Oly + squat workout + vids

[coolcolj]

Formwork vids from today - Right click and save as!

Powersnatches - still some early arm bend but crisper and cleaner now
http://www.members.optushome.com.au/blitzforce/Movies/CCJ_SPull+PowerSnatches110_29June03.mpg

Powercleans, early armbend is virtually gone I think!
http://www.members.optushome.com.au/blitzforce/Movies/CCJ_CPull+PowerCleans160_29June03.mpg

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Good Session today, although I did feel somewhat drawn out towards the end.
Well Today is the start of a new training cycle. The 5 days off sure did me good. The explosion is back in the squats.


OlyLifts

Warmups -
Cleangrip Jump shrug - Bar x 6
SnatchGrip JumpShrug - Bar x 6
Hang powerclean + front squat x 3 - Bar,
Hang PowerSnatch+3 overhead squats - Bar,
2xCleanPull + PowerClean 89lbs
2xSnatchPull + PowerSnatch 89lbs
SnatchPull+ 2 PowerSnatches + 5 Ovehread Squats 89lbs

Rest - 2mins

resetting after every rep
Snatch Pull + 2 PowerSnatches - 110lbs x 4 sets

Clean Pull + 2 PowerCleans - 160lbs x 4 sets
PowerClean + powerJerk - 160lbs

Mainly for form work, but good for speed too, very snappy!
Much cleaner than I've ever been.
Need to get rid of this early arm bend swing.
The first few sets of each type were smooth, then I started jumping too much - bad habit.

Full Olympic Back Squats - RAW

Warmup sets - 45lbs x5, 135x5, 185x3, 225x3
Tempo 10X0 - Rest 2 mins

285lbs 7x2

Iso-eccentric singles - rest 3mins - 225lbs x 2 singles

Squats felt somewhat hard - but good overall speed. Last rep slowed quite a bit though, close to failure I think.
The iso-eccentric singles kicked my ass!


Bulgarian Split Squats

Tempo 10X0 - Rest 2 mins

16kg in Dumbells 2x10


Core and Remedial Work

Alternating between hypers and abs - 1mins rest

Hyper Back extensions - collar to collar snatch grip in hands - 5lb plates (explosive)
65lbs 2x10

Hanging Leg raise - BW x10 (explosive)

Incline Situp to 45 degrees + Russian twists to each side
BW x10

------------
then

Reverse Hypers - BW x15

as usual my erectors were bloated on the way home!

 

[PolishHammer1977]

Nice job once again man. Every time you improve! I really have to nitpick to find improvements for you Keep going this way.

 

[Tagio]

what are iso-eccentric reps? what's their purpose in a workout?

oly lifts look awesome. I'm learning the basic form for them right now, also have arm bend and jumping too much issues, among other stuff they're fun though.

 

[coolcolj]

Russian secret

basicly you get a weight around 60-70% of your 1RM, 60% is pretty tough!

Then you lower it very slowly (over a 4 count) - hold the 1/8 squat position for 4 secs, lower again, hold quarter squat for 4 secs, lower slowly to above parallel, hold for 4 secs, lower slowly to parallel hold for 4 secs, and go down slowly and then hold the rock bottom position for 4 secs, and the explode up onto you toes as fast as you can.
Do no more than 2-3 singles. It hurts real good, especially at the bottom positions
Should help my power and strength

Yeah - do a single stiff armed pull before each set, that will help your arm bend, and try to use the same feel as the pull in your olys - slamming the bar with your hips, calves and traps, keeping the bar real close.


Youch - a few hours later now, and my calves, hams and erectors are screaming!!!

 

[leatherface]

Good work out man. Those Oly lifts are coming along nicely for ya