WHITEBOARD – 13 January 2011
Workload:
- 1 Rep Max Snatch
- *If you do not have proper form to push yourself to a 1-rep max snatch, take a look at California Strength introductions videos and work on the basic positioning for 20 minutes
Rest 5 Minutes then Perform:
- If you went for a max snatch: 3-5 Sets of 2 Overhead Squats (Work bottom position and work up to 100-110% Snatch Weight)
- Or if no max snatch performed today do: 10 sets of 2 Overhead Squats (Work up to at least 110% Snatch weight)
- *If you can not properly overhead squat please perform 5 sets of 5 Front Squats
Notes: Everyone should take a look at the California Strength tech videos I linked above. If you are progressing through the introduction videos make sure to stop when you become limited by the movement (Example: If I can’t get in a good overhead squat position I will work the hang power snatch and then positioning for the overhead squat). Flexibility issues with the overhead squat are but not limited to external shoulder rotation and extension, hip flexion, hamstring length, and ankle mobility. See how this movement can be compromised by lack of flexibility? One thing all good olympic lifters have is flexibility.
Take a look at the big boys throwing weight around, curtiosy of Mr. LT.
Beyul Training 
125#
Didn’t get to the squats
Made good improvement on snatch technique
✕
(worked first step of CalStrength snatch progression–jump and catch with bar and then 65#
then attempted to do overhead squats with 65#, couldn’t even reliably get bar overhead. 2×2 + 1)
155# (PR) 155# ( 1f ) 165# ( 1f )
4 Rounds of overheads – 155, 155, 175 ( PR ),155
AM: Supplemental Deadlift Program
412×3 (To Knees)
370×5 (To Knees)
PM:
235 (PR) Snatch
4 Rounds of Overhead at a lesser weight
PS. I changed the set/rep scheme for individuals that are actually hitting the 1-Rep Snatch. If you do the 1 rep snatch please do 3-5 sets of 2 at or about the same weight as your 1-rep max.
If you were just working positioning please do 10×2 of Overhead squats.
160 pr
2 sets 5 reps o/h squats @160…I don’t read very well or pay attention, was going to go for 10 reps.
Max Snatch: 177 (12 # PR)
2×2 Overhead Squat before I almost ran head first into the glass with 175 in the air…Dana gave me a red flag after that and I called it a day.
You guys at lunch have all the fun. Walls get busted. Mirrors almost get busted. It’s like college all over again, except we’re sober this time
Oh and by the way, I am attributing my 12 # PR today to the addition of the barbels for boobs wristband. Thank you for getting those. Great cause.
Now I’m just gonna get all teary.
I think Dan gave you the red flag… I am not financially responsible for that place. Hence the frat like fun Dara was referring to
This is true. Well, it didn’t happen and next time, I know to face away from the glass…….
Snatch
155x
165×1 press out
175×1
185×1
190×1 fail
155×1
165×1
175×1 huge miss
One of these days I will listen to the snatch. Worked on the Burgner warm up for about 30 min and did the overhead squats. Used just the bar to focus on form and skill.
I just love snatches!!!!
No PR in the snatch, but matched my previous PR of 60# so I’ll take that.
And then I freakishly did a 60# muscle snatch. Actually, the freakish muscle snatch happened first.
What can I say, I have a lot of mental blocks.
as do I, Dara. The aberration 175 overhead only happened because I thought Paul lowered it back to 155. I didn’t even know it until it was back on the rack. My first attempt of the day was at 175 and couldn’t even get it overhead let alone hold it. Sometimes I think I’d be better off bringing a blindfold to the workouts…
65-85-100-105(f)
Worked on proper movement instead of PR.
115#x5x5 Front Squats