CSA 10-24-09

At California Strength Academy

Snatch - 30kilos/2, 40/2, 50/2, 60/1, 65/1, 70/Miss x 3, 55/2, 50/2, 50/2, 50/2

Clean and Jerk - 50kilos/2, 60/1, 70/1, 80/1, 90/1, 95/Miss x 3

Had to rush the workout so didn't get to work any doubles at a lower weight on C&J or get to squat

At home got in my Front Squats - 155lbs/3, 175/1, 200/1, 220/1, 230/1, 240/1, 250/Miss x 2

Snatch - Got a great cue from John North. I wasn't pulling from the hip, I was exploding when the bar got just above my knee. This caused me to muscle it up and not get my legs/hips into it as much. When he gave me that cue and I made the fix of pulling from the hip by staying over the bar longer, the bar flew up much faster. There was a very noticeable increase in bar speed. Felt much more explosive. I love it when a light bulb clicks on in the ol' brain. Now all I need to do is finish better and pull myself under the bar to drop it into the slot. And keep my upper back tight by pulling that bar apart thus giving me a stronger receiving position. And once I have that dialed there will be plenty more to work on. But every improvement in form leads to more weight on the bar, so I'm loving this.

C&J - Hit the clean on the first attempt at 95, then missed the Jerk and missed the following two cleans.

Front Squat - At 250lbs, I almooost had it on the first attempt. Couldn't quite grind past the sticking point on the way up but I was close. A little greedy to go for 250, which was a 8lb jump from two days ago when I got a 7lb PR. I'll get it soon enough though.