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.

Morning:

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