8/9/09 Lifting @ home.
This was a creasy workout…
Front Squat superset with Chin-ups
-up to 101kg x3 singles.
-Chin-ups varied between 5-10reps.
Push ups:
-20-25reps x4
Chin ups + Ab wheel
-a couple of sets.
Side planks
-3sets each side 45sec-1min
—wow… I am more unstable on my left side 
8/10/09
Lifting in BMORE! with dfreezy
Snatch: -up to 68kg
–these were VERY inconsistent today. Some of the problems were loose back, loose c.o.r.e, throwing my head way back, and not shrugging at all.
Light Snatch:
-(50 & 55kg) went down in weight and see if I could “fix” the technique. Yet it remained incosistent with 55kg.
-As I watched the video replays I noticed that on all the good, solid snatchs, my feet stayed flat until the very end. This is something I set out to fix the NEXT DAY.
RDLs
-still hard as hell, I was able to do 2reps with 90kg.
Stretch & GO HOME!
8/11/09
Lifting @ home.
Ok time to fix that snatch… I took my bar down from the rack, placed my camara and stared doing Snatch Pulls doubles and singles, and Snatch High Pulls doubles and singles.
I gotta say, that camera has been an great investment. If u don’t have one, drop some cash on a quality digital camera with a good Slow Motion/Frame-by-Frame feature. Mine ain’t the greatest, but it does its job well.
Several issues worked on:
(1)Stay flat footed until the very END.
(placed the camera so I could see the feet and the bar well). I kept doing singles with 60kg & 70kg until I FELT the feet being welded into the ground as I started the 1st pull and stayed there. Then I would watch replay.
I noticed that at the end of most pulls I would tilt the torso forward to make the shrug happen. But while looking at that I also noticed another thing to really work on:
(2)STOP lingering at the top of the pull.
–the bar has moved as high as it is going to go, but I have yet to initiate the shrug.
(I placed the camera 2/3 behind me so I could see my back, traps, and the bar moving past the knees). After a few more Pulls I started shruging faster, that is shruging as soon as I was on my toes. In addition I got a good & fast “elbows to the roof” motion going.
This last (2) point highlights the importance of really staying flat-footed right 'till the very end.
Other issues that got worked on:
(3)Re-learn to breath through my diaphram.
(4)Big chest, lats out (like one of my coaches said) and rotate the shoulders forward.
(5)Stay tight!
Back Squats:
-up to 100kg 2x2
Chin ups (4-6reps) + AbWheel superset (10-15reps). x3
Stretch & Play PC games! (and then go to sleep)
