Topic: An Old Man's quest for good technique

[Jack]

I want to fortify the others that post their log here. I'm posting my workouts in another spot normally, but i'll make an effort to duplicate them here. I train at home up the attic, i'm into my second year of home training.
weights in kg.

October 10 & 11 Workout:

October 10:

Warmup: Arm circles, twists, jumps, various stretches.

3 supersets: pullup x9, handstand p’up x5, dip x13, dynamic goodmorning x12, hanging leg raise x8, 1 leg squat x9,

Snatch: barx4, 30x4, 40x2setsx2, 50x3x2, 55x2x2, 57.5x2,

Clean & 2x Jerk: 60x2, 6x2, 70x1,

Reverse P’up Into Bridge: 30 sec hold, DFD: 50 sec hold, Ab crunch & Isometric ab tensioning.






October 11 Workout

I dawned on me today that I’d forgotten the bent over row completely at yesterday’s workout.
Funny how the mind works sometimes.
 

Warmup: as usual,
3 supersets: pullup x9, handstand p’up x4, dip x13, dynamic goodmorning x12, hanging leg raise x8, 1 leg squat x8,

Hang Snatch: barx4, 30x4, 40x4, 50x3setsx2, 52.5x3x2,


Clean & Jerk: 55x3, 65x3, 70x3, 75x2setsx3,


Front Squat: 75x3, 85x3, 95x4setsx2.

See You Here, Happy Training!

Sjaak

[Jack]

October 12 Workout;

 I had no time for more than the warmup and two bodyweight supersets today.

Warmup: as usual,

2 supersets: pullup x9, handstand p’up x5, dip x12, dynamic goodmorning x12, hanging leg raise x8, 1 leg squat x9.



October 13 Workout:

Warmup: as usual,

3 supersets: pullup x9, dip x13, dynamic goodmorning x12, hanging leg raise x8, 1 leg squat x8,

Snatch: barx4, 30x3, 40x2setsx2, 50x2x2, 55x7setsx2,


Hang Clean: 55x3, 65x2x2, 70x3setsx2, 75x2,

Snatch Pull: 60x2setsx3, 65x2x3, 70x3,

Clean Deadlift: 100x3, 120x2, 140x2,

Press from Rack: 40x4, 45x3, 50x3, Push Press: 52.5x3, 55x2,

DFD: 50 sec.


Happy Training To You!

Sjaak

[Chris Ⓐ LeRoux]

Sjaak,

I fixed the links for you. However, there is a limit to how many videos can be embedded on a page. I increased it slightly (14 per page) to make all of these work but we really can't go higher or it will crash people's browsers if they are on slower computers and/or those with slower internet connections. I also reduced how many posts display on each page (10) so that the limit would be harder to hit on a single page. Any more embeds on the page will only show as links, so spread them out more. 

[Jack]

Thanks Chris, I'll keep it in mind.

Sjaak smorenburg

[Jack]

October 14 Workout,

3 supersets: pullup x9, dip x13, dynamic goodmorning x12, hanging leg raise x8, 1 leg squat x6,

Handstand pushup: x4, x3,

Clean Grip snatch: barx4, 30x4, 40x2x2, 45x2x2, 45 was too heavy, alas.


Snatch Grip Clean & Press & Squat: descending presses; from 4 down to to 1: 40x1, 45x1, 47.5 x2 .




Sjaak

[Jack]

October 15 2008 Workout

Warmup.

3 Supersets: pullup x9, dip x13, dynamic goodmorning: x12, hanging leg raise: x8, 1 leg squat: x6,

Hang Snatch: barx4, 30x4, 40x4, 50x2x2, 52.5x2x2,

Clean & Jerk: 55x3, 65x3, 70x3, 75x2setsx3, 75x2,

Front Squat: 75x3, 85x3, 95x4setsx2,

Reverse Pushup Into Bridge: 25 sec. hold, DFD: 40 sec.

Happy Training!

Sjaak

[Jack]

October 16 workout;

Warmup.

3 supersets: pullup x9, dip x13, dynamic goodmorning x12, hanging leg raise x8, 1 leg squat x8,

Snatch: barx4, 30x4, 40x4, 50x2x2, 55x2,

Clean & 2x Jerk: 55x2, 60x2, 65x2, 70x2,

Bent over row: 50x5, 55x5, 60x4, 65x4.

Very Good Training To You!
Sjaak

[Dustin Oranchuk]

i have watched all your videos, and the #1 thing you should work on is keeping your body verticle when catching the snatch and clean.  you really hang forward when you squat, i think this is because you dont move your feet out at all in the catch. 

This should help keep more upright.