▼ 1. 10/11/08 - Sat - OLY/UPPER BACK/FLEXIBILITY

Time: 1:45. Weight: 210.

▼ Oly

I decided to "max" on snatch today. Just see what I was capable of. The weights are still so light that it doesn't really tire me much.

• Drop snatch 20x5, 40x5x2, 60x5x2

• Hang snatch 40x3x2, 50x3, 52.5x2, 60x2, 65xmiss, 60xmiss, 60x2, 65xmiss

I wanted 60, and I got it. The 52.5 I thought was 55, but I guess thats OK because I thought 60 was a 5kg increase. I think my form still needs work, I'm catching the weight way above parallel (although not at full extension).

  The first 65 attempt I didn't pull hard enough, so I tried again and missed it pretty bad. Then I dropped down to 60 and missed it to the front and back (two attempts). I tried again and got 60 easily. My last miss at 65 I really thought I had, but I lost it forward at the bottom of the squat. I decided to call it, even though I probably could have gotten 65 with a few more attempts. I've never OH squatted more than 60, so whatever.

• Hang clean 60x5x2, 60x4

I think I figured out something about keeping the weight close to me. The last set I missed the last rep because the bar hit my chest as I was dropping.

• Clean off 3 blocks 60x3x3

• Jerks 60x3x3

I tried one rep not looking at mirror (I didn't for everything else). It felt so awkward I decided I still need the mirror for these. Other than that, these felt great. I feel like I still need serious coaching on jerks though. For some reason I get really tired even doing this holding the weight in the front squat position? It doesn't happen if I just hold the weight, I don't know what's up.

▼ Upper back

Short on time and I did a lot of work in the oly part, so I just kept this easy today.

• Dumbell rows 100x12, 110x12, 120x12

No wraps, but I had to reset grip with 120. Strange, because 110 felt really easy and grip was rock solid.

▼ Flexibility

• Gastroc on hack squat machine

• Hamstrings w/ bar in hack squat position

• Adductor on machine

• Seated groin

• Seated illiotibial

• Hip flexor

I need to find some good rehab for my left hip... The hip flexor is killing me constantly.