Adarq.org

last night:

WEIGHT: 176
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: a little tired, happy

- warm up

- snatch drills
worked up to 40kg power snatch but i've still got plenty of hitches in my giddyup. will continue to work this until i've got it down. back to pendlay's videos later today.

- HB squat deep with pause 245 x 5,5
second set ended a bit challenging. lightheaded.

- circuit
-- reverse hyper 40 x 8,8,8,8
-- pull up x 7,7,7,8(+1)
-- DB push press 50s x 5,5,5,5
-- ab pull down x 15,15,15,15

later

- stretch

went to try out my gym's new location, in a fancy hotel in west end. not sure it's worth going over there.

Hm... I always did 50m sprints... never 60m... the lowest I got on 50m was 5.9s

that's a thought, but i'm afraid of being any more distracted than i already am. happy to keep working my jump rope skills during warm ups for now.

tonight:

- SMR/stretching x 40 mins
focused on ankles/calves and wrists. and t-spine.

You need to look at a progression of the snatch... probably the best bet is to watch the Glenn Pendlay ones.

<a href="http://www.youtube.com/watch?v=L6SjuAOjMEk" target="_blank">http://www.youtube.com/watch?v=L6SjuAOjMEk</a>

@raptor: yes i'm already doing that, and the fact that you posted the video annoys me for some reason. sorry for the downvote but i'm standing by it. of course i'm fucking following a progression from somewhere. and it happens to be pendlays, his is the most straightforward that i've seen. maybe i posted about it before or maybe i'm just hungry and ill-tempered.

@ryno: on the turnover.

As always any advice would be redundant without video footage.

But some cues/tips which work for me to keep the bar travelling as close to the body during the turnover:

- Slide bar up thighs smoothly, don't bang/push the bar off the thighs or hip crease 
- Pull hard and high before the turnover. I even try to pull backwards during hip extension. Imagine someones nailed your toes to the floor and your trying to jump up. I pull until the bar reaches around navel level before the turnover.
- Stay in external rotation and the shoulder blades pinched together

Break it down and work on high hang snatch, high pulls.

The bar path should resemble an 'S' shape



<a href="http://www.youtube.com/watch?v=Etpg_PfFiZ8" target="_blank">http://www.youtube.com/watch?v=Etpg_PfFiZ8</a>

You probably already know all this technical crap on paper, but the practical application is a different story. 

also i'm leaving for pakistan today. back night of may 10. workouts while gone will focus on jump rope skills and conditioning, explosiveness via DB jump squats and depth jumps, and BB-style work for everything else.

ALL WEIGHTS IN KG WHILE I'M IN PAKISTAN

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: tired but otherwise good, had a pleasant and productive day given the jet lag and four hours of sleep last night

- warm up
got up to 12 criss-crosses in a row. will try to hit 20 before i leave here.

- jump squat 16 x 3,3

- SS: stiff-leg hops x 25,25
- SS: SVJ x 3,3

- BSS 52 x 10+3+3+3

- OHP 16 x 10+3+3+3

- DB RDL 52 x 10,10

- lat pull down 80 x 5; 50 x 10,10

- dip x 10,10

- stretch