I had an enjoyable session this evening and I was working on a few things I mentioned in yesterday's post. I warmed up with some bodyweight squats, my glute pre hab and some bar work. My scooping point was still bruised, so I performed Hang Snatches from below the knee again.
Hang Snatch from below the knee--1x3@40, 40, 50 1x2@60, 70, 80, 90, 95
1x2@100, 103--I got the first rep with this twice but I could not get the second rep. I was trying to extend up as much as possible and I tried to keep my wrists relaxed and flexible, which really allowed me to sit in the bottom position of the Snatch in order to get my balance. I have never been able to do this before.
Jerk from behind the neck--1x2@70, 70, 90, 110, 120, 130--I missed the second rep and got both the next time. 1x1@140, 150--I missed 150 twice. The first time it was because I dipped forward, the second time I just lacked enough punch.
Power Cleans--1x2@80, 80, 90, 100,110, 115--The second rep on my last set was caught below parallel as the video below shows.
Clean Deadlift--1x2@120, 130, 140, 150, 150--I was trying to keep my back flat, but my upper back arch was not as tight as I wanted it to be, which was a bit annoying. I wanted to go a little heavier, but there is no point unless I get it right with 150. I have to leave the ego at the door.
That was it. Have a look at the video and let me know what you think.
Thursday 8 October 2009
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3 comments:
well just watching your deadlifts there. you are leaving your hips behind the bar at the start and right the way through. push your hips in towards the bar at the start like chick had us do will enable you to keep a much better position throughout
love murph
what work do you do for your posture? Im flat out on variations of back extensions and foam roller. Just added in the clean deadlifts and a lot more hang work. Seems like its working for you guys in your snatches. Hopefully improve my bar path.
Do you know anything about the Connaucht Open in Dec? Cheers Robbie
Thanks for the tip Murph. You are and always will be my hero.
Robbie, I have only been doing the Hang Snatches because it hurts to perform the full Snatch because my scooping point is sore. They are a rarity otherwise, unless I am having a fun session just to see what I can lift. I do wall slides in my scap pre hab for my posture as well as the Miyake Pull which is described in one of the sessions I did with Jim Schmitz. I still have a long way to go with my posture though.
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