Topic: An Old Man's quest for good technique

[Jack]

November 18 2008 Workout.

Warmup.

3 supersets: pullup x10, hanging leg raise x10, handstand p’up x7,  I had some trouble in the last s-set, and had to do rest-pause reps to get the numbers.  Pumped forearms;  the hanging leg raises have me hold on to straight edges of the powerrack, arms angled outward.

Snatch: barx2x2, 30x2x2, 40x2x2, 50x2x2, 57.5x2x2, 60x2x2, 62.5x1, Trying to get used to a 10kg jump from 50 to 60. 62.5 slide back. Working to get the 60’s right.


Hang Clean: 62.5x2x2, 70x2x2, 75x2x2,  A bit sloppy in the start today, not from a dead stop. So-so bar trajectory, nice speed, for me.

Clean Pull: 75x2 sets x3, 80x2x3, 85x2x3,

Snatch Deadlift: 100x3, 120x2,

Press from Rack: 40x5, 45x4, 50x3, 52.5x3, Push Press: 55x2,

Reverse Pushup Into Brodge: 45 sec. hold, DFD: 60 sec. hold.

Happy Training!

Sjaak

[Jack]

November 19 2008 Workout.

Warmup.

3 supersets: dip x14, dynamic good morning x14, 1 leg squat x8,

Clean Grip Snatch, 1 squat: barx2x2, 30x2x2, 35x2x2, 40x2x2, 45x2x2,

Snatch Grip Clean & 3x Press: 45x2, 47.5x2, 50x1,

Bent Over Row: 50x5, 55x5 60x5, 65x4, 70x4.

Happy Training!

Sjaak

[Arden Cogar Jr.]

Sjaak,
 I've never performed a snatch grip clean and press.  What's the thought process that goes behind putting those into your training program? I'm very curious.

  And, is it just me, but are dropping into the hole a bit quicker than in the past?  I've joined your youtube channel and watched a lot of your other videos.  The more recent ones, IMO, show more speed.  Very nice. 

  I also absolutely love how you position your shoulders, chest, and arms before every pull.  I wish I could be so rigid and, for lack of a better term, perfect.

All the best,
 Arden

November 19 2008 Workout.

Warmup.

3 supersets: dip x14, dynamic good morning x14, 1 leg squat x8,
Clean Grip Snatch, 1 squat: barx2x2, 30x2x2, 35x2x2, 40x2x2, 45x2x2,
40: http://www.youtube.com/watch?v=rr88v71yYXo#noexternalembed

Snatch Grip Clean & 3x Press: 45x2, 47.5x2, 50x1,

Bent Over Row: 50x5, 55x5 60x5, 65x4, 70x4.
70: http://www.youtube.com/watch?v=FSvkBDofkN4#noexternalembed

Happy Training!

Sjaak

[Carl Darby]

You are right Arden. Sjaak, you are definitely getting quicker under the bar lately.

[Matt Erdman]

Rows look good.

[Jack]

Rows look good.

You are right Arden. Sjaak, you are definitely getting quicker under the bar lately.

Matt, Carl & Arden, thanks! The comments help greatly to assess my training, positive or negative. Much appreciated.

Sjaak,
 I've never performed a snatch grip clean and press.  What's the thought process that goes behind putting those into your training program? I'm very curious.

  And, is it just me, but are dropping into the hole a bit quicker than in the past?  I've joined your youtube channel and watched a lot of your other videos.  The more recent ones, IMO, show more speed.  Very nice. 

  I also absolutely love how you position your shoulders, chest, and arms before every pull.  I wish I could be so rigid and, for lack of a better term, perfect.

All the best,
 Arden

Thanks Arden,

The clean grip snatch and snatch grip clean ensure robust and strong rotator cuff muscles along a full range of  motion. The outer muscle  layer: delts-traps-triceps-biceps-pecs-lats will benefit the same. Clean grip snatch is more important than the snatch grip clean in that regard. Allow for free falling space in the cl.gr. snatch.

The pressing+overhead squat on ascent after the snatch grip clean is for strengthening and shoulder injury prevention during the overhead squat, because the shoulders are fully prepared. It's an awesome compound movement.

Thanks for watching my stuff Arden, I'm truly honored. You'll surpass me in the body positioning in time I'm sure.

Sjaak

[Jack]

November 20 2008 Workout.

Did what I could today, I was happy with some reasonable lifts. Small victory was 3x7 reps handstand p’up in the bodyweight supersets. Skipped the jumps during the warmup. Payback day for some high volume workouts.

Warmup.

3 supersets: pullup x10, hanging leg raise x10, handstand p’up x7,

Hang Snatch: barx4, 30x2x2, 40x2x2, 50x2x2, 52.5x2x2, 55x2x2,

Clean & Jerk: 55x3, 65x3, 70x3, 75x3, 77.5x1,

Front Squat: 80x3, 90x3, 95x3, 100x2, 100x1,

Reverse Pushup Into Bridge: 45 sec. hold, DFD: 60 sec. hold.

Happy Training!

Sjaak

[Jack]

November 21 2008 Workout.

Warmup.

3 supersets: dip x14, dynamic good morning x14, 1 leg squat x8,

Snatch: barx2x2, 30x2x2, 40x2x2, 50x2x2, 55x2x2, 60x 3sets x2,

Clean & 2x Jerk: 60x2, 70x2, 75x3,

Happy Training!

Sjaak