Clips from today
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Powerclean and splitjerks with 207lbs, first single not shown
Ugly form all round, I had no snap and speed today, felt flat, CNS drained from bench PR 2 days ago. felt really heavy
But a PR of sorts and I did em 5 times
http://www.members.optushome.com.au…les_15Jan04.mpg
4 stage snatch highpulls complex with 175lbs, 2 sets shown. These felt better. But kink in upper back, and hip scoop timing needs work I think. Going up on toes feels odd, might try these without going up on toes
http://www.members.optushome.com.au…175_15Jan04.mpg
Don’t take this the wrong way, but get a coach. Your 1st pull is a mess among other items.
Also, drop the frickin’ weight, don’t lower it like that–it’s bad for you. The noise won’t hurt you. Better yet, it’ll distract others which is good.
I only saw the snatch pulls, and in my opinion they looked good. Upper back rounds a bit, but you keep the back angle and good knee bend.
I didn’t mean to sound like a dick…decent pundages, BTW.
Well if I could get a coach I would have, but I can’t easily find one around here.
And my gym doesn’t let me deliberately drop the weights. 207lbs isn’t so bad anyway, but once I go above 220lbs, then it will get harder, but I won’t be strong enough for a while. But by the my upper body maybe strong enough to lower them anyway 
workout that day -
Long ass session. I felt a bit flat during the powercleans and splitjerks, took a while to get going. Felt damn heavy. Guess my CNS was fried from the 5RM on bench 2days ago…
Warmup+ CoreWork+Plyos
Did my general warmup - dynamic swings etc, and 10 reps with 25lb in various exercises - Hang slow cleanpull, military press, oly goodmorning, snatch grip BN press, hang powerclean and powerjerks for a few
Rest - 30secs alternating between each exercise. 1min between pairs.
1)Back Extensions x8, Twisting Back Extensions +10lbs x10
2)Incline situps with Russian twists to each side at the top - arms held outstretched x8, +10lbs x8
→ damn abs started to cramp up slightly after this set
Bulgarian SplitSquat ISO hold - BW x 1min 10 secs - painful as usual
Olys
Warmups - Shoulder Dislocates with wooden staff,
Used bar for a few warmup stuff
rest - 1min or so
Hang Powerclean + frontsquat + 2 low SplitJerks - 45lbs x2
Powerclean + Frontsquat+ 2 SplitJerks - 89lbs x2
Powerclean + Frontsquat+ SplitJerk - 109lbs 129lbs
Rest - 1.5 to 2mins Hookgrip on Clean
Powerclean + SplitJerk - 155lbs, 175lbs, 197lbs
207lbs x 5 singles - all good
Well everything felt heavy from 155lbs onwards, took a while to get the power going. CNS was flat. Frontsquats felt good today, but then I ripped my shorts doing them on the 109 and 129lb sets!
207lbs was bitching heavy! Form was really shakey today, and not too pretty, but I made all of em, just barely though.
207lbs PC and SJ is a PR of sorts
4 Stage Snatch HighPull
- Snatch Dead from floor to knee height, return bar to floor
- Snatch Dead Pull from floor shug onto toes, return bar to knee height
- High pull from knee height to full extension, return bar to floor
- High pull from floor to full extension
Warmups - 119lbs
rest - 2mins HookGrip on all sets
155lbs, 175lbs x4 sets
Powersnatch 89lbs x5 - tried to keep feet on floor, hmm no power…
Bits and Pieces
Clean rack deadlift shrug onto toes - from knee level
Warmup - 45x5, 225lbs x3
Tempo 10X0 rest - 2mins
315lbsx3, 335lbs 2x3 - all with Hookgrip
335lbs was tough, but not too bad. Grip held ok.
SnatchGrip Behind the Neck PushPress
Warmup - 45x5, 95x5
Tempo 20X0 rest 1min
115lbs 3x5
Lowered under control till halfway down and the dropped on traps, bending legs to absorb shock - reset after each rep.
Low Pulley L-Flyes on Free Motion machine
No rest - alternating sides
10lbs 2x10
Reverse Back Extensions
Tempo 1010 BW x12
You should do a strength phase.
I just did
CNS was just beat up yesterday or something, I know last week everything was nicely snappy. Not so this week, even with the same weights as last week, weighed like 40lbs more or something.
Need more sleep!!!