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Old 04-07-2012, 04:26 AM   #10
Ryan Hutchings
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Join Date: Mar 2012
Posts: 20
Default Session 6: Baseline

Session B

Technique training/Warm-up
Some bodyweight front squats, limb rotations, snatches and C&Js with a
bar only. Box jumps. Jump-Rope.

Snatch 1
95 x 1
95 x 1
115 x 1
115 x 1
95 x 1
95 x 1
95 x 1*
95 x 1*
95 x 2*
95 x 1*

*Great form! (felt that way at least!)

Clean and Jerk (Split) 2
95 x 1
115 x 1
115 x 1*
115 x 1*
135 x 1
135 x 1
135 x 1
135 x 1*
135 x 1*

Behind-the-Neck Snatch Grip Jerks 3
50 x 3
50 x 3
50 x 3

Drop Snatches 4
50 x 3
50 x 3
50 x 3

Conditioning/Cool-down 5
Jump-Rope, Sit-ups, and some spinal decompression stuff.


1) Snatch: My form was on at 95, but not at 115, so if I get that through my head I'll use 95 for a few sets next time, then try 100 and not jump to 115. There's something in that gap that I need to build in my muscles, technique, or both that has to be developed before I can jump to 115.

2) Clean and Jerk (Split): I'm pretty content with my performance on these as well. After nailing 115 a couple times I moved up to 135, then after a few sub par pulls I started honing in on my form with that.

3) BTN Snatch Grip Jerks: I increased the weight by 5 lbs from last time, and everything went just fine.

4) Drop Snatches: Also increased these by 5 lbs and everything went well.

5) Conditioning/Cool-down: Had some extra energy from not squatting, so I did a little (minimal) conditioning stuff.

I think I've established baseline for the classic lifts, as far as technique is concerned: 95 Snatch and 135 C&J. (I could probably heave more weight up sloppily, but I consider my max to be the most I can lift using proper form) I'll start to increase the weight by 5 lbs after hitting several in a row during a session with great form like I did today.
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