Yeah, one arm holding the working wrist. You work down as you grow stronger until you get down to bicep for reps and you can normally eek out a single on that variation one arm at that point.
I think I have heard of the band variation too, doing basically the same thing
7/19/18
Rest and stretching, back needed the day off.
7/20/18
No hands, feet, or hip snatches
95x3
95x3
115x3
135x3
140x3
145x3
150x3
155x3
No hands no feet cleans
155x2 jesus my rack is tight
155x3
185x3 for 3 sets
Push jerk in split
135x3 for 5 sets
GHRs
Bwx5
Bwx3
Bwx1
Chest supported rows
1pl8x10
2pl8x10
3pl8x10
4pl8x7, 3pl8x6, 2pl8x6, 1pl8x8
Wrist stuff
Standing ab wheels
Extra stretching and rolling
This I gotta see
lmao what
It means no hook grip (hands), no jump (feet), and no hip contact. It forces you to not muscle the weight, have a quicker more forceful pull under, and smoother lift (other wise you miss).
7/21/18
Took the day off for, you guessed it, my back (and wrist which has healed itself).
7/22/18
Snatch complex:
SnaPull+snatch+push press+ohs+balance+ohs
95x1
95x1
115x1
135x1
145x1
155x1
165x1 for 3 sets, was catching on my toes so I was working on that (feels like it’s mobility, still not 100% mobile from getting injured)
Clean and jerk complex: decided to pass, back wasn’t feeling it
Press complex:
Press+push press
185x1+3 for 3 sets
GHRs
Bwx12
Bwx6
Bwx2
Band walks
Overhead duck walks with the bar
Going to do abs and upper back tonight. Definitely feels like I’ve lost strength from my posterior chain. I want to end the hypertrophy block with 3 sets of 20 ghr and 100 reps of back extensions (broken up obviously) with 100, and 5 plates on chest supported rows for a set of 10. This should add some nice stability and injury prevention for the lifts.
I actually feel good right now, I am excited for tomorrow.
7/23/18
Jerk recoveries
275x1
295x1
315x1 for 3 sets
335x1
355x0 not quite
275x3
Snatch block pull from above knees
325x3
Squats
275x5
285x5
295x5
305x5
315x5
325x5
335x5
345x5
Cable flies
Doesn’t matterxa bunch for 3 sets
Single leg back extensions
Bwx5 for 3 sets
Standing ab wheel
3 sets
Feeling good. Body comp is improving, and my strength and stability is coming back.
First workout that I have been satisfied with since my injury in May. Just gotta keep polishing off that dust and rust that has built up.
7/24/18
Planned dsy off
7/25/18
Snatch pull+floating deadlift+floating snatch
95x1+2+1 for 2 sets
115x1+2+1
135x1+2+1
155x1+2+1
175x1+2+1 for 4 sets
Slow pull clean
205x2
205x0 overthought things
205x2
Jerk dip+jerk
235x3+1 for 4 sets
Chest supported rows
4pl8x9 (2 rep PR)
3pl8x6 for 2 sets
GHRs
Bwx20
bwx3 just dead
Bwx1
Suitcase carries
Worked up to 185
Extra stretching and rolling just like at the end of all of ny sessions now.
7/26/18
Just going to walk my dog around a lot and do those pull ups I’ve been putting off from last week. -Over did it yesterday.
7/28/18
No feet no hand no hip snatches
95x5
95x5
115x3
135x2
145x3 for 3 sets
155x3 for 2 sets
No hands no feet cleans
185x3 for 3 sets
185x2 way forward on last rep, obvioualy missed
185x3
Push jerk in split
140x3 for 5 sets
Weighted dips
110x7
110x3
110x5
Actually had issues because the weight was swinging
Lateral raise partials and db curls
40x20,6 for 3 sets
Didn’t have time for all of the stretching I wanted, been having a stomach bug so… lots of wasted time you could say.
