Wednesday, May 20, 2020

135-175 weight ladder, +200 x 1, 24 kg snatch, wt pushups

This went very well. Felt solid but allergies getting to me a bit. The technique held very well ; the face up position keeps my head just where I need it and I get a clear line from chest to lockout.
Also the 'layback/pause' start is correct, too. More longer than shorter is better to get a lot of total body tension before the launch

For the launch it's key to get press/hips almost as one move. I missed 185 after the work sets because I pressed but did not get my hips going fast enough and sure enough, the bar went forward.

The hardest part of five reps sets is timing the breathing and getting the breath out and in again at the top. this means the lockout has to be spot on

On my 175 top set it was not

But on the 165 set it was solid

65 85 105 x 4
135 x 5
145 x 5
155 x 5
165 x 5
175 x 5
185 x 1
200 x 1

Kb snatch
24 kg x 5/5 x 5

strong and smooth

wt horiz bar pushups false grip
bw x 10
53 x 10
85 x 10 x 2 ( both sandbags layed vertical along spine. much heavier this way)

BW 175.8
BF 13.9

BW 176 !
BF 11.8
W 59 ( bath)

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