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Friday, October 23, 2009

CSA 10-22-09

Session coached by Donnie at California Strength Academy

Snatch - 30 x 3, 40 x 2, 50 x 2, 60 x 1, 65 x 1
High Hang Snatch - 40 x 2, 50 f x 2, 50 x 2
Clean & Jerk - 50 x 2, 60 x 1, 70 x 1, 80 x 1, 90 x 1
High Hang Clean & Jerk - 70 x 2, 75 x 2
Front Squat - 70 x 3, 80 x 2, 90 x 1, 100 x 1, 110 x 1 (PR)
Rack Jerk - 60 x 3, 60 x 3, 60 x 3

On the Snatch I need to 'spread the bar' or 'pull it apart' when receiving it. My shoulders will tend to roll forward some and create weaker shoulders and upper back. I believe that may be an important key to fix a lot of my frustrating misses where I pull the bar high enough, get under it, the bar falls into the slot, but I kinda collapse under the weight starting with my upper back. Its nice to have that diagnosed!

On my cleans I'm hopping forward some and need to stop that.

Front Squats - PR! Thats a 7.5 lb PR. I need to be quicker out of the hole. Need to learn to work the bounce out of the bottom. Gotta keep my back tight. Used a belt on the last rep as Donnie thought I'd benefit from a belt on squats and when going overhead with Jerks. Looks like it'll become a regular part of my lifting. As Donnie said, any tool that will make us stronger, we'll use.

Kept the rack jerks light to work on the following:
On the Jerks I need to focus on 'putting my head through', and 'reaching for the shelf' - getting full extension of my arms and shoulders when receiving the bar. I also need to slow down my decent on the dip so I don't lose contact with the bar which causes it to crash down on me in the bottom of the dip, making it feel heavier then it is. And plant the front foot better.

There's no replacement for good coaching.

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