Sunday, January 11, 2009

Snatches and Squats

Afternoon Oly Session

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

Squat Snatch (kg)
40 x 4 x 3
50 x 3 x 2
55 x 7 x 2

Back Squat (lb)
135 x 1 x 5
160 x 1 x 5
185 x 5 x 5 (5 RM PR)

Snatch Pulls (kg)
60 x 4 x 3

I made a good decision to work snatches again today and had very good results with my squat snatch with large volume at my 1 RM. The key today was keeping my chest over the bar and lifting with my hips. I really pushed myself on the back squats by adding 10lbs to my previous working sets of 5 reps. Coach Fuller helped cued me on the snatch pulls to only jump when the weight shifted to my heels.

Weight: 183 lb
Total Volume: 11000 lbs


Colin said...

How was your flexibility when you started this? Is it something that just gets better with practice or do they do specific work on you if you have trouble?

Good work on the PRs

Franklin said...

Flexibility is a definite issue for me especially in the squat snatch. Along with doing a complete Z-Health session prior to training, I started copying the seasoned lifters and added some static stretches as well.

This together with the lift training is slowly increasing my flexibility. Also I think all the front and back squat assistance work has strengthened my legs and back.