6th July Lower body workout +clips

[coolcolj]

Still working on my form, powercleans are pretty decent now, snatches look cleaner, but early armbend is still not improving much

Right Click on each and save before viewing!

Powersnatches
http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_PowerSnatches121lbs_6July03.mpg

Powercleans
http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_PowerCleans165lbs_6July03.mpg

Speedsquats
http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_FullOlyBackSpeedSquat205x2_6thJuly03.mpg

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Starting to feel like my old self now!
Good productive session.



OlyLifts

Warmups -
Cleangrip Jump shrug - Bar x 5
SnatchGrip JumpShrug - Bar x 5
3 Hang powerclean + 5 front squats - Bar,
3 Hang PowerSnatch+5 overhead squats - Bar,
CleanPull + 2 PowerClean 89lbs
SnatchPull + 2 PowerSnatch 89lbs
SnatchPull+ PowerSnatches + 5 Overhead Squats 89lbs
Powersnatch 111lbs

Rest - 2mins

resetting after every rep - using Hookgrip

Snatch Pull + 2 PowerSnatches - 121lbs x 5 sets

Powerclean - 121lbs, 155lbs (rest 1min)
Clean Pull + 2 PowerCleans - 165lbs x 3 sets (rest 2.5mins)


Form is starting to improve on the powersnatches, but arms bend way too early.
Still having problems determining how high my butt should be at the start in both.


Speed Full Olympic Back Squats - RAW

Warmup sets - 45lbs x5, 135x5, 165x3
Tempo 10X0 - Rest 1.5 mins

Complexed with Full Jumpsquats (1.5min between each)

1) Full Jumpsquats - 30lbs 5x3 - 10sec hold at bottom before starting set
2) 205lbs 5x2

then Power Squat (parallel) - 135lbs x10

I must be getting stronger, because I blasted up 205lbs like never before!



Core and Remedial Work

Alternating between hypers and abs - 1mins rest

A1) Hyper Back extensions - collar to collar snatch grip in hands - 5lb plates (explosive)
70lbs 2x10 - 1sec pause on the floor after each rep

A2)Reverse Hypers - BW x12

B1) Full ROM supported Hanging Leg raises - BW 2x9 (explosive)

B2) 45 degree Incline Situp until torso is 90degree to thighs + Russian twists to each side - holding plate with oustretched arms in front - 5lbs 2x10
- this one I really felt in my entire mid section including my erectors!

I've never had my midsection feel so wasted! erectors were extremely stiff and tight on the way back home!!

 

[PolishHammer1977]

Looking good CCJ. Dude you have to be so pumped that you a solid platform to come into every week

 

[coolcolj]

yeah I guess
Pity it's in the middle of the gym, sometiems I want to try some new stuff out and don't want to make a fool of myself

sucks though that there isn't a perfectly straight bar in the gym to use with it! Maybe I should get a proper oly lifting bar and store it at the gym for my own use.

 

[PolishHammer1977]

yeah I guess
Pity it's in the middle of the gym, sometiems I want to try some new stuff out and don't want to make a fool of myself

sucks though that there isn't a perfectly straight bar in the gym to use with it! Maybe I should get a proper oly lifting bar and store it at the gym for my own use.

Absolutely you should get your own bar and store it there.

and

you are the person people will gravitate toward. They will look to learn from you. Teach them now bc you have no choice.

 

[coolcolj]

Absolutely you should get your own bar and store it there.

and

you are the person people will gravitate toward. They will look to learn from you. Teach them now bc you have no choice.

Actually one of the Gym instructors wanted me to teach him to powerclean a week ago

 

[casualbb]

can you dunk yet big guy?

 

[coolcolj]

with one hand yes, 2 hands probably not, I've haven't played an BBall in a long time. But when Decemeber rolls around I'll be lean mean, and ready to flush it

 

[PolishHammer1977]

no suprise there!!!!!