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Old 04-11-2012, 12:26 AM   #112
tank
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Join Date: Nov 2011
Location: NC, USA
Posts: 2,329
Training Exp: Rookie
Training Type: Fullbody
Fav Exercise: Squat
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Default Session 7: Technique? Check.

Session A

Technique training/Warm-up
Some bodyweight front squats, limb rotations, snatches and C&Js with a bar only.

Snatch 1
95 x 1
95 x 1
95 x 0 - Douchebag got in my way mid-lift and to avoid hitting him I put it down.
95 x 1
95 x 1*
95 x 1*
100 x 1*
100 x 1*
100 x 1*

Clean and Jerk (Split) 2
135 x 1
135 x 1
135 x 1
135 x 1
135 x 1
140 x 1*
145 x 0 - Bar slipped or something, not really sure.
145 x 1*
145 x 1*

*Great form

Front Squats 3
140 x 5
140 x 5
140 x 5

Conditioning/Cool-down 4
Jump-Rope and some spinal decompression stuff.


1) Snatch: Increasing weight next session.

2) Clean and Jerk (Split): Confirmed my suspicion that my form problems were largely due to how light the weight was. As you can see, the first rep after I increased the weight was great. Increasing weight next session.

3) Front Squats: Power cleaned first rep, then held in a C&J racked position.

4) Conditioning/Cool-down: Same old.

Man, talk about a learning experience! This session taught me that you never know how a session might improve. This one started out rough and quickly became greatness. I couldn't be happier about my form on both lifts. I really feel like I've got them both nailed, so from this point forward I'll be increasing the weight by 5 lbs each time I can perform many repetitions with excellent technique. I dropped the BTN snatch grip push presses and the drop snatches because of my satisfaction with my form in the full snatch.

I do want to note that my shoulders and hips are sore. Mobility/flexibility sucks more than I knew.
__________________
My Training Journal 5' 8" Current BW 207 (94) lbs (kg)

20 JAN 12 at 200 (90) BW - 385/275/405 (175/125/184) SQ/B/D

29 MAY 12 at 206 (93) BW - 135/175 (61/79) SN/CJ

Last edited by tank; 04-11-2012 at 12:29 AM.
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