Friday, December 19, 2008

Squat snatch baby steps

Wednesday December 17, 2008

I felt great after the previous evening's Oly session. As a result I trained with my evening client.

Evening Kettlebell session:

24kg x 1 x 5/5 Front squat
Double 24kg x 1 x 5 Front squat
24kg x 10 x 20 Two-hand swings every 1:25
24kg x 2 x 1/1 TGU

Total volume: 11,800 lbs

Thursday December 18, 2008

The two days of training in a row seemed to agree with me.

Evening Oly session:

Squat Snatch with Overhead Squat Chains (kgs)
30 x 1 x 3
35 x 1 x 3
40 x 1 x 3
45 x 1 x 3
47 x 1 x 3
49 x 1 x 3
50 x 1 x 3
52 x 1 x 3 (PR)
40 x 2 x 3

From the ground Snatch Pulls (kgs)
60kg x 4 x 3

Partial One legged squats:
BW x 4 x 5/5

The extra over-head squat after a squat snatch adds up quickly. On a positive note the 40kg snatches felt much easier after the 52's. Also it was nice to be able to squat snatch 52. Although I've already power snatched 60, it will take several months to catch up with my squat snatch. The new shoes definitely made a difference but I was still very sore the next morning.

Total volume: 7230 lbs


Martin Schap said...

Good to see you getting back after it. Nice work on the pistols. How close are you to a full rep?

pierini said...

Congrats on your PR. Keep up the good work and keep those shoulders flexible.

Merry Christmas!

Franklin said...


The pistols are only to parallel at the moment without shoes. It makes great sense that they would be Oly assistance lift.


Thanks! Balance, flexibility, speed and then only strength .. that's what this sports seems to be about!

And same to everyone else out there: Merry Christmas and Happy Holidays!