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Old 06-29-2009, 07:12 PM   #3
John Filippini
Join Date: Sep 2008
Posts: 166

ECG Weightlifting Camp: Day 2

Snatch (2sec pause at knee on first rep): 3x40, 3x45, 3x55, 2x60, 2x65, 1x65(f2), 2x65
Clean+Jerk (2sec pause at knee on first rep): 3x50, 3x55, 2x65, 2x75, 3x2x85
Clean RDL: 5x100, 5x4x115

Hang Power Snatch: 3x30, 3x35, 3x40, 2x45, 2x50, 2x53, 2x56, 2x58, 2x60
3-Position Snatch Pull (Fl, BKn, HB): 2x53, 2x60, 2x67
Push Press: 5x40, 5x47, 5x4x55
Reverse Hyper: 3x10


1 - More work and more advancement in getting myself settled in the new and improved starting position with both pulls.

2 - More work on getting my jerks to not tight-rope. Continuing to focus on stepping forward and out to the side. Also got it pointed out that I don't bring my feet back in coming out of the clean, which may contribute. By trying to drive with my feet wide, they reflexively swing back to the center in the split. Good results with this method as well.

3 - Got the recommendation to do my RDLs closer to an SLDL in order to get better recruitment of the hamstrings, though otherwise positioning is perfect.

4 - Got drilled pretty hard on really extending at the top of the pulls, got complements from other observers on the power output that resulted.

5 - Push presses were mad easy today, which is a relief.
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