Monday, November 12th (Mobility/technique work)
Mobility/flexibility drills, some light overhead squats, barbell powersnatches (95lbs).
Notes: Sore/tight from yesterday, lacked heel/calf ROM for OH squats. First time doin barbell powersnatches, went really well. Gunna practice these as often as I can.
Tuesday, November 13th, 9am (Recovery workout).
Barbell snatch (95lbs):
3x3
Push press (135lbs):
3x5
Sumo deadlift:
135x5, 185x5, 235x5, 235x5, 235x5
Pendlay rows (185lbs):
3x5
Low sled pushes* (100lbs):
4x15-20 yards
R delt flies (15lbs):
3x12
Average band pullaparts:
3x15
Cuban presses (5lbs):
3x20
Split squat and pushup EQIs:
1 minute each
3d static stretches.
Notes: Back was totally sore (probably from so many barbell snatches and OHS yesterday, on top of sunday’s rows/deads/presses). Hope I didn’t overdo the delt/lower trap stuff. Mobility definitely improved throughout the workout. Looking forward to thursday.
*Low sled pushes are the shit, probably gunna replace some of my single leg work with them. Stole the idea from another thread to just flip a “step” upside down and put some 25s in it.
Joined an oly lifting club yesterday, two workouts so far, reasonably heavy. Self taught form turned out to be pretty good. Making the switch to doing all my work at the club.
Not to be an ass but considering your self taught how do you know if your form is pretty good? Did the oly people say good job?
You’re not being an ass, that’s a good question.
I’m being coached 1 on 1, and yeah, the coach says my form is good. I mostly need to work on getting my head forward a bit more in the jerk, and occasionally I pull a bit too much with my arms in cleans if the weight is light.
So far I’ve been powercleaning, hang-powersnatching, snatch pulling, front squatting, and back squatting.