Saturday, November 29, 2008

Oly session with Kettlebells TGUs thrown in

Saturday November 29, 2008

Weight: 180 lbs

A good nights sleep is always welcome. Today's Oly session featured a new coach, Coach Matt, and it went very well. I had to give up using my home-brew reverse-hyper setup as holding onto the coffee table was causing too much left wrist discomfort.

Morning:
Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)

BW x 1 x 10 Heavy blue band Goodmorning

40kg x 1 x 2 Squat C&J
45kg x 1 x 2 Squat C&J
50kg x 1 x 2 Squat C&J
55kg x 1 x 2 Squat C&J
60kg x 1 x 2 Squat C&J
65kg x 1 x 1 Squat C&J
70kg x 1 x 1 Squat C&J
75kg x 1 x 1 Power C&J
80kg x 1 x 1 Power C&J (PR)

40kg x 1 x 2 Squat Snatch
45kg x 1 x 2 Squat Snatch
50kg x 1 x 2 Squat Snatch
55kg x 1 x 2 Power Snatch
60kg x 1 x 1 Power Snatch
62kg x 3 x 1 Snatch: no lifts

2 x 5/5 Pistols (One legged squats off 18" box)
1 x 5/5 Pistols (One legged squats off 12" box)
32kg x 1 x 2/2 Kettlebell TGU
32kg x 1 x 1/1 Kettlebell TGU

BW x 3 x 3 Tactical Pullups

Although the volume for today was relatively light, the intensity was very high for me and I was wiped out afterward. The 80kg C&J PR was a little sloppy but a great confidence builder .. two more kilos and I've got a BW C&J. Tomorrow I will work on OH and Front squats. I almost muscle snatched the 62 kg. I still have a great fear of dropping under anything above 50kg on my snatch .. the OH squats are just the thing to work through this. Its been a while since I did pistols. The 18" box was too easy .. the 12" extremely challenging. One of coaches noticed I have tendency to collapse my squatting leg inward. As a result I really focused on keeping it straight. The pullups were very strong. I enjoy doing them on a real free standing pull-up station instead of the door-based home goober I have to use.


Total Volume: 3540 lbs

3 comments:

pierini said...

Congrats on the C&J PR.

I use to have major problems with the squat part of the snatch. Then I started doing snatch balance drills with a light pole, working on the explosive drop from a dead start (no knee bend just as straight drop). That really helped.

Do you have a youtube collection of your stuff? It's a great way to chronicle your PR journey.

Keep the pedal to the metal!

Franklin said...

Ed,

Thanks so much for the support. First thing tomorrow .. snatch balances. I had considered doing them previously .. good call, now I'm sold.

Once a get a little more comfortable I will start shooting vids and posting on youtube .. I agree this the way to go.

Martin Schap said...

I do most of my pull-ups on a doorway bar. A nice bar is a real treat! Many coaches agree that the snatch balance is one of the biggest bang for the buck drills to develop the snatch. I also had a lot of luck doing a Dan John complex consisting of a power snatch + OHS + full squat snatch = 1 rep. I used to do about 8 sets of 2 with 40kg for my warm-up and it really gave me the confidence to get aggressive in pulling under the bar.