I had a good technical session tonight where I was able to work on my weak points. Sami came back from South Africa so I was able to train with him and it was nice for a change in venue and routine. I really worked on getting a wider foot stance in the Snatch and in the Jerk I really focused on driving myself under the bar, despite the light weights. Sami worked on pulling himself under in the Snatch and generating speed in the Jerk I did the following:
Jerk skill with the bar
A very comprehensive warm up with a lot of flexibility and mobility drills.
Overhead Squats--6x3--At the bottom of the last rep in each set, Sami forced my hips down to get a better stretch at the bottom. This will really help me get a better position at the bottom.
1 Drop Snatch/ 1 Hang Snatch/ 1 Full Snatch--1x3@40, 40, 50
Hang Snatch--1x1@60, 70, 80, 85
Jerk Skill work with 60
2 Clean grip PNF's
Power Clean and Jerk--1x1@60, 70, 80, 90
Glute Ham Raise--3x3
Single Leg Extension--3x5--Did this in the glute ham machine. I will video this next time so that everyone can see it. This is excellent for the posterior chain.
Sit-Ups--3x8--Unanchored and without momentum or hip flexor involvement--This is really hard!
Flexibility
I finished with a stretch in the pool and 15 minutes in the steam room and 5 minutes in the jacuzzi to help recover from the weekend. Here is a video of some of our lifts this evening:
2 comments:
Hey Brian,
Great look from the back of your snatch balance. I noticed that you really move your feet as you explode underneath .. this is something I am not doing during these and will work to remedy.
It is a tricky skill to work on Franklin. I try to focus on fast feet and pressing up while I am dropping under the bar.
Barry
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