Topic: An Old Man's quest for good technique

[Jack]

November 27 2008 Workout,

Warmup,

2 supersets: dip x14, dynamic goodmorning x14, pullup x10,

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

Snatch Grip Clean & Press & Squat: 45x2, 50x2,

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

Reverse Pushup Into Bridge: 50 sec hold, DFD: 60 sec hold.

Happy Training!

Sjaak

[Jack]

November 28 2008 Workout.

Warmup,

2 supersets: pullup x10, hanging leg raise x10, handstand p’up: x8, x7,

Hang Snatch: barx4, 30x4, 40x2x2, 50x 3sets x2, 55x2, 57.5x2x2,

Clean & Jerk: 57.5x2x2, 65x2, 70x2, 75x2, 77.5x3,

Front Squat: 80x3, 90x3, 95x 3sets x2, 100x 3sets x1.

Happy Training!

Sjaak

[Jack]

November 29 2008 Workout.

Warmup.

Dip: 2x14,

Snatch: barx4, 30x4, 40x2x2, 50x2x2, 55x2x2, 60x2x2, 62.5x2,

Clean & 2x Jerk: 62.5x2, 70x3, 75x2,

Good Morning, coming up on toes: 50x5, 55x5, 60x5, 65x5, 70x5,

Reverse Pushup Into Bridge: 50 sec hold,

DFD: 60 sec hold.

Very Good Training To You!!

Sjaak

[Jack]

November 30 2008 Workout.

Warmup.

Pullup: 2x10,

Snatch: barx4, 30x4, 40x2x2, 50x2x2, 55x 3sets x2, 60x 4sets x2,

Hang Clean: 60x2, 65x2, 70x 3setsx2,

Snatch High Pull: 65x3x3, 70x 2setsx3,

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

Dumbbell  Clean & 2x Press, 29kg dumbbells: x5.

Happy Training!

Sjaak

[Jack]

December 1 2008 Workout,

The clean grip snatches didn’t go today, at least the 45’s. I lost my way technically.
The squat & press was heavy, had to cheat again in the 50’s.
A video of the reverse bridge, the shoulders need additional  flexibility.
A nice workout though.

Warmup.

2 supersets: hanging leg raise x10, handstand p’up x8,

2 supersets: 1 leg squat x5, pullup x8,

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

Snatch Grip Clean & Press & Squat: 45x2, 50x2,

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

Reverse Pushup Into Bridge: 50 sec hold,

DFD: 60 sec hold.

Happy Training!

Sjaak

[Arden Cogar Jr.]

Sjaak,
 Holy Crap, that Bridge was brutal.  Is the importance of doing that for spine health, etc.?  Just curious.  I do a lot of yoga poses, but my musculature limits several poses and I ended up modifying them.  I have a background in tumbling and gymnastics and could once perform back bends with ease.  But that was several years and several pounds ago.

All the best,
  Arden

[Arden Cogar Jr.]

Sjaak,
 I'm very impressed with your fluidity and your ever improving quickness.  You're getting much quicker when compared to the previous videos.  Good work.  Keep it up.

All the best,
 Arden

[Jack]

Thanks for your compliments Arden, much appreciated. Especially from a "Strongman" like you are.

The bridging is done mostly to combat hunching in older age. As a bonus it keeps me limber, and advances shoulder flexibility. I think it's very good you do the Yoga poses, the only ones I do are the mountain pose and warrior during the warmup,  and the bridging after and Down Faced Dog after. I think they, together with the bodyweight exercises also act as an "assessment" of muscle and joint condition.  Hey, tumbling and back bends with ease, It must've been quite a sight to watch you perform them. Great stuff! Maybe you can win some back!

December 2 2008 Workout,

Warmup.

2 supersets: pullup x9, dip x12, full squat x10,

Hanging Leg Raise: x10

Hang Snatch: barx4, 30x4, 40x2x2, 50x2x2, 55x 3sets x2,

Clean & Jerk: 55x3, 65x3, 75x3, 80x3, 80’s pressouts,

Front Squat: 80x3, 90x3, 95x3, 100x2, 100x3x1,

Happy Training!

Sjaak