A foodie's quest to turn up the heat through strength and conditioning with whole food and a hungry mind.

Tuesday, January 29, 2013

Snatch Grip Strength Needs to Improve

Today was day 2 of week 1 in my new 9 week cycle. It had me working the hang snatch and snatch dead lift.  I usually use mixed grip (over/under hand grip) when doing dead lift, but figure I need to improve my snatch grip to actually improve the snatch (description of the snatch found here on exrx.com).

Great example of the 2 Olympic Lifts...
The snatch is a highly technical lift and I need to use pretty light weight compared to most in order to keep good form.  Patience will pay off, but it can be hard to not really push it sometimes.

Most of my workouts occur in the evening, after work, which can prove hard to get motivated sometimes.  Probably doesn't help that I have a standing desk and don't sit down almost all day.  This is by my choice, but squats, cleans, dead lifts, and random calisthenics seem harder to get into some days. As I've said before, I believe nutrition will play a role here and will take note on how I feel each day.

Today I still felt a little weak and sore from yesterday's workout, but I finally got in the groove and had a fairly good session.

Tuesday Evening Workout_01/29/13

Warmup with jumping jacks, jump rope, shoulder lock outs, air squats, and running in place
Mid-hang Snatch - 3 x 45, 55, 65, 75, 85 (3RM); 2sets x 3reps x 75lbs

Power Clean - 3sets x 5reps x 115lbs (~70% of 1-RM)

Snatch DL - 5 x 145, 165, 185, 200 (5RM) <--- factor="" grip="" here="" limiting="" strong="" was="">

Straight Leg Dead Lift - 3sets x 5reps x 215lbs

4 Rnds; No Rest:
- Double KB Swing x 25lb/arm x 15 reps
- 25lb KB Topside Half-moon x 10 reps/side

8x ~60m Hill Sprints + 12 Pushups (walk back to recover)

Tomorrow will be more back squats and pressing; better go get some good recover food! Have a great hump day tomorrow.

Tell me - how much do focus on form/technique? Would you sacrifice your form to add more weight?  If so, please don't.....you might end up being able to lift nothing!

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