July 23, 2012

A. Power clean - heavy single
B. Front squat - 3-5 x 5
C. Push press - 3 x 5

Rest 2 hours

A. Snatch tech work
B. VAR Pull-up 3-5 x 5, red band
C. 10sec airdyne @ 100%, 2:30 rest, 3 sets of 5 with 5 min rest

Power cleans went up to 235, which was caught with knees right at about 90 degrees.  Finished with 3x2 drop sets at 205, focusing on fast elbows and high hip finish.  Front squats went up to 120kg for sets of 3.  Having an issue with oxygen loss on the heavier weights...need to fiddle with positioning to figure that out.  Otherwise drive felt good, though maybe a touch heavy.  Push presses went up to 165lb...actually haven't done these in a while so it was good to get familiar again.  Snatches stayed light, and VAR pull-up was mostly to mess around with the movement...just got the idea today to attach a band to the floor with a kb and then use that to add variable resistance, emphasizing retraction at the top.  Will do more with this later.

July 22, 2012

A. Snatch - heavy single
B. HBBS - 3x5
C. Snatch pull - 100kg - 3 x 3

Full snatches from the floor - definitely need more exposure to the movement more than anything else...pulling from the ground still doesn't feel as confident as it used to (all pulling in general, not just o-lifting).  Snatches went up to 85kg...90 went overhead but couldn't lock it out.  Followed with drop sets of 2 x 2 at 75kg.  Squats felt good, though they topped out at 125kg....way under where I'd like them to go, but trying to patient about keep form clean.  Snatch pulls felt good, however.  Overall I'd like to see faster progress, but then again I suppose that'll always be the case.