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Old 11-08-2010, 09:16 PM   #18
Fernando Mendoza
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Join Date: Aug 2010
Posts: 50
Exclamation 2010-11-08 Week 2 Day 1

The training
Came in a bit tired. Warmed up but left shoulder still bugged me a bit. No major or annoying shoulder pain occurred until the snatch PP came into play. I realized however that I was gripping too tightly and not allowing the bounce to carry through the bar upwards. The other problem (that I fixed on my last set, and executed perfectly) was that my core was not tight at all. Fixing both issues allowed me to snatch push press with no shoulder wincing at all.

I noticed the form on the snatch DL improved to the point where the exercise was easy and I actually did snatch pulls at 95kg. The key was core tightness with an emphasis on the lats, in addition to the existing emphasis I place on having the chest up and having the arms internally rotated. Lats engagement made it seem "lighter".


Clean and Jerk (70%)
40kgx3r
50kgx2r
60kgx2r
70kgx1r
77kgx3sx1r

Front Squat (83%)
60kgx5r
70kgx3r
80kgx3r
90kgx2r
97kgx5sx3r

Snatch Deadlift (118%)
60kgx3r
80kgx2r
95kgx2sx2r

Snatch Push Press (80%)
20kgx5r
40kgx4r
50kgx3r
58kgx5sx3r (+1 extra set where I missed on the first push press)

Pull-ups
6,5,5 (hip kips on last reps for all sets)
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