Clean Grip Snatches and OH Squats

Saturday March 7, 2009

Today my s.o. and I planned to go up north to enjoy our first 60 degF day since last fall. Its been a rough winter and today was well-earned. In order to be ready to hit the road by 1pm, I did my back squats early in the morning. I blasted though my Oly session at the club and made it back in time to enjoy a beautiful day walking along the beach.

Wanting to work on my snatches without my thumb presenting problems, I decided to go with clean grip (close grip) light weight snatches. These were very tough even with light weights.

Morning basement dungeon assistance lifts:

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

Russian Strength Routine Barbell Back Squats (lbs):
155 x 1 x 2
175 x 1 x 2
205 x 5 x 2 @ 80%
205 x 1 x 5

Late morning Olympic lifting session:

Clean-grip Snatches (kg):
20 x 1 x 5 Hang Snatch
20 x 1 x 10 OH Squat
34 x 1 x 3 Hang Snatch
34 x 2 x 6 Snatch + 5xOH squat
34 x 1 x 3 Snatch
40 x 2 x 3 Snatch
40 x 1 x 5 OH Squat

C&J (kg)
40 x 1 x 3
50x 1 x 3
70 x 3 x 2
72 x 1 x 2

Total Volume: 8540 lbs

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Diet and Nutrition:

Goal: 182 lbs by April 2009

Saturday March 7 2009

Current: 182 lbs