Wednesday, December 18, 2013

22 kg snatches , getting back the groove



These went great, in my eyes. My overhead position is still tight, even though I am working doubly hard on stretching mobility and correctives. I think something shifted, truly, after I got my knee replaced and my lower body "squared up" and push the imbalances north. My scoliosis seems work and scap mobility very weird.  So that I could find positions, this week actually, that allow me to press and snatch comfortably, and strongly , it makes me happy, even if they wouldn't pass 'standards".

I can only do so much and I keep trying. But this snatch session felt like the best of the old snatch workouts where I loved it more than any other lift and felt I was good at it.Staying flat on my feet at the top of the movement, not back on my heels makes all the difference.

Yes it does put my more foreward on the descent but with my lumbo pelvic rhythm that puts me in my hips and these last snatch workouts prove it. LOTS more reps with a decent weight then of late and NO back pain at all.It feels fluid and powerful.I really feel I have build up my reps very strongly with this technique.

Full hour stretchout this morning mainly focusing on overhead mobs. arm circles, sky divers,overhead stretches and hangs on pullup bar with four different grips. Hangs are getting better; stronger and longer and shoulders are not adjusting at all, really.Being able to stretch out on the hang seems to be a key thing my instinct is telling me to do. So I will.

Still lots of squat stretches in three positions as well as close stance lunge work as well.

Snatch
16 kg x 6/6 x 3
20 kg x 5/5
22 kg x 6,7,8 x 3 rounds
126 reps
6300 lbs

Glenn and I moved through this very fast, and not even just for us.I good sign. It's time to up the reps again.I need to go back to sets of 10+ on the 20 kg, 8-10 on the 22 kg and 6 and 7s on the 24 kg.
With this form my HR doesn't go up so high and I purposely tried to breathe lightly although still bio mechanical match

Sled Drag alternate with walking lunges
2 sets of sled with 80 lb for 200 ft

Walking lunges, first two sets of 50 ft with clubbell in side to side rotations with gait but just bodyweight on last set. Lots of experimenting here to do BUT the knee(s) felt fine. Did the last lap on grass and that was better . The concrete with vibrams was not good.

cable curls and black band leaning tri extensions
3 set of 12-10 each and that was that.

about an hour all told.

very good workout and super pleased with my technique and work capacity just one week off such a big trip

Today= 16 week post TKR. The only thing that would make it better is another 20 degrees of knee flexion but now I have serious time to work on that, too

datsit
Never quit.

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