saturday snatches again

Actually Saturday was a great day, full of activity. Fun. Here’s a summary of it.

Woke up, worked on shoulder and forearm mobility. Boxing/Karate shadow boxing. Hamstring flexibility. Shoulder work with 5 & 10 lb plates: high-pulls, rotations, presses, T3s, all x12-20. Push-Ups (10).

Then: working out with my Jump Rope in the back yard, 15 minute timed session. Result: I got sweaty!.

After: Weighted Dead Hang Pull Ups (1x +10, 2x +5); weighted Ring Dips (1x +10, 1x +5).

Later: meeting of the Asheville Barbell Club in Brian’s driveway. It was lightly raining, off and on, and humid, with patches of bright sun. Hot. The driveway is not level. It is not smooth. It is not safe for snatching. We did so anyway. My intention was to do full snatches, but the conditions were not ideal. I resorted to some ugly form and found power snatching easier on the uneven, unlevel, unfinished surface.

Asheville Barbell Club workout:

450 meter warm-up run

OHS 5×45

Snatch Balance 5×45

Hang Power Snatch 5×45

Snatch 1x : 45, 65, 65, 75, 75, 85, 85, 85, 95, 95, f x 105, ps 1x 105, s 105, ps 1x 115, 1 x 115 (ugly!), f x 115, ps (ugly) 125 (technical PR but not happy about it), f x125, f x 125

Front Squat 1 x 8 x 130. (A set done just for fun).

This was all followed by the customary beer.

Previous PR in snatch and power snatch seems to have been 120 x 2 power snatch, 115 x 1 snatch. I need to do some volume in the snatch at 85-90% of my 1rm full snatch (115lbs, i.e. 95-105 lbs). Next snatch workout: warm-up, then 20-25 full snatch reps at 95 lbs.

Later: more mobility work.


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