standing broad jump, poor, must have only been about 2.75-79 at best? IF that? Maybe 2.68? Lets see how the session will go…
Snatch
bar work
40 x 3
50 x 2
60 x 1
70 x 1
80 x 1
90 x 1
100 x 1
105 x 1
110 x 1
115 x 0 : behind
118 x 0: in front
118 x 1 : equal PB sweet!!! I last did this back in October/ November or so? Didn’t really feel it, but I got under and got up out of the squat so that is all that counts
I’ve been working a pseudo dynamic start, less aggressive then what I use to do, and not a static start like I have been, so a cross, seems to have helped me in getting much better bar speed for the first pull.
C&J
bar work
50 x 2
70 x 2
90 x 1
110 x 1
120 x 1
130 x 1
140 x 0 : in front, better clean
140 x 0 : good clean, unsuccesful Jerk
140 x 0 : good clean, lost the jerk behind
didn’t feel ‘it’ for the Jerk. Close but I think I’m fatiguing out. I’ll see how I go on Wednesday. Pretty f0cked off I didn’t even get 140 though…
Hang Pull + Hang Pull + Hang Snatch:
-up to 68kg 1x4
—relearning the proper position for the 2nd pull since I was very inconsistent last week with Snatches of Boxes.
—the first few sets were hard, but then I got the grove of it.
—once I got to 68kg I was a lil shaky, so I decided to make 68kg the “training weight” and did 3more sets with it.
Deadlift (2" deficit)
-up to 160kg 1x4
—could not do the 5th set
Split Posistion Shoulder Press + Abs (crunches leg & chest)
-up to 55kg… 15-25
Suprising you can’t front squat 105kg after PC 100kg!
Koing[/quote]
I was like… WTF???.. but then I saw you weren’t talking about me LOL![/quote]
I would haev said Neospartan
[quote]Neospartan wrote:
6/15/10
Jump Rope:
-lots with short breaks
Abs Wheel (standing, using the wall to stop me from falling face down)
-several sets, reps 10-18
Ab Wheel (kneeling) + EZ bar curl:
8-15reps…8reps x4
EZbar curl
-5x3
[/quote]
Hmmmm…good call on using the wall to stop yourself going too far! I like it! I’ll add start doing that as I can do perfect one from my knees but not from my feet. I can go out well, but can’t quite pull back yet! Doh!
Snatch
bar work
40 x 3
50 x 2
60 x 1
70 x 1
80 x 1
90 x 1
100 x 1
105 x 1
110 x 0 : behind
115 x 1 : stuck it
120 x 0 : in front, close
120 x 0 : behind, ridiculously close
120 x 0 : behind, very close
120 x 0 : in front, the least clost
C&J
bar work
60 x 1 + 1 Jerk
80 x 1
100 x 1
110 x 1
120 1
130 x 1
135 x 0 : behind on the jekr
140 x 0 : in front on the Jerk
140 x 0 : just in front
140 x 1 : stuck the mofo
Competition in a week, currently tapering down. Gunning for 105/125. Snatched 102.5 in training, time for a PR. Cleaned 125 before and Jerk from rack 125 before, time to put it together. BW is at 77.7kg right now, so I have a large margin of error for weight loss. if I get that 230 total, that’s a 20kg jump in my competition PR. GIT SUM!
Competition in a week, currently tapering down. Gunning for 105/125. Snatched 102.5 in training, time for a PR. Cleaned 125 before and Jerk from rack 125 before, time to put it together. BW is at 77.7kg right now, so I have a large margin of error for weight loss. if I get that 230 total, that’s a 20kg jump in my competition PR. GIT SUM!
Invictica[/quote]
Do it up man. National qualifying total for 77 is 226, isn’t it? Still months away from the next qualifying period, but it’s nice to hit that milestone regardless. Crush that shit.
*Note: I caught the snatch fine, which is good, but I didn’t stay tight in the bottom (this is the first time I’ve had this amount of weight in the overhead squat position). This caused me to lean forward a bit but after a couple steps forward I settled the bitch. NEW PR!
*Second note: All snatch pull variations (including the muscle snatch), are very effective exercises for me. It teaches me to not only handle/get used to heavier weight, but also keep my heels on the ground during the scoop. During the end of the second pull I have a tendency to let my heels come off the ground a bit if the weight feels heavy, resulting in mixed lifts. Snatch pulls are teaching me not to do this, and strengthening my posture in this position.
Suprising you can’t front squat 105kg after PC 100kg!
Koing[/quote]
Cheers Koing yeah I seem to be lacking strength, where my back squat is only 130kg however my squats are very very low… butt 1-2inches from floor… will get it on video this week for you all.
Power Cleans (MAX 105kg)
60kg * 3
80kg * 3
90kg * 2
100kg * 1
105kg * 1
110kg * 1 MISS
110kg * 1 MISS
Power Snatch (MAX 75kg)
50kg * 3
60kg * 2
65kg * 1
70kg * 1
75kg * 1 MISS
75kg * 1 MISS
75kg * 1 MISS
I got called back to work after being driving for 1hr.