Wednesday, November 12, 2014

Snatch Vo2 50 sets of 6, walking lunges, barbell OH holds, pushups

Mission accomplished. First phase at least. This was very satisfying, especially coming after Saturdays swing test. It wasn't as hard as I expected but, right on cue, my right shoulder was tighter than it's been the last two days, despite a lot of stretching hanging and SMR this AM.
 But things warmed up very well once I got going and I had a very big epiphany about my snatch groove today and I think it will make a huge difference overall.

Snatch Vo2
16 kg
50 sets of 6
300 reps
10,800 lbs

No problems except that I can't count, even with a clicker :) Plus I really need a headband, the sweat falls off on the bell and really mucks things up.
The epiphany was that I finally got the idea that the snatch and swing is an inverted pendulum. I DO need to lean forward to engage my hips BUT NOT THAT MUCH. It's kind of a rocking motion and I have to let the bell/arm fall first and stay upright longer and then pendulum forward with arm and rib in connection.
then reverse it, still with arm and rib in connection
I was thinking I had to lean further forward than I do to get my lumbo pelvic rhythm correct but I think this is 'more' correct.
MUCH shorter stroke too. I looked at a bunch of my old videos doing sets of 8 in this and my stroke was, had to be, much shorter. I was doing it instinctively but hadn't really codified it in my brain. Now I got it.
Plus it's only the 16 kg
I may give the oly shoes a go here next week as well. I think they will help.

Walking lunges
4 laps of 40 steps

these are finally feeling easier for the second week

Barbell OH holds
45 lbs x 45 sec x 3 sets

really much better. went a little wider on the grip and that seemed to help too. Also I think I am going to go with vibrams on my press day next week. felt good today for the holds.

parallel grip pushups
 3 sets of 15 reps

very solid but BEAT! Tow days off! yes.


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