Monday 15th April 2013

Front squat - (arms crossed)

1x1 - 60k, 70k, 80k, 90k, 100k (fail - didn't come back up)

Olympic weightlifting technique Clean & Jerk - clean to front rack > move feet to squat position > front squat > move feet back to front squat position > power jerk

for reps - 40k
5x1 - 50k

Power jerk off racks -
1x1 - 50k, 60k, 70k
1x2 - 80k
1x1 - 90k (fail - got it to nose height)
1x1 - 70k, 70k

Olympic weightlifting technique Snatch - Pull & tuck for reps with bar only.

Cardio - Walk total 30 mins.

* Failed on front squats and power jerk but no matter. I may revert back to and start hitting partials on both these movements and work on decreasing depth when hit goal weights. For power jerk I may use the Dinosaur (Brooks Kubik) method to push my power jerk up.

* Pull & Tuck is - in the snatch grip on bar shrug up the bar then wip it up and squat under it.

*Need to work on my shoulder flexibility so I can snatch and overhead squat.

All in all a good session today.