Friday, December 26, 2008

Snatches and Front Squats

Tuesday December 23, 2008

Evening Oly Session
Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)

Snatch (kg)
40 x 1 x 3 Squat Snatch
45 x 1 x 3 Squat Snatch
50 x 1 x 3 Squat Snatch
55 x 1 x 3 Power Snatch

40 kg Combo Chain
A1: Hang Squat Snatch
A2: Full Squat Snatch
Total: 8 sets

20kg 1 x 10 Steps of OH Walking Lunges
20kg 2 x 10 Steps of Walking Lunges

I was not very flexible and had a great deal of difficulty squat snatching with any speed .. I would catch the bar high and then ride it down very slowly; basically a power snatch followed by a OH squat. Coach Yasha had me work hang snatches for speed with a lighter weight .. a very small pull and then a quick drop under. Hmm .. I basically fell on my butt most of the time. I'll be looking forward to trying these again. A low volume day but I one that I could barely handle.

Weight: 181 lbs
Total Volume: 2660 lbs

Thursday December 25, 2008

Today I just worked my second day of the Russian Strength Program for Barbell Front Squats.


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

BW x 1 x 10 Heavy blue band Goodmorning
BW x 1 x 5 Ab wheel on the knee rollouts, 5 sec hold and rollback

24kg x 3 x 1/1 Kettlebell TGU

Barbell Front Squats (lb)
145 x 1 x 3
155 x 1 x 3
165 x 6 x 3

The 24kg TGUs feel heavy. Once again the front squats got easier as the sets progressed.

Weight: 181 1/2 lbs
Total Volume: 4180 lbs


Mike T Nelson said...

Thanks for all the updates and Happy Holidays!
Rock on
Mike N

Martin Schap said...

I have fallen flat on my butt while snatching more times than I'd care to admit. No great shame in it. Or at least that's what I'd always tell myself. Your lifts are coming along nicely. Sounds like you've got the benefit of some very experienced coaches.

Martin Schap said...

I miss your posts Franklin...
Hope all is well and this is just the holidays taking up all your time and not a recurrence of the flu or something.

Franklin said...


Happy New Year and thanks so much for all the encouragement and Z-Health tips!

Martin Schap,

Hey thanks for your concern! This week of the New Year was so hectic that blog posting had to be post-poned. I've been healthy and have been training hard.