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Old 10-07-2013, 10:07 AM   #26
Hunter Laing
Join Date: Aug 2013
Posts: 108

Fri 10-4-13

am - OLY

squat mob
stick stuff
AM bar

A1. snatch technical 1RM
75 x 3 x 1
85 x 1
95 x 1
105 x 1
115 x 1
125 x 1
130 x miss

There was a severe lack of aggression on all these reps today, but that was because I was focusing on form above everything else. My main cues were: "slow to knees", "sweep with lats", "elbows high and outside", and "herehere" from the chinese slap drill. Pretty much everything up to 130 just flew up, but 130 was a miss because I didn't get under fast enough.

B1. clean technical 1RM
95 x 2 x 1
115 x 1
135 x 1
145 x 1
155 x 1
165 x 1
175 x 1
185 x 1
190 x 1 PR

Today was a good day for cleans. I was extremely calm going into them, like I was during all my snatches, but as the weight got heavier I had to get more aggressive. I think this aggressiveness was successful on cleans because I am more confident that I can get under the bar without missing.

I think the key to being aggressive on the oly lifts, and this is based pretty much only on evidence from today so far, is to keep the mind clear and focused on the technique until the moment you pull the bar from the floor. At that moment, you need to think about aggression and nothing else. I'll continue to explore with this mindset during the next weeks and see if it pays of in some new PRs.

b x 5
95 x 5
145 x 2 x 5
170 x 3 x 5

Felt good. Focused on not moving my knees to far in and on keeping my weight on the center of my foot more towards the heel. Knees felt good after these.

D1. Front Squat
b x 5
120 x 4 x 5

Also felt good. These were all nice and fast.

E1. super squat hip sequence

Had to skip some prefab/cooldown stuff again today, because I got rushed out of town again for a friends birthday. These past two weekends have really cut into my recovery, so next weekend I will make it a point to get some good sleep and eat my usual amount of quality food.
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