Friday, April 9, 2010

Friday's Workout

Warm Up
Jerk(2x28kg) 5 minutes @ 8 rpm
Rest 15 minutes
Snatch(28kg) 8 minutes @ L14/14/14/14 ---> R14/14/14/14
OAJ(32kg) 15/15
Swing(32kg) 50/50 x 1
Narrow Stance Squats 20 x 2

Noticed today in mirror that I don't seem to get full extension of my knees on the extension out of the first dip. Tried to focus on this today and it seemed to make a difference on my jerks. Will try to keep working on this. Snatches went ok. Hands held up ok. Swings were brutal on the hands, but I survived.


Alex said...

Very nice. I've been taking your advice and cutting my sets as soon as my drop starts to die. My hands feel 10x better.

Chris Duffey said...

Now that is some real training man!! WOW!!! Keep the swings going brother, I know they suck after snatches but that is why they are so critical!! Keep up the great work man..

MKSchinabeck said...

There is a fine line between pushing your snatch set and tearing your hands. In my opinion, it is not worth tearing your hands in training. If you cut your set short you can always return tomorrow and try it again. Once you tear, you are done snatching for several days.

Thanks. Dropped something in the mail for you Friday.


CI said...

Yes, full knee extension is very important on the jerks(like the leg work on snatches). One sign that you don't get it on the Jerks is if you review your video and you see that you have to finish the movement with some shoulder rotation. At first glance folks chalk it up to not directing the arms right or shoulder flexibility, but for many (especially men) they don't use their legs enough.

One thing on snatching..It takes a while, but you eventually get to a point where you recognize discomfort from damage or potential damage. It is best to play it safe on most sets when you are learning this. It takes while but your hands will get tougher as well.


Chris Duffey said...

Hey Matt,
I got it today!! Awesome job.. Thanks pal...

MKSchinabeck said...

Glad you like it!

I agree with you on both accounts. As I have started focusing on my legs with the jerks, the bells are going up much easier and the fixation is much improved. No overhead wobble as I had before.

In terms of the hands, I have gotten much better determining when I am going to tear and when I can continue to push the set. I do think the heavier snatches and swings have begun to toughen up my hands quite a bit.