Olympic Lifting Skills

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

Warmed up at home before going to the club:
Row 1k 4:33
Pullups (black band) 10 x 2 (nice slow pace as a shoulder stretch/warmup)

Tonight was more Olympic weightlifting skills goodness!  Great workout tonight, and the upright back positioning is continuing to improve!

Overhead Squats 8 x 4

Back Squats 6 x 4

Snatch Foot work (rise up on toes, then drop into squat position with good upright posture) 10 x 3

Snatch Extensions (floor to explosive “shrugs”*) *not really a shrug but momentum imparted to the bar on the upward explosion 8 x 3

Romanian Deadlifts 6 x 5

Olympic Lifting Skills Practice

Warmup at home with two 500m rows.

Today’s practice at the gym continued to target my problem areas.

Tonight’s Skills:

Overhead Squats
55# x 8
60# x 8
65# x 8

Hang Snatch “Shrugs” (explosively)
115 x 5
120 x 5
Lifted from boxes.  Started 3 high first, then removed one box.
120 x 5
135 x 5

Front Squats
135# x 5 x 2

then Goblet Squats
45#DB x 5
Focused on upright back posture.

Romanian Deadlifts
115# x 5 x 2
135# x 5 x 2

Olympic Lifting Practice

Lifting tonight at the weightlifting club, I realized that lifting explosively for about 90 minutes is just plain hard work!!  It’s very different from the met-con intensity of lifting to muscular failure, or rowing for “all it’s worth” that is taxing aerobically and anaerobically.  However, it takes a great deal of effort… for sure!

Tonight’s Skills:

Overhead Squats
65# x 8 x 5 (Bob)
45# x 8 x 5ish (Penny) (reached failure on the final set)

My previous Overhead Squat PR was 45#, but mainly due to poor form.  Developing more upright posture definitely helping here.

Hang Snatch “Shrugs” (explosively)
135# x 5 x 3 (Bob)
85# x 5 x 3 (Penny)

Lifted from boxes.  Started 3 high first, then removed one box.  This allowed transition from “squeeze” position, then just above the knees begin the explosive movement upward.  Keeping arms relatively stiff, and pausing a bit at the top to get the feel for the position and the bar momentum.

Front Squats
135# x 5 x 1, 75# x 5 x 2 (Bob)
65# x 5 x 1, 55# x 5 x 2 (Penny)

Focused on upright back posture.  Used bar only with no hands to force upright… but I didn’t fare so well.

Romanian Deadlifts
75# x 5 x 4
55# x 5 x 4

Worked on hamstring stretch, good back arch, and “booty pop”…. I was pretty tired and had a hard time maintain good core position during the final movements.