My quest to nail a clean snatch!

[glwanabe]

Thread is WIN!

[Spartigus]

Originally Posted by glwanabe

Thread is WIN!

Thanks Gl!!! You were a big inspiration for putting this together . I will be interested to see how it pans out.

[Szelago]

Making good progress.
Keep at it, bench will come up.

[LtL]

Nice session buddy. Good news on the hip flexor.

LtL

[big_swede]

Damn Ive missed this thread completely! Very interesting stuff going on inhere. Subbed!

[Spartigus]

Thanks for the support guys!! Couldnt do it without you all!!

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
45kg x3 (f, b, b-)
45kg x3 (b, f, b)
45kg x3 (b,b,b)

Warmup Sets
Powerclean/Front Sqaut/Jerk 1x3
45kg 1x3

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

Working Sets
Clean 5x1 (hook grip, the 1 rep is 2 cleans and 1 jerk, first 2 grades are 2 cleans, last grade is the jerk)
70kg 2x1 (a,a,b)
70kg 2x1 (a,a,b)
70kg 2x1 (b,b,c)
70kg 2x1 (a,a,b)
70kg 2x1 (a,a,b)

High Pulls (clean grip) 3x3
80kg 3x3

Front Squat (clean grip, completely down to full deep squat) 3x3
72.5kg 3x3

Bench 3x5
87.5kg 3x4

Notes: -
- Snatch - Getting better at it, progression from last snatch session. Getting better at the pulls, I just have a little trouble with the lockout though.
- Clean and Jerk - My cleans feel pretty good, Im just having to work a lot on my jerk. I dont split deep enough, and its not as stable as I would like. But tis getting better
- High Pulls - These felt good, they have a lot of carryover to the pulls for snatch and the clean.
- Front squats - These seem to be progressing well, able to go all the way down without a problem.
- Bench - Finally starting to progress properly on my bench, Im happy with how it went. Hopefully its onwards and upwards from here. Been having a lot of trouble with it.

Overall:-
- I tried this pre workout gel thing you eat, got it free as a sample, it had caffeine, BCAAs and other stuff in it. Took it 15 mins pre workout as it said. I felt my heart rate go wayy up, felt amped. But as I was about 5 or 10 mins into my workout, I was still hyped up, but was being distracted by everything around me. Was not very good at all, felt like I couldnt focus on lifting.
- I also got to feel what was like to fail doing a clean, this was after my high pull set. I thought I had 70kg on the bar, but there was 80kg. Went to clean it, so I could rack the bar on the rack. But I didnt pull it right because it was more than I expected and more than I could handle, landed in the full squat and went backwards. Luckily I am fairly flexible and was warmed up. But I sort of rolled backwards with the bar in my hands and ended up in a sort of floor press press position. Luckily I wasnt hurt, but it must of been entertaining to watch.

[LtL]

Nice session.

LtL

[Carl1174]

Nice session buddy...

i did exactly thr same with my first attemp at the 80kg the other day, just wasnt tight enough at the bottom of the squat and went backwards lol Luckily we were using bumpers so i just pushed it out and let it bounce, as i bounced backwards on my arse lol...

You ar pulling some serious weights though mate, very impressive

Carl.

[5kgLifter]

Nice work Spartigus!

Not sure if I missed it but what do the bracketed letters mean?

45kg x3 (f, b, b-)
45kg x3 (b, f, b)
45kg x3 (b,b,b)

70kg 2x1 (a,a,b)
70kg 2x1 (a,a,b)
70kg 2x1 (b,b,c)

[Szelago]

Nice work indeed.

Keep smashin, buddy