Topic: Bigger weights in Texas

[Matt Erdman]

Mon 4-20-09

Snatch

95x3
115x2
135x2
155x2
165x1
175x1
185x1x2

Natural glute/ham raises (assisted) alternate with rows, 60 sec between each

BWx5x10, and 145x6x10

The glute/ham riases are similar to this, except without the push up.

Makeshift Glute Ham Raises

[Jack]

Matt, thanks for the video. That's an intense exercise; they surely must give an excellent hamstring burn, especially combined with the rowing. Free standing bent row?

Sjaak

[Matt Erdman]

I use a bench to do rows on, so they are chest supported. I figure the lower back doesn't need any extra work.

[Matt Erdman]

Wed 4-22-09

C&J

95
145
175
195
205
215
225
235

Squats alternate with BNP 60 sec between each

165x6x6, 75x6x6
Squats only 2 min rest
165x6x4

First time doing squat cleans and jerks in over 4 months. Went well, there was no knee pain, and the only difficulty was the clean recovery, for obvious reasons.

Only got 6 sets of presses. My shoulders were burning so bad that I almost couldn't squat, so I stopped them.

[Matt Erdman]

Snatch

95x3
115x2
135x1
155x1
165x1
175x1
185x1
195x0 slightly in front
195x1
195x0 slightly in front
195x1

Natural glute/ham raises (assisted) alternate with rows, 60 sec between each

BWx5x10, and 165x6x10

The snatch misses were just because I was afraid to get the bar overhead. The hamstring exercise was the same as last time, but done more strictly.

[Duimstra]

hey mat could you give me tips on how to increse my clean and jerk.  i can clean 225 easy, just down than up with out trouble.  but my jerk isn't that easy, 225 i can barely get it off my chest and if i do get it off my chest i can't fully lock out or get down far enough (i use squat jerk).  help please.

[Matt Erdman]

hey mat could you give me tips on how to increse my clean and jerk.  i can clean 225 easy, just down than up with out trouble.  but my jerk isn't that easy, 225 i can barely get it off my chest and if i do get it off my chest i can't fully lock out or get down far enough (i use squat jerk).  help please.

You may just need to bring up your quad strength. Usually a lifter will need to front squat a weight for a triple in order to jerk it.

Other than that there are many technical issues that would be basically impossible to figure out without a video.

[Duimstra]

i can do 225 for 4, but i think when i come up i get scared and think that im going to drop it (the squat jerk part).  i'll have to up load a video for you.