Rowing, 250m x 4 (2:49, 2:29, 2:11, 1:51)
Snatch Grip BTN, Push Press
Snatch Balance
Snatch
50# Kettlebell Pushpress x 5 x 3 (per side)
Rowing and Barbell Snatch Movements
August 31, 2010 at 8:46 pm (Workout)
Tags: 250m row, Behind the Neck Press, KB Push Press, snatch, snatch balance
Olympic Weightlifting Skills
January 19, 2010 at 10:12 am (Workout)
Tags: Behind the Neck Press, hang power snatch, high hang snatch, kettlebell windmills, overhead squats, rowing, snatch balance, snatch drop
Warmup:
5 minute Row: 866 meters
Kettlebell Windmill 3/side, 10# (great job of loosening tight shoulders)
Workout:
Behind the Neck Press, Snatch Grip 5 x 3
Overhead Squat 5 x 5
Snatch Balance 3 x 2
Drop Snatch 3 x 2
High Hang Snatch 3 x 5 (Bar at waist, approx 1/4 dip and drive)
Hang Power Snatch 2 x 5 (lower bar to just above knees) + 2 Overhead Squats per set
Focus mostly on explosive jump to elevate the bar overhead.
Olympic Weightlifting Skills
January 12, 2010 at 10:23 pm (Workout)
Tags: good mornings, Hang Snatch, Olympic weightlifting, snatch balance, Transitional Deadlifts
Back to see Coach Chris after a layoff since about a week before Christmas. His first words were something to the effect of, “We’re going to start back near ground zero”.
Workout:
Drop Snatch Press Behind the neck 5 x 3
Snatch Balance 3 x 4
Hang Snatch Drop + Overhead Squat 5 x 5
Transitional Deadlifts from a box (mid calf to mid thigh) 5 x 5
Good Mornings 5 x 3
I need to continue to work on flexibility in my ankles for better positioning in the bottom of the squat. Also, to work on explosive “recruitment”, it was suggested I start working on “jumping” back squats with about 60% of 1 rep maximum, working on explosive jump up and speed of repetition. (approx 8 reps in 10 seconds). Sucks getting old, and I’m not sure how much improvement I can make in this area.
Cycling, Rowing, and Weightlifting Skills
November 7, 2009 at 12:31 pm (Cycling, Workout)
Tags: 250m row, back squats, Cycling Trainer, good mornings, overhead squats, Shrug Cleans, snatch balance, snatch drop
Warmup:
Cycling 15 minutes; Easy pace (10.5mph)
250 Row x 4 with 30 sec rest intervals
Workout:
Each of the following, one at a time in sequence as one set. Each set with increasing weight from PVC bar to 40kg
Snatch Balance
Drop Snatch
Overhead Squat
Good Morning
Repeat each sequence with increasing weight up to 65kg
Back Squat x3, Good morning x3
Shrug Cleans (x5) focusing on elbow speed, bar path, and back positioning. 5 Sets with increasing weight to 35 kg.
Only had one hour, so coach kept the workout short and sweet!
Snatch Lifting and Cycling Race DVD
October 20, 2009 at 9:38 pm (Cycling, Workout)
Tags: Cycling Trainer, good mornings, overhead squats, Romanian deadlifts, snatch balance, snatch drop
Went to Olympic Lifting without warming up first… bad move… started straining my knees…. gave up… spent time on a recumbent bike… and went back at… much better…. too old to NOT warmup at home prior to the gym…. need lots of time… now I’m feeling like spending time on the bike just spinning…
Club:
Snatch Balance
Snatch Drop
Overhead Squat
Good Morning
Barbell Row (emphasis on tight back)
Romanian Deadlift
After Dinner…. Cycling at Home to Workout DVD:
Warmup 15 minutes
Race Pace 10 minutes (blew up after 10 minutes)
Cooldown for 7 minutes
Total Time: 32 minutes; 7.74 miles; 14.5mph ave; 28mph max
Olympic Lifting Skills
October 13, 2009 at 9:05 pm (Workout)
Tags: Hang Snatch, Hang snatch shrugs, overhead squats, snatch balance, snatch drop
First night back to the Cincinnati Weightlifting Club since my MTB crash in early September. It was almost like starting over…. not quite… but almost.
Focused first part on hip and ankle flexibility. Leg swings, Lunges, Squat stretches, stretch bands.
From behind the neck: Snatch Balance, Snatch Drop, then 3 Overhead Squats (OHS)
Snatch bar Shrugs with the bar deep in the pocket, then Hang Snatches from the pocket
Olympic Lifting
August 25, 2009 at 9:01 pm (Workout)
Tags: good mornings, overhead squats, snatch balance, snatch deadlifts, snatch drop, snatch footwork
Snatch Balance
Drop Snatch
Overhead Squat
Snatch Footwork
Good Mornings
Snatch Deadlift on 2 boxes above knees
Snatch Deadlift on 1 Box below knees
Working Basic Oly Positions
August 13, 2009 at 10:37 pm (Workout)
Tags: clean deadlifts, good mornings, overhead squats, snatch balance, snatch deadlifts, snatch drop
Tonight we focused on achieving basic positions. We still need lots of remedial work… lol!
Footwork and controlling the width of our feet in the squat.
Snatch Balance
Snatch Drop
Overhead Squat
Snatch Deadlift with heavy focus on back and chest positioning
Clean Deadlift
The Deadlifts were done from progressively lower boxes to work into lower positions.
Good Mornings
Vacation’s Over! Back to Oly Lifting Skills!
August 11, 2009 at 9:15 pm (Workout)
Tags: back squats, overhead squats, snatch balance, snatch shrugs
After almost two weeks away from lifting, vacation is now over and it’s time to get back at it!
Tonight we did the following skills:
Snatch Balance
Snatch Drop
Overhead Squat
Snatch Footwork (Drop from jump position into the squat position)
Snatch Shrugs
Back Squats
It wasn’t quite like starting over tonight, but it was a nice easy re-introduction to the skills. I’m a creature of habit, so the last couple of weeks without consistent exercise sure would make it easy to slip back into bad habits and slug-like behaviors.
Snatch Workout and Associated Skills
July 28, 2009 at 8:58 pm (Workout)
Tags: Hang Snatch, snatch, snatch balance
Warmed up at home:
250m x 4 (30 sec rest)
1st leg: Focus on light wattage, stroke rate around 27 spm
2nd leg: Focus on higher wattage, stroke rate around 17 spm
3rd leg: Focus on “medium” wattage, stroke rate around 29 spm
4th leg: High wattage, stroke rate around 24 spm
At the Club:
Snatch Balance, Snatch Drop, Overhead Squat (performed one after another as a triplet) x 5
Snatch Footwork x10 (rise on toes in jumping position and drop and slide feet into squat position
Hang Snatch (starting above knees) x 3 x 5
Hang Snatch (starting below knees on one box) x 3 x 5
Romanian Deadlifts x 5 x 3
Even though weight was increased on most subsequent sets after the first one, the focus remained singularly on technique. On some of the sets of Snatches at the end, it started to feel like I was starting to “get it”. I hope to keep building on that.
