Topic: An Old Man's quest for good technique

[Jack]

Thanks Matt

November 6 2009 Workout.

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

Hanging Leg Raises: x13.

Hang Snatch: barx5, 30x5, 40x 2sets x3, 50x 3sets x2, 55x 3sets x2, 60 –pull only.

Hang Snatch Pull: 60x3.

Clean & Jerk:  60x 3sets x2, 70x 3sets x2, 75x 3sets x2, Clean: 80 –pull only.

Front Squat: 80x2, 90x 6sets x1.

Supported One Arm Dumbbell  Row, 26kg: 2 sets x8.

Sjaak

[Jack]

November 8 2009 workout.

I’m getting the Back Squat form slowly where I want it to be, but not there yet. I feel I have to relearn the movement, a new way of pushing against the bar. The wrist and arm position are better now. I felt a bit detached from the rack jerks today. The bridging feels better and easier continuously.

Warmup.

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

Hanging Leg Raises: x13.

Snatch: barx5, 30x5, 40x 3sets x2, 50x3sets x2, 60x 3sets x2, 65x2, -last miss.

Snatch Pull: 65x 3sets x2.

Hang Clean and Jerk: 65x 4sets x2, Hang Clean: 70x2x2.

Rack Jerk: 60x2x2, 65x 3sets x2, 70x 3sets x2.

Back Squat: 70x2, 80x2, 90x2, 100x2, 110x1.

Flat Dumbbell Bench Press, 2x26kg dumbbells: 3sets x6

Reverse Pushup Into Bridge: 45 second hold, Down Faced Dog: 60 second hold, Wide Grip Hang: 40 second hold.

Sjaak

[Jack]

November 9 2009 Workout.

The Snatch and Clean and Jerk felt almost serene today, the Jerk  was lazy. I increased the cruising load in the snatch to 57.5 from 55. I stopped at four sets to avoid missing, and try to build up to five or six easy sets again. Like I have done recently after the snatch, I did some sets of pulls after the Clean and Jerk,  that were ended at 75x2, missing the third lift. In the pulls, the bar did not travel very high.

Warmup.

Supersets: pullup 4x7, pushup 4x15, squat jump 4x10.

Snatch: barx5, 30x5, 40x 3sets x2, 50x 3sets x2, 57.5x 4sets x2.

Clean and Jerk: 57.5x 3sets x2, 65x 3sets x2, 75x2.

Clean Pull: 75x 3sets x2.

Good Morning: 60x 2sets x4, 65x 2sets x3.

Seated Dumbbell Press, 26kg dumbbells: 4sets x2.

Have A Good Week!

Sjaak

[Jack]

November 10 2009 Workout.

I did what I could today. I did not feel at my usual level of coordination and dexterity. The workout was enjoyable.

Warmup.

Supersets: pullup 5x6, dip 5x9, good morning 5x10, squat jump 5x10.

Hanging Leg Raises: x13.

Clean Grip Snatch: barx5, 30x5, 40x 3sets x2, 45x2x2.

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

Power Clean: 60x2x2, 65x 3sets x2, 70x2x2.

Front Squat: 70x2, 80x 3sets x2, 90x 2sets x1.

Supported One Arm Dumbbell Row, 26kg: 3sets x8.

Reverse Pushup Into Bridge: 45 second hold, Down Faced Dog: 60 second hold, Wide Grip Hang: 30 second hold.

Have A Good Week!
Sjaak 

[Jack]

November 12 2009 Workout.


Warmup.

Supersets: pullup 5x7, dip 5x9, good morning 5x10, squat jump 5x10.

Hanging Leg Raises: x14.

Hang snatch: barx5, 30x5, 40x 2sets x3, 50x 3sets x2, 55x 5sets x2.

Clean and Jerk:  55x 3sets x2, 65x 3sets x2, 70x 3sets x2, 75x 2x2.

Back squat: 75x2, 85x2, 95x2x2, 105x1.

Dumbbell flat Bench Press, 26kg dumbbells:  3sets x6.

Warm bath.

Happy Training To you!

Sjaak

[Jack]

November 13 2009 Workout.

The snatches had the bar go out in front, and I felt not 100% in control. Tried a 65 again.


Warmup.

Supersets: pullup 4x7, pushup 4x15, squat jump 4x10.

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

Snatch High Pull: 65x 3sets x2.

Hang Clean: 65x 5sets x2.

Snatch Deadlift: 85x2, with shoulder circling. 105x2, 125x1.

Seated Dumbbell Press, 26kg dumbbells: 1x3, 2x2.

Reverse Pushup Into Bridge: 45 second hold, Down Faced Dog: 60 second hold, wide Grip Hang: 35 second hold.

Good Training To You!

Sjaak

[Jack]

November 14 2009 Workout.

 I could reach a good volume in this cruising workout, at least, better than I expected when I started the workout. Though some tiredness shows in that I felt the lifts to be just a bit beyond fine control. My sense of satisfaction in consolidating volume was satisfied.


Warmup.

Supersets: pullup 5x7, dip 5x9, good morning 5x10, squat jump 5x10.

Hanging Leg Raises: x14.

Snatch: barx5, 30x5, 40x 3sets x2, 50x 3sets x2, 57.5x 6sets x2.

Clean and Jerk: 57.5x 3sets x2, 65x 3sets x2, 70x 3sets x2, 75x 3sets x2.

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

Supported One Arm Dumbbell Row, 26kg: 3sets x8.

Sjaak

[Jack]

November 16 2009 workout.

I was tired, but the workout went OK. I Continue the struggles with the clean grip snatch, but I will get it. The clean pulls went OK, the height was reasonable in the lighter sets.

Warmup.

Supersets: pullup 5x7, dip 5x9, good morning 5x10, squat jump 5x10.

Hanging Leg Raises: x14.

Clean Grip Snatch: barx5, 30x5, 40x 5sets x2, 45x2x2.

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

Clean Pull: 65x2x2, 70x 3sets x2, 75x 3sets x2, 80x2x2.

Back Squat: 80x2, 90x2, 100x 2sets x1.

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

Reverse Pushup Into Bridge: 1x30 second, 1x25 second holds, Down Faced Dog: 60 second hold, Wide Grip Hang: 40 second hold.

Very Good Training To You!

Sjaak