Topic: An Old Man's quest for good technique

[Jack]

October 13 2009 Workout.

Warmup.

5 Supersets, The exercises are done as explosively as possible in the concentric phase:
Pullup x6, dip x8,  good morning x8, squat leap up x6.

Snatch: barx2, x3, 30x2, x3, 40x2, x3, 50x2x2, 60x2x2.

Clean & Jerk: 60x2x2, 65x2x2, 70x2x2, 75x2x2 –last lift pull only.

Happy Training!

Sjaak
 

[Jack]

October 15 2009 Workout.
Warmup.
5 Supersets: pullup x6, dip x9, good morning x8, squat leap up x7,
Hanging Leg Raise: x12,
Clean Grip Snatch: still some trouble to lock out the right arm:
Barx2x2, 30x2x2, 40x2x2, 45x 5sets x2,

Snatch Grip Clean & Jerk: 45x2, 50x2, 55x2, 60x2x2, 65x2,

Back Squat: I’m working it In again, to alternate with the Front Squat. Not too pretty yet.
65x2, 75x2, 85x2, 95x2x2,

Reverse Pushup Into Bridge: 2x25 sec hold, Down Faced Dog: 60 sec hold.

Good Training To You!

Sjaak

[Jack]

October 16 2009 Workout.

Warmup.

3 Supersets: pullup x7, pushup x12, squat jump up x7,

Hang Snatch: barx5, 30x5, 40x 3sets x2, 50x 3sets x2, 55x2x2,

Clean & Jerk: 55x2, 60x2, 65x2x2, 70x2, 75x2x2, 80 –pull only,

Snatch Deadlift: 80x2, 100x2, 120x 2sets x1.

Happy Training To You!

Sjaak

[Matt Erdman]

Strong with 120! 

[Jack]

Thanks for the encouragment Matt!

October 17 2009 Workout.

Warmup.

5 Supersets: pullup x5, dip x8, good morning x8, squat leap up  x7.

Hanging Leg Raise: x12.

Snatch: barx5, 30x5, 40x 3sets x2, 50x 3sets x2, 60x 3sets x2, 65x2.

Hang clean: 65x2x2, 70x 3sets x2, last lift pull only.

Dumbbells 26kg: clean & 3x press x1, clean & 2x press x2.

Front Squat: 70x2, 80x2x2, 90x2x2,

Down Faced Dog: 60 sec. hold, Wide Grip Hang: 50 sec hold.

Very Happy Training To You!

Sjaak

[Jack]

October 19 2009 Workout.

A  hectic couple of days,  sleeping suffers. But the workout went fine. I cruised in the snatch, but they were a bit uninspired.  I practiced my back squat, wich I alternate with the front squat and deadlift. Form is getting better, today’s  b. squat showed some early butt rise, lateral knee movement, and  the elbows pointed a bit rearward. The change from the slow bodyweight squats to the squat high jumps, or leap ups, feels good to the knees. I cannot explain it.  I did jerks from the rack, and the 80’s
were slight pressouts.

Warmup.

5 Supersets:  pullup x6, dip x8, good morning x8, squat leap up x8.

Hang Leg Raise: x12.

Snatch: barx5, 30x5, 40x 3sets x2, 50x 3sets x2, 55x 6sets x2.

Snatch High Pull: 55x 2sets x3, 60x 2sets x3, 65x 2sets x3.

Power Clean: 65x2x2, 70x2x2, 75x2.

Rack Jerk: 60x3, 65x2x2, 70x2x2, 75x2x2, 80x 2sets x1.

Back Squat: 80x2, 90x2x2.

Reverse Pushup Into Bridge: 2x 25 sec hold,  Down Faced Dog: 60 sec  hold.

Very Good Training To You!

Sjaak

[Jack]

October 20 2009 Workout.

Warmup.

3 supersets: pullup x7, pushup x13, Squat jump x8.

Clean Grip Snatch: barx2x2, 30x2x2, 40x 3sets x2, 45x 5sets x2.

Snatch Grip Clean & Jerk: 45x2, 50x2, 60x 3sets x2, 65 –pull only.

Clean Deadlift: 80x2, 100x2, 120x2, 140x 2sets x1.

Seated Dumbbell Press, 25kg dumbbells: 2x2.

Have A Very Good Week!

Sjaak

[Jack]

October 21 2009 Workout.

Warmup.

5 Supersets: pullup x6, dip x8, good morning x8, squat leap up x8.

Hanging Leg Raises: x12.

Hang Snatch: barx5, 30x5, 40x 2sets x3, 50x 3sets x2, 55x 3sets x2,

Clean & Jerk: 55x 3sets x2, 65x 3sets x2, 75x 4sets x2, last lift pull only.

Clean Pull: 75x 4sets x2.

Front Squat: 75x2, 85x2x2, 95x 2sets x1.

Reverse Pushup Into Bridge: 35 sec. hold, Down Faced Dog: 60 sec. hold.

Happy Training To You!

Sjaak