DC Weightlifting Club
3 x 1 hang power snatch/1 snatch balance
20kg, 30kg, 35kg
Snatch 1 x 3 @ 60%; 2 x 2 @ 65%; 6 x 1 @ 70%
40kg; 45kg; 50kg
Snatch-grip deficit deadlift (standing on 45# iron plate; pull to knees only) 5 x 2 @ 110%
75kg
100 Push-ups Program (Week 1; Workout 3) 11-15-9-9-13+
Pull-ups 3 x 15
Notes: Really enjoyable session this morning. Body was open and I was able to get into a good starting position. Hit a few really solid reps at 50kg. Need to remember to be patient off the floor and then explode once the bar gets to mid-thigh. I liked the deadlifts because they reinforce a good starting position and overload the bottom portion of the movement. I hope this makes regular snatches feel lighter. Completed my first week of the push-up program and it felt good. I hit 16 reps on the last set. The volume increases quickly on Week 2, but I'm looking forward to it. Even if I fail, I know that I'm improving on a basic movement that I've struggled with for a long time. Pull-ups felt awesome and I'm beginning to build volume on the movement. Will keep hitting these post-workout, along with toes-to-bar, until I'm easily hitting three sets of 25 reps. At that point, I'll move onto some different rep schemes.
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