Topic: An Old Man's quest for good technique

[Arden Cogar Jr.]

Sjaak,
  You are so smooth with your lifts.  That's awesome.  The fluidity is simply, IMnoviceO, perfect.  Good work.


All the best,
 Arden

[Jack]

That's too much honor Arden, thanks very much for the compliment, greatly appreciated.

Sjaak Smorenburg

[Jack]

November 12 Workout

Warmup,

2 supersets: pullup x10, hanging leg raise x10, handstand p’up x6,

Hang Snatch: barx4, 30x4, 40x2setsx3, 50x3setsx2, 55x2x2,

Clean & Jerk: 55x3, 65x3, 70x3, 75x3, 80x2x2, 80 jerks were pressy,

Front Squat: 80x3, 90x3, 95x3, 100x2setsx1,

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

Happy Training To You!

Sjaak

[Jack]

November 13 Workout

Hello!

Tomorrow off! What a joy. “only” 6 shifts in a row this time; the planners were merciful.
The workouts went OK, I’m happy with that. I guess I should be thankful my line of work isn’t so sensitive to economic  changes. I hope you guys will sail through the current crisis OK. I've upped the load in the snatch to 60, now working to get it better.

Went to 3 supersets in the revised, slimmed down  bodyweight supersets, so far so good.

Warmup.

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

Snatch: barx2x2, 30x2x2, 40x2x2, 50x2x2, 55x2x2, 60x2x2,

Clean & 2x Jerk: 60x2, 70x5.

Happy Training!

Sjaak

[Jack]

November 14 2008 Workout,

Warmup.

3 supersets: pullup x10, hanging leg raise x10, handstand p’up x6, The two “hanging” exercises done one after the other stress the fore arms in a new way.

Snatch: barx2x2, 30x2x2, 40x2x2, 50x2x2, 55x2x2, 57.5x2x2, 60x2x2,

Hang Clean: 60x2, 65x2, 70x2, 75x2x2, 80: only pull,

Snatch High Pull: 65x4setsx3,

Clean Deadlift: 90x2, 110x2, 130x2, 150x1,

Dumbbell Clean & Press, 29kg dumbbells: x6,

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

See You On The Forum, Happy Training!

Sjaak

[Jack]

November 15 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& 3xPress&Squat: 45x2, 47.5x2, 50x1, 50x1, 2xpress,

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

Happy Training!

Sjaak

[Jack]

November 16  2008 Workout,

Warmup.

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

Hang Snatch: barx2x2, 30x2x2, 40x2x2, 50x 6sets x2, 52.5x 3sets x2, 55x2x2,

Clean & Jerk: 55x2, 65x2, 70x2, 75x2, 77.5x2x2, 80x2,

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

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

Happy training!

Sjaak

[Jack]

November 17 2008 Workout.

Warmup.

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

Snatch: barx2x2, 30x2x2, 40x2x2, 50x2x2, 55x2x2, 57.5x2x2, 60x2x2, Last lift 60 fail,

Clean & 2x Jerk: 60x2, 65x2, 70x4,

Happy Training!

Sjaak