locomotion-conditioning.html
Then:-
Accumulate 2 Mins of L Sit.
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Category Archives: Technique Work
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Praticed Muscle Snatch – Worked up to an ugly 37KG. Got to get the bar more into the hip to maximize bar speed.
First Pull
5x 47.5KG
3x 53.5KG
10x 60KG
Coach Wu Barbell Lat Exercise
5×10 @30KG
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Press
5×30.5
5×35.5
9×40
Double KB Press 5×10 @12KG
HSPU 5xMax @3,3,2,0,1
Jerk Practice.Shoulders pretty worn out by then so only worked up to 55KG. Missed the double.
5 Sets of Front Lever Work
50 Crunches.
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Snatch Triples. Think Im getting faster getting under the bar now.
Front Squat
5x 41
5x 47.5
8x 53.5
Front Squat 5×10 @50%1RM EST 33KG
50 In & Outs.
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Triple Snatch worked up to 43KG. Failed at 44KG. Was thinking Punch the Ceiling after Second Pull. But still had to think of hip extension. Not automatic yet.
2 x Snatch First Pull + Hang Panda Pull 5×2 @ 70KG
10 Rounds Of:
5 Squat Jumps
5 Evil Wheels (Knees)
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Snatch + 2 Hang Snatch Complex. Worked up to 40KG.
First Pull & Hang High Pull Complex. 3 Sets @65KG
Back Squat 5×2 @ 72KG. Butt Coming Up a little. May be tired. Got to monitor more.
5 Rounds Of:
5 Jump Squats
8 Weighted Sit Ups @10KG
then:-
5 Rounds Of
5 Jump Squats
20 In N Outs
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Snatch empty bar – Thought process was controlled first pull, and explosive 2nd pull eventhough its just 20KG. Also need to test the thoughts – POWER Snatch or Punch The wall, to see which works better.
Jerk Empty Bar – If jerk too wide, will lose balance. Thought process was dip, hips 45 degrees for explosiveness then drop under.
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Snatch – Worked up to 45 but can’t seem to catch it. Felt slow today. Things to think about next session are ;-
1. End second pull with hips pointing up and forward
2. Think Power Snatch for the catch to avoid being too low
Box Jumps to finish off. Worked up to 45.5″
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Snatch Practice – Worked up to 47.5 Felt quite good but I am too soft at the bottom. Got to work on that Friday.
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Worked on First Pulls, 2nd Pulls then Both. Still have trouble with 2nd pull from the ground. Need a better 1st pull.
Front Squat 5×2 @65KG
5 Rounds:
15 Evil Wheels
2 Passes of High Kicks