Thursday, January 22, 2009

Progress with the Power Snatch

Thursday January 22, 2009

Noon Warmup:
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

Kettlebell Mini-session:
32kg x 4 x 1/1 TGU
32kg x 1 x 5 Sumo deadlift + vertical pull
48kg x 1 x 5 Sumo deadlift + vertical pull

I hadn't done my band goodmornings or ab wheel rollouts in a week but fortunately they were no problem. The 32kg TGUs on the other hand required intense focus. I have been having some soreness in my left shoulder and the TGUs always seem to help. To help me with my Oly lifts, I did some Sumo deadlift followed by a hard vertical pull. I could really feel my feet pushing the ground away on the pull. Note that the arms only function as ropes, the pull is with my legs and hips.

Evening Oly session:

Various Snatches (kg)
20 x 2 x 8 Hang snatch and cleans
30 x 2 x 2 Hang snatch + snatch
35 x 2 x 2 Hang snatch + snatch
40 x 4 x 2 Hand power snatch
45 x 2 x 6 Hang power snatch + power snatch
50 x 1 x 4 Hang power snatch + power snatch
50 x 1 x 3 Power snatch
55 x 1 x 3 Power snatch
60 x 1 x 3 Power snatch
65 x 2 x 1 Power snatch (PR)
50 x 4 x 3 Snatch

RDL (kg)
80 x 1 x 5
90 x 1 x 5
100 x 1 x 5
90 x 2 x 5

OH Squats (kg)
40 x 2 x 5
45 x 1 x 5

Muscle snatch (kg)
40 x 4 x 5

All the focus on the triple extension pull work has paid off. The two single power snatches with 65kg although weren't great in terms of overall technique, they were legal snatches. The goal will be to eventually get these as solid as the lower weights. Full snatching 50kg is now automatic. This is the first time I did sets of 5 rep OH squats .. prior to this I would occasionally throw in some singles. The first set was murder as I didn't have the bar directly over my hips and shoulders. The second and third sets were much easier once I corrected for these.

Weight: 183 1/2 lbs
Total Volume: 15800 lbs


Martin Schap said...

Nice PR. I am looking forward to doing snatches again someday. The feeling of accomplishment when you nail a heavy snatch is unlike any other lift. R in the RSA outline is Thursday.

Franklin said...

Thanks Martin for the encouragement and the meaning of "R". What % of 1RM squat increase would one RSA cycle be?

Colin said...

Congrats on the PR Franklin.

OHS = Torture as far as I'm concerned.....and I'm just doing BW ;)

Martin Schap said...

The article in BB does not specify percentages, but Pavel promises something in the nature of a 50lbs jump, and anecdotal evidence from the forum backs that number.

Franklin said...

The Russian Strength Routine only suggests a 5% increase which I will be very pleased to achieve.

A fifty pound increase for the RSA is huge! It must be a very nasty program. Will you be training other lifts in conjunction with the RSA?

Martin Schap said...

Oh yes. I will be training deads once a week and bench on the same program as the squats. I will also be doing various assistance lifts and lifts for shoulder health. I know from experience that the bench has to be balanced with overhead work and a lot of pulling or I am in trouble.