Tuesday, December 30, 2008

Snatches and OAJ

Another late workout day.  These are difficult to motivate for, but I pounded out another workout after putting the kids in bed:

Warm Up
Snatch(16kg) 10/10
Snatch(20kg) 20 rpm x 6 minutes - 1 hand switch
OAJ(32kg) 15/15 x 1
OAJ(32kg) 10/10 x 1
Swing(32kg) 20/20
COC "T" 10/10 x 3
COC "1" 3/3 x 3 - last rep is overcrush
Extensor bands (green) 10/10 x 3

Snatches continue to feel good.  I am still sore in the traps from my snatch workout with the 24kg while visiting with Andrew.  I plan to complete my 20kg progression with snatches in the next 2 workouts.....8 minutes at 20 rpm next workout (Fri) and 10 minutes at 20 rpm (Mon next week).  Then it will be time to concentrate on my 24kg progressions with the snatch leading up to the comp.  OAJ are feeling stronger and stronger.  I really can tell my form is improving.  The heavy weight doesn't allow you to cheat.  Really forces the use of the legs and the second dip to get under the weight, especially when fatigued.

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