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Old 03-25-2007, 04:53 PM   #41
John Alston
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Strong work. Must be all the meat you eating.
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Old 03-26-2007, 06:47 PM   #42
Yuen Sohn
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Default 26-Mar-2007: LBH

A bit tight from totalling on Saturday, so I kept it light as planned:

Power Snatch Triples (from floor) - Rep 1, close grip;Rep 2, wider grip; Rep 3, regular grip...
(40x3)x4
(45x3)x3
(50x3)x3

Power Snatch Singles:
(50x1) x 4

Power Clean:
(50x3)x3
(60x2)x3
-Reduced weight since I was having problems with racking:
40x a lot of reps

High Hang Cleans:
(50x3)x4
(60x2)x4

Quote:
Strong work. Must be all the meat you eating.
Yeah, I thought that 1.5 pounds of ground beef (and a crapload of veggies) bought on Saturday would last me a few days, but I polished it all off in less than 14 hours. I've been doing some championship eating the last 3 weeks.
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Old 03-28-2007, 07:05 PM   #43
Yuen Sohn
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Default 28-Mar-2007: Let off some steam, Bennett.

Should have kept it light and focused on speed, but had to let off a bit of steam tonight.

Squat Snatch:
(40kg x3) x a lot
(50x2)x3
(55x2)x2
60x1
60xMiss
60x1
65x1
70x1
76x1

High Hang Cleans with Jerk:
(50x3)x5

Finished off with light front squats and pullups.

Comments:
I know it probably wasn't in my best interest to go that high, but whatever.

More importantly, my absolute biggest problem for the past 6 months was getting pinned at the bottom in the snatch. When at the bottom, I just COULD NOT get my body into position so that the weight would be on my heels. I used to think that the solution was to get my back squat to 120+ kilos, but what probably worked the best were the light GTG drop snatches...with a focus on aggressively getting my butt back (weight on heels) before rising and keeping the body tight. That said, I still need to increase my back squat to 120+.

Also, historically, any 'angry lifting' I've done translated to crappy lifting. Tonight, I was able to keep the crap to a minimum, relatively speaking
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Old 03-29-2007, 01:40 PM   #44
John Alston
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You are the machine.
I have to watch out as you are catching up to me and my fat ass. Time for the secret extra gear. Time for super cabbage slavic strength diet time.
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Old 03-29-2007, 04:16 PM   #45
Yuen Sohn
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John + Cabbage = Bad News

I will make sure to lift on the platform in front of you from now on.

Edited to Add:
Judging from your speed improvement with the dead hang snatch work from this past week, I wouldn't be surprised if you start blowing me away again.
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Old 03-30-2007, 05:13 PM   #46
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Default 30-Mar-2007: Squats

Back Squats:
(185x5)x5

errr, I mean (84x5)x5

On the street this evening, I overheard some guy ask his friend how many pounds equal a kilogram, and I had to use every bit of restraint to stop myself from screaming "2.2!!!!!! 2.2!!!!!!"
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Old 04-02-2007, 06:33 PM   #47
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Default Count Crappula

I don't really remember much from this workout. My plan going in was to work up to 90pct snatch and clean and jerk.

Snatch:
Started with 40kg
Worked up to a single with 70kg...felt ok, but not solid.
Should have stopped there but took another shot at 70. Multiple misses followed. OK elevation, but bad bar trajectory. Also, upper body felt like jello and I just couldn't lock anything overhead.

Tried doing clean and jerks but flopped with 60...just couldn't rack it.

Finished with remedial snatch pulls from below the knee...keep bar close to body.

I will forget today ever happened and start fresh on Wednesday...
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Old 04-04-2007, 06:54 PM   #48
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Default 04-Apr-2007: LBH

Focus on speed today.

Close Grip Power Snatches:
(40x3)x3
(45x3)x3

Regular Power Snatches:
(45x3)x a lot
(50x1 + 1 OHS)x5
(55x1 + 1 OHS)x4
-missed 2 of 4 at 55...not enough elevation on bar.


High Hang Cleans:
Worked up to 60kg
-was REALLY slow today

Power Clean with Split Jerk:
Up to 60 kg

Clean Pulls:
worked up to triples with 90...not enough shrug so dropped back down to 70.

Dynamic Shrugs:
(60kgx15) x 3 ...shoulders to the ears, no arm bend.

Comments: Feeling a bit slow. Been eating crap the past few days. Eating better now.
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Old 04-09-2007, 10:35 AM   #49
Elliot Royce
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Yoon:
What's a high hang clean? Is that where you just dip very, very slightly as opposed to a regular hang clean where you dip a bit more?

Elliot
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Old 04-09-2007, 11:36 AM   #50
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Hi Elliot,
I'm not sure if my terminology is 100% correct, but I think you've got the idea. The intent is to minimize the hip extension/shrug and instead, focus on racing against gravity and catching the barbell as fast as possible. I find this helps my speed in getting into the catch position.

Of course, I REALLY should be mixing in cleans from FULL extension -- starting position has the arms straight, shoulders shrugged, and weight on the balls of your feet...but I'm too chicken for that these days, even with an empty bar

Maybe I will try some from full ext. tonight, as I'm planning a light and fast workout.
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