July 11, 2013

July 9, 2013 Lower Body / Posterior Chain / Olympic Lifting


  • Rack Power Shrugs: 335*6 405*6 495*4
  • Hanging Power-Cleans: 135*3 135*3 135*4 135*3 135*4 135*3 135*3 155*3
  • Hanging Power-Snatches: 135*3
  • Deadlifts: 315*3 365*2 385*1
  • Pull-Throughs: 40*11 50*11
41 minutes

Power shrugs 495 was about my upper limit.  Then I drilled the heck out of hanging power-cleans.  It's getting better, I feel like my biceps are finally phasing out of the pull, my traps and upper back are the parts that feel it the most.  It's getting easier to pull the weight up, and I'm not star-fishing very much.  It's very important to me to visualize rotating my elbows out in front of me as I catch the bar.  I'm also dipping a tad when I catch the bar finally.  It seems to be coming together.  On the 155 attempt it was just as easy for me as the 135s which is very good; indicates it's hip explosion moving the weight, and not my arms. If it was arms the 20 lbs. increase would be quite noticeable.  Did some token hanging power snatches after.  Deadlifts still kept them light.  Did pull-throughs...need to work on these, they exhausted my lower back, not that it was moving the weight, just keeping stabilized after all the sets I had done earlier was exhausting for it.  

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