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Old 04-11-2011, 06:58 AM   #3
Spartigus
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Join Date: Dec 2010
Location: Sydney, Australia
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Training Exp: 4 years
Training Type: Fullbody
Fav Exercise: Squat & Quick Lifts
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Here is todays workout

Monday
Warmup Sets
Overhead Squat (in a snatch grip) 2x3
bar 2x3

Snatch (no hook) 3x3
30kg 1x3
35kg 1x3
40kg 1x3

Working Sets
Snatch 3x3
42.5kg 3x3

Warmup Sets
Powerclean/Front Sqaut/Jerk 1x3
42.5kg 1x3

Clean 2x2 (no hook grip and 2 cleans and 2 jerks for each rep)
55kg 1x2
60kg 1x2

Working Sets
Clean 5x1 (hook grip, the 1 rep is 2 cleans and 1 jerk)
65kg 2x1
67.5kg 3x1

High Pulls (clean grip) 3x3
75kg 1x3
80kg 2x3

Front Squat (clean grip, completely down to full deep squat) 3x3
67.5kg 3x3

Bench 3x5
85kg 1x5
85kg 1x4
85kg 1x4.8 (it was more than 4 reps, but less than 5 because I was about 1/2" from my chest on the last one)

Notes:-
Snatches - Im getting there, I dropped a 2 snatches. They are feeling more and more comfortable each session!! Though I am pulling with the center of gravity (COG) on the middle of my foot, instead of my heels. The 2nd pull the weight shifts to toes to get the complete extension. I think this little issue stopped my from catching those 2 snatches.

Clean and Jerk - The clean is getting on well I think. The jerk needs a bit of work though, using still just a little too much shoulders in it. Also having same problem with the COG of the first pull being in the middle of my foot instead of the heal.

High Pull - This is a great exercise, loving it. It really helps me work on completely extending my body and doing pull 1 and 2 properly . This is where I picked up my error with the COG being to far forward.

Bench - Progressing slowly, but progressing none the less. On 2nd set I messed up my setup which I think prevented me from getting another rep.

Front Squat - This is getting better, still need to work on keeping my back arched and bum out.
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