7/30/18
Jerk recovery
135x3
225x3
275x1
295x1
315x1
335x1
355x1 20 pound PR
Pause squat+squat each supersetted with a box jump
315x1+1
325x1+1
335x1+1
345x1+1
355x1+1
365x1+1
375x1+1
385x1+1
395x1+1
405x1+1
Snatch deadlift with 1 second pause at knee
315x3
295x3 for 2 sets
Extra stretching.
I am coming back pretty well.
Knee feels pretty fucking tore up. Nothing serious just lots of inflammation. Doing some upper body and core work tonight.
I had to look this up, but:
How did that feel!!! Holding that kind of weight overhead…wow.
Mostly screaming at my body to not fall over and for my elbows not to unlock. It’s heavy enough that it’s just crushing.
8/1/18
Blovk snatches
Regret. Apparently catching weights aggravate my back, so stuff like dropping cleans and snatches and jerk blocks are ideal instead of rep cycling
Push press+pause jerk+jerk
Worked up to 225
Figured out how to use arms properly in push presses and jerks.
Muscle snatch from squat+standing+ hip
95x3+3+3
95x1+3+3
95x0
Snatch grip 45 degree hyper deads
Worked up to 205x2
185x5
185x1
I like these, I can overload my hamstrings really well on these. Going to hit these hard. I want to hit 205x10 on them this month.
Single hand rock pull ups
Bwx3 for 2 sets per side
Bwx2 per side
Band walks 3 sets with thickest band in gym
Extra stretching.
Writing this off as just a bad session, though I learned valuable stuff. Blocks bad for awhile, how to use arms in jerks/push presses, and my new favorite low back exercise
Snatch pull+floating deadlift+floating snatch
95x1+2+1
125x1+2+1
145x1+2+2
165x1+2+1
185x1+2+1
Recovery was off today, knee probably.
Jerk dip+jerk
245x3+1 for 4 sets
Split squats
155x10 per side for 2 sets
Chest supported rows
5pl8x3 yeah, expectations were too high (not going to stop me from pushing like hell though)
4pl8x8
4pl8x3
3pl8x10
Standing ab wheel
3 sets
Fucked around with the heavy boxing bag. Might use this as conditioning work next off season, feels a lot like jerks in its demands
I just realized: my knee might not be ready for box jumps and that’s why it swelled up like a watermelon after my heavy strength day. As much as I love jumps (and need to do more jumps since I am a slow weightlifter), I am keeping them out for this cycle. I’ll find out next heavy day (with the same exact weights/sets except with an extra squat so it’ll be as much stress if not more) to see if it was the jumps. I’ll also do volume on the recoveries instead of weight too to see if that’s it either.
8/4/18
squats (either the bar or rack or carpet at home makes these suck not sure which, but 315 felt significantly heavier than 405 on my back)
315X10
315X7
315X5 for 3 sets
one arm fat grip pull ups
bwX4 per side
bwX3 per side
bwX3 per side
bwX2 per side
single leg back extensions
25X5 per side for 3 sets
one arm push ups
bwX3 per side
bwX2 per side for 2 sets
reverse curls
95 for 3 sets
front lever practice 4 sets
8/5/18
snatch high pulls
225X2 for 6 sets focused on keeping the bar in during the third pull
strict snatch press
185X3 was close to 4 reps, pretty sure this was my old max
pistol squats
25X8 per side for 2 sets
25X4 per side
one arm inverse rows
bwX8 per side for 3 sets
planche practice 4 sets
Been busy this weekend so I’ve only been able to train at home.
8/6/18
No feet no hand no hip snatches
155x3 for 5 sets
No hand no feet cleans
185x3
195x3
205x0 clarked
Jerk in split
155x3 for 5 sets
Chest supported rows
5pl8x5
GHRs
Bwx20 unbroken this time
Bwx8
Bwx1
One arm overhead squat
25x3 per side
25x5 per side
25x7 per side
Extra stretching and rolling.
I love to read the no hand no feet no hips makes me smile every time man.