2014MAY23 (BUL D5.W8)

107.5kg Power Snatch

Hang Power Snatch:
20 x bar work
55 x (2)4

Power Snatch:
65 x 1
70 x 1 (1:1:444)
75 x 1 (1:2:445)
80 x 1 (1:3:446)
85 x 1 (1:4:447)
90 x 1 (1:5:448)
95 x 1 (1:6:449)
100 x 1 (1:7:450)
105 x 1 (1:8:451)
97.5 x 1 (1:9:452)
102.5 x 1 (1:10:453)
107.5 x 1 (1:11:454)
100 x 1 (1:12:455)
105 x 1 (1:13:456)
110 x (F)2 (2:15:458)
90 x (1)2 (2:17:460)
95 x (1)2 (2:19:462)
100 x (1)2 (2:21:464)
105 x (1)2 (2:23:466)
110 x (1)2 (2:25:468) * dmax
115 x (F)2 (2:27:470)

Snatch:
75 x (1)2 (2:29:472) * 3 sec hold in catch
80 x (1)2 (2:31:474)
85 x (1)2 (2:33:476)
90 x (1)2 (2:36:478)
92.5 x (1)2 (2:38:480) * dmax

Reverse Hyper:
40 x 12 * strap
90 x 12 (12:50:492)
120 x 12 (12:62:504)
140 x 12 (12:74:516)

* Notes:

- Beat up and broke apart.  Very slow today and just not moving as smoothly and efficiently.  Pulling from the floor needs to become more commonplace and the incorporation of pulls will start next week.  I felt rather sluggish from the floor and my turnover seemed forced; instead of, being crisp and automatic.  I definitely feel as though I've lost the big "punch" I had in the second pull prior to my shoulder/bicep injury and I think the pulls will help.

- Snatches after the power snatches were done to focus on receiving the bar with elbows internally rotated along with lifting my shoulder blades; hence, causing my head to tilt forward.  This felt extremely stable, but odd -- I'm sure it will take some time.  Further, I wanted to become a little more comfortable in the receiving position, so I decided to hold the snatch for 3-4 seconds before standing it up.  The weights used (85-92.5kg) was perfect, as it gave me enough resistance to properly manipulate myself and become accustom to the new overhead position.