Topic: An Old Man's quest for good technique

[Jack]

November 17 2009 Workout.

Warmup.

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

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, 75 –pull only.

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

Happy Training!

Sjaak

[Jack]

November 18 2009 Workout.

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, 60x 3sets x2, 65x1 –miss.

Snatch High Pull: 65x 3sets x2.

Hang Clean and Jerk: 65x 4sets x2.

Hang Clean: 70x 4sets x2.

Clean Deadlift: 90x2, & shoulder circling, 110x2, & shoulder circling, 130x2, 150x1.

Reverse Pushup Into Bridge: 30 second hold, Down Faced Dog: 60 second hold, Wide Grip Hang: 40 second hold.

Good Training To You!

Sjaak

[Jack]

November 20 2009 Workout.

Warmup.

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

Snatch: barx5, 30x5, 40x 3sets x2, 50x 3sets x2, 57.5x 7sets x2.

Clean and Jerk: 57.5x 3sets x2, 65x 3sets x2, 70x 3sets x2, 75x 3sets x2, 80 –miss; pull only.

Back Squat: 80x2x2, 90x2x2, 100x1.

Sjaak

[Jack]

November 21 2009 Workout.

I notice an increased ability for expanded volume lately. I added extra sets in the Clean Grip Clean and Jerk; but could not reach the top sets. I continued after those with the same grip with snatch pulls. I could reach chest height or sternum on the last set. Because especially the right knee feels a bit overworked, I’m introducing deliberate alternate lighter squat sessions, today with the front squat. The shoulders are recuperating nicely, (see my comments included in earlier workouts), and I will resume the dumbbell work soon. I will lower the weight for the dumbbell presses; it was borderline too heavy.

Warmup.

Supersets: pullup 4x7, pushup 4x16, squat jump x10.

Clean Grip Snatch: barx5, 30x5, 40x 6sets x2, 45x 4sets x2.

Snatch Grip Clean and Jerk: 45x2x2, 50x2x2, 55x2x2, 60x2x2, 65 –miss; pull only.

Snatch High Pull: 65x 4sets x2.

Front Squat: 65x2, 75x 4sets x2.

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

Wishing You Very Good Training!

Sjaak

[Jack]

November  22 2009 Workout.

I could not do more than 3 sets in the hang snatch with 55kg, so I stripped the bar to 45kg and did 4 more sets. It was a long time since I had done the Rack Jerk and the Good Morning, so I did those in this workout.
Warmup.

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

Hang Snatch: barx5, 30x5, 40x 2sets x3, 50x 3sets x2, 55x 3sets x2, 45x 4sets x2.

Clean & Jerk: 45x2x2, 55x2x2, 65x 3sets x2, 70x 3sets x2.

Rack Jerk: 60x 2sets x3, 65x 4sets x2.

Good Morning: 65x3x3.

Have A Good Week!

Sjaak

[Jack]

November 24 2009 Workout.

Warmup.

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

Hanging Leg Raises: x14.

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

Hang Clean: 60x 3sets x2, 65x 3sets x2, 70x2, 70x1.

Back Squat: 70x3, 80x2, 90x2x2, 100x1.

Dumbbell Press, 26kg dumbbells: 2x2.

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

Good Training To You! 

Sjaak

[Jack]

The posting will be mostly discontinued, you guys keep up the good work!

Sjaak

[Matt Erdman]

The posting will be mostly discontinued, you guys keep up the good work!

Sjaak

Let us know how it is going on occasion.