Wednesday, September 03, 2014
Snatch Vo 2, walking lunges, pushups, shoulder sled
I had made up my mind that I was going to do H2H transfers today as my main movement. Glenn was out on business and I needed to get going on the new schedule. But as a I warmed up the snatch was calling my name.
I've accepted( after monday's session that pressing for me is out,and I thought the snatch too but I hadn't actually tried it since that last session and I thought maybe I'll play around with the gs snatch one more time just to make sure I can't snatch without pain.
I remembered this video and drill from Sergey Rudnev and since my clean technique is very strong and easy for me, and this drill is basically the same as a clean that keeps elevating I thought I would give it a go.
It actually worked pretty well. I used the 10 kg GS bell to get started and then got Tracy to watch me and coach me a little. My overhead position wasn't close to perfect but the arms were closer to my head more easily AND the elbows were straighter.
Why I had no idea. I have been hanging 3-4 times a day from 3 min to 5 min at a time and my shoulders feel better than ever and ROM is better too.
Worked up to the 12 kg for a 3-4 sets including swing/snatch practice. This felt decent and I wanted the 14 kg but it wasn't there so I gave the 16 a go.Too heavy -I was fatiguing in an entirely new motor pattern and I certainly didn't want to push it.
Was about to go into H2H swings when I thought I hadn't tried my max vo2 snatch form yet and thought I would give it a go and see how that felt.
It felt great!
Completely surprised and my overhead positions were the best I've felt in a long time.The arm was closest to my ears and although it wasn't much closer to vertical, the speed at which I do these type of snatches makes me lean into the rep at the top and that's much better than the hyper extension I've been getting trying to hold the rep at the top
Snatch Vo2 Freestyle
25 sets of 5 reps
probably 1:2 work to rest ratio but untimed
this will progress quickly I think. I sweated buckets just like the old days but I am eons away from my pr of 80 sets o 8 in a strict 15:15 setup.
Ah but it's a worthy goal if my shoulders can stay attached :)
4 laps of 120 feet
Ouch! hard freaking work but what I gift that I can actually DO these. It's amazing how well the knee bends and how quickly my legs muscles have adapted to it.
Pbar pushups horizontal
4 sets of 8-10
Blue band rear delts
4 x 12
4 laps of 250 ft 95 lbs
tough tough tough
the good part of my SISU/neverquit attitude is toughness. The down side is sometimes just not knowing when it is BETTER to quit than to band your head against the wall forever.
I may never learn the difference but it felt great to snatch today. Whether it will tomorrow I don't know but I'm hopeful.
Plus, the 16 is NOT the 24.Should cause less damage :)