Snatches+ power squats sets + movies

[coolcolj]

As it says.

here was my workout yesterday -

pic shows how I setup the bands, looped through 25, and a 45 sitting ontop. bands kick in within an inch off the bottom of a full olympic squat - using light bands, so about an extra 120+lbs of resistance up top

Band setup
http://www.members.optushome.com.au/coolcolj/Photos/CCJ_FullSquat_BandSetup.JPG


Movies - As always RIGHT CLICK on link and SAVE before veiwing
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Clean Grip hang snatches
bending arms too soon
http://www.members.optushome.com.au/coolcolj/Movies/CCJ_CleanGripHangSnatch_18Nov2002.mpg

Clean grip power snatch
2nd set looks better - the start position again bending arms too soon
http://www.members.optushome.com.au/blitzforce/Movies/CCJ_CleanGripPowerSnatch_18Nov02.mpg

Power snatch from blocks - first time doing them
http://www.members.optushome.com.au/coolcolj/Movies/CCJ_PowerSnatchBlocks_18Nov2002.mpg

Full Oly squats with bands
I call these power sets, rather than speed sets, as the total time taken is not important, only the concentric speed and explosion
I really powered these right onto my toes.
http://www.members.optushome.com.au/blitzforce/Movies/CCJ_PowerSquatsBands_18Nov2002.mpg

Jump squats
complexed with the above squats
http://www.members.optushome.com.au/blitzforce/Movies/CCJ_JumpSquats_18Nov2002.mpg



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Wednesday 18th December - 18/12/02 - Whole Body - Speed Squat Emphasis


Well I jarred my lower back from bouncy speed squats, so this is the last time I do em. From now on I'll lower under control and then explode.

Workout time - 2.5 hours


Warmup

Basic light weights and dynamic stretches. I did some light bar Hang Clean, hang snatches , overhead squats


Snatches

Clean Grip Hang Snatch
65lbs x 3
95lbs 2 x 3

Clean Grip Power Snatch
115lbs 3x3

Power Snatch from Blocks - bar just above knee
115lbs 3x3


Full Olympic Speed Squats + Jump Squat Complex

Using Light bands - setup to kick in within one inch off the bottom of the Full Olympic Squat. See attached pic for setup.

Warmup sets - barx8, 95x5, 135x1

FullSquat 135lbs+bands x 5 Tempo X0X0
Rest 1.5 mins
Jumpsquat 40lbs x 6
Rest 3 mins

FullSquat 155lbs+bands x 3 Tempo X0X0
Rest 1.5 mins
Jumpsquat 50lbs x 6
Rest 3 mins

FullSquat 175lbs+bands x 3 Tempo X0X0
Rest 1.5 mins
Jumpsquat 40lbs x 6
Rest 3 mins

FullSquat 185lbs+bands x 3 Tempo 20X0
Rest 1.5 mins
Jumpsquat 40lbs x 6
Rest 3 mins

FullSquat 185lbs+bands x 3 Tempo 20X0

Slowed down the tempo of the eccentric in the last 2 sets.
will do this from now on, as the faster negatives jarred my lower back a bit


Romanian Deadlifts onto Toes/Weighted Power Rack Chins

alternated between the two exercises
Tempo 20X0 Rest - 2 mins between each exercise

RDL warmups - 45lbsx10, 95x8, 135x8

Romanian Deadlifts onto Toes
185lbs 3 x 8

Weighted Power Rack Chins
+35lbs x 4 (failed)
+35lbs 2 x 3


Weighted Dips

Tempo 20X0 Rest - 2mins

+10lbs 3x8
last set was tough


Curls Cluster Style

Tempo 20X0 Rest - 15 sec rest between each 2 rep cluster

Zottman curls - offset grip to load supination
30lbs x 2, 35lbs x 2, 40lbs x2, 45lbs x 2, 50lbs x 2, 45lbs x 2, 40lbs x 2

35lbs 5 x 2 rep clusters
40lbs 3 x 2 reps clusters
45lbs 5 x 1 reps cluster

rest 15 secs
then Dumbells curls 30lbs x 6

Thought I'd try something different

 

[louden_swain]

Man, jump squats are the forgotten exercise. Looks good!!

 

[coolcolj]

Yeah great exercise for speed, but its hard to do, keep balance, notice how I'm all over the place

 

[edgecrusher]

CoolCoJ, you can also do your jump squats with a trap bar. It's a little easier to balance yourself.

 

[b fold the truth]

WoW!!! I like them. I am going to start doing some of all of these!!!

Jump squats with a trap bar? I may try those too...

B True

 

[coolcolj]

CoolCoJ, you can also do your jump squats with a trap bar. It's a little easier to balance yourself.

No trap bar in my gym unfortunately
I could do snatch grip jump squats - holding bar in my hands

 

[edgecrusher]

No trap bar in my gym unfortunately
I could do snatch grip jump squats - holding bar in my hands

Thats a good substitute, just make sure you don't crack yourself in the knees when you land.

 

[coolcolj]

I've been jumping deadlifts for a while so no need to worry

 

[thriller]

nice work man! if the bar you are using makes you balance more it would be more benificial for you i think since you are looking for athletics.
awesome lifts
ps nice dew bro!

 

[coolcolj]

nice work man! if the bar you are using makes you balance more it would be more benificial for you i think since you are looking for athletics.
awesome lifts
ps nice dew bro!

thanks

I'm ok with the squat jumps, although its hard to land on the same spot wtice - I guess its because your hands are held up.

what do you mean by "dew" ?