Kettlebells and Snatches

April 3, 2010 at 10:03 pm (Workout)
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GHD Situps x 10
GHD Back Extensions x 10

25# KB Windmills 3/side
25# KB 2-hand swings x 10
25# KB Hand to Hand (toss) swings x 10

Overhead Squats (PVC) x 10

Hang Power Snatch
35# x 5
55# x 5
65# x 3
75# x 1
85# x 1
105# x 1

25# KB Windmills 3/side

Spending the last couple of months focused on Kettlebells has really “made” my shoulder stronger, maybe even better “balanced”. Considering I haven’t done Snatches during that time, I was surprised how easily it started coming back. Not wanting to push it, I stopped short of my previous PR of 125#. Felt good to be moving the barbell overhead and my shoulder felt really awesome.

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Hang Power Snatches

February 16, 2010 at 9:57 pm (Workout)
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Warmup:

Kettlebell Windmills 10 x 3/side, 25 x 3/side

Bob’s Workout:

Hang Power Snatch (Previous PR 105#)
35 x 5
45 x 3
65 x 2
75 x 2
85 x 2
95 x 2
115 x 2 PR
125 x 2 (failed: Pressed out on both)
125 x 1 PR!!!!

Crushed my PR from 7 days ago by 20#…. that friggin’ RAWKED!!!

Penny’s Workout:

Penny has been dealing with some neck and hand problems, so she stayed away from the barbell and focused on 1000m rowing intervals for intensity.

1000m row x 5 with 1 minute rest intervals.
5:15
4:45
4:44
4:45
4:42

Great job!!

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Hang Power Snatches

February 9, 2010 at 10:23 pm (Workout)
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Warmup:

42 second row with 30 sec rest, 6 intervals, 1000 meters

Kettlebell windmills 10#, 3 per side

35# Muscle Snatch (no hip pop) x 4

Workout:

Looking for a little bit of explosive/power work and to test my shoulder comfort.

Hang Power Snatch
35# x 4
45# x 4 x 2
55# x 3 x 2
65# x 3
85 x 1
105 x 1 (PR)

I haven’t done snatches in almost a month, so this was a good test for my shoulder (the KB Windmills really seem to be doing a good job on my shoulder flexibility/comfort for the final snap at the top of the snatch).  I wasn’t really intending to attempt a PR, but the lower weights were going up much easier than I’d expected.  The gain wasn’t strength related, but better  technique and feeling more confident with how shoulder is reacting.

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Olympic Weightlifting Skills

January 19, 2010 at 10:12 am (Workout)
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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.

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