Topic: An Old Man's quest for good technique

[Jack]

Hey, thanks Matt!

October 28 2009 Workout.

I felt like trying a 65 snatch again today, they come around every fourth day or so.  This was in defiance of what I have learned about not doing training maxes in two workouts in a row; yesterday I tried 80 kg Clean & Jerks. The deadlifts felt heavy, and I left the projected top sets on the shelf. I added another set to the 3 supersets to  this workout’s bodyweight exercise variant. I do two expanded bodyweight workouts and then one limited one. Today was the limited one. I did not push the Hang Clean and Jerk and did the Seated Dumbbell Press. I did Shoulder Circles at the end of the top Clean Pull sets.

Warmup.

Supersets: pullup 4x7, pushup 4x14, squat leap up 4x8.

Snatch: barx5, 30x5, 40x 3sets x2, 50x 3sets x2, 60x 5sets x2, 65x1.

Hang clean and Jerk: 65x 4sets x2.

Clean Pull: 65x 2sets x3, 70x2x2, 75 plus shoulder circlesx2x2.

Clean Deadlift: 90x2, 110x2, 130x2.

Down Faced Dog: 40 second hold, Reverse Pushup Into Bridge: 30 second hold.

Happy Training!

[Jack]

October 29 2009 Workout.

No pushing this workout. I stopped when I started to feel the strain.

Warmup.

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

Hanging Leg Raises: x13.

Snatch: barx6, 30x5, 40x 3sets x2, 50x 3sets x2, 55x 5sets x2.

Clean & Jerk: 55x2x2, 65x 3sets x2, 70x2x2, 1x1.

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

Good Training To You!

Sjaak

[Jack]

October 31 2009 workout.

Warmup.

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

Hanging Leg Raises: x13.

Clean Grip Snatch: barx5, 30x5, 40x 5sets x2, 45x 4sets x2.

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

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

Rack Jerk: 60x2x2, 65x2x2, 70x2x2, 75x2.

Back Squat: 75x2, 85x2, 95x2, 105x1.

Dumbbells, 26kg: Flat Bench Press: 2x6.

Reverse Pushup Into Bridge: 30 second hold, Down Faced Dog: 40 second hold.

Sjaak

[Jack]

November 1  2009 Workout.

Warmup.

Supersets: pullup 4x7, pushup 4x15, squat jump 4x9.

Hang Snatch: barx5, 30x5, 40x 2sets x3, 50x 3sets x2, 60 –pull only.

Clean & Jerk: 60x 3sets x2, 70x2x2, 75x2x2, 80x2 – last clean miss.

Snatch high Pull: 60x2x2, 65x2x2, 70x2x2, 75x2x2, 80x2x2.

Supported One Arm Row, 26kg dumbbell: 2x8.

Good Training to You!

Sjaak

[Jack]

November 2 2009 Workout.

Warmup.

Supersets: pullup 5x6, dip 5x9, good morning 5x8, squat jump 5x9.

Hanging Leg Raises: x13.

Snatch: barx5, 30x5, 40x 3sets x2, 50x 3sets x2, 60x 3sets x2, 65x1 –miss.

Hang Clean & Jerk: 65x 3sets x2, 70x2.

Front Squat: 70x2, 80x2, 90x2, 100x1.

Dumbbells  26kg, seated press: 1x3, 2x2.

Reverse Pushup Into Bridge: 35 second hold, Down Faced Dog: 50 second hold, Wide Grip Hang: 40 second hold.

Happy Training To You!

Sjaak

[Jack]

November 4 2009 Workout.
Snatch and Clean and Jerk-cruising day today, at 55 for the snatch, 6 sets. Trying to establish a “standard” snatch. The same goal in the Clean and Jerk. The pull in the Snatch gravitates lately to a stance where my toes and knees point slighty more outwards.  I inserted the Good Morning with a comfortable load between the Clean and Jerk and the Back Squat. Practicing my Back Squat, today focusing on straight wrists and arm and elbow placement.  Two Dumbbell Bench Press sets finished the workout.

Warmup.

Supersets: pullup 5x6, dip 5x9, good morning 5x9, squat jump 5x9.

Hanging Leg Raises: x13.

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

Clean and Jerk: 55x 3sets x2, 65x 3sets x2, 75x 3sets x2.

Good Morning: 60x3x3.

Back Squat: 60x2, 70x2, 80x2, 90x2, 100x1.

Dumbbell Flat Bench Press, 26kg dumbbells: 2x6.

Good Training To You!

Sjaak

[Jack]

November 5 2009 workout.
I felt dead on my feet when I came home from work, but the workout went well.
The Clean Grip Snatches remain a struggle. I did a series of Clean Pulls, starting with 65, and ending with 90 in diminishing heights of pull. I then proceeded with Clean Deadlifts for a few sets. I did the Shoulder Circling after the 100 and 110 kg Deadlifts, having almost forgotten them again. They still have to be ingrained in my system. I then did 2 sets of Seated Dumbbell Presses, and ended with
Yoga exercises.

Warmup.

Supersets: pullup 4x7, pushup 4x15, squat jump 4x9.

Clean Grip Snatch: barx5, 30x5, 40x 3sets x2, 45x 5sets x2.

Snatch Grip Clean and Jerk: 45x2, 50x2, 55x2, 60x2, 65x2, x1.

Clean Pull: 65x3, 70x3, 75x2x2, 80x2x2, 85x2x2, 90x2x2,

Clean Deadlift: 100x2 with shoulder circling, 110x2 with shoulder circling, 130x2, 150x 2sets x1.

Seated Dumbbell Press, 26kg dumbbells: 2x3.

Reverse Pushup Into Bridge: 40 second hold, Down Faced Dog: 50 second hold, Wide Grip Hang: 30 second hold.

Happy Training To you!

Sjaak

[Matt Erdman]

Nice deadlift. You're chasing me down!