Training from 18-07-2013 to 31-07-2013

I have learned lots of new tips and tweaks since the last post. I have posted the critique I got under the workout link for the day I got them. In today’s training it was pointed out that I need to work on the initial lift-off from the shoulders, in the jerk and push press. I tend to press the bar up all the way instead of using the legs to power up the bar initially and then press it the rest of the way. I learned I could do this by bending my knees slightly more than I usually do. Further I need to keep in mind the old advice about keeping the weight on your heels.

If you follow me on fitocracy you might have seen that I have been working regularly on my gripping strength, by working towards closing a Captain of Crush 1.0, I am almost there just needing 2-3 mm in my right hand while my left needs a little more. This is quite an improvement from when I started where it was about a 1 cm or possible more.

Today’s workout:

CongressTart Tracked a Workout for 1,599 pts Today

  • Cycling:
  • Split Jerk:
    • 40 kg x 3 reps (+29 pts)
    • 40 kg x 3 reps (+29 pts)
    • 50 kg x 3 reps (+33 pts)
    • 50 kg x 3 reps (+33 pts)
    • 50 kg x 3 reps (+33 pts)
    • 55 kg x 3 reps (+36 pts)
    • 50 kg x 3 reps (+33 pts)
    • 50 kg x 3 reps (+33 pts)
  • Push Press:
    • 50 kg x 3 reps (+56 pts)
    • 50 kg x 3 reps (+56 pts)
    • 50 kg x 3 reps (+56 pts)
    • 50 kg x 3 reps (+56 pts)
    • 50 kg x 3 reps (+56 pts)
    • 40 kg x 5 reps (+60 pts)
    • 40 kg x 5 reps (+60 pts)
    • 40 kg x 5 reps (+60 pts)
    • 40 kg x 5 reps (+60 pts)
    • 40 kg x 5 reps (+60 pts)
  • Barbell Squat:
    • 20 kg x 5 reps (+35 pts)
    • 20 kg x 5 reps (+35 pts)
    • 40 kg x 5 reps (+48 pts)
    • 60 kg x 3 reps (+52 pts)
    • 70 kg x 2 reps (+51 pts)
    • 87.5 kg x 1 reps (+53 pts)
  • Walking:
  • Ab Wheel (kneeling):
    • 10 reps (+18 pts)
    • 10 reps (+18 pts)
    • 10 reps (+18 pts)
  • Pull-Up:
    • 10 reps (+84 pts)
    • 10 reps (+84 pts)
    • 10 reps (+84 pts)
  • Hand Gripper:
    • 20 kg x 5 reps (+8 pts)
    • 20 kg x 5 reps (+8 pts)
    • 20 kg x 5 reps (+8 pts)
    • So close to closing CoC 1.0, another 2-3mm on my right hand.

29/07/2013

Only snatching today. It wasn’t really my best day I ended up failing a lot of lfits and I didn’t get as much weight as I would have liked. I need to remember to shrug my shoulders and angle my feet out a little more wider. In addition to that I need to remember to get a full extension before I go under the back.

26/07/2013

24/07/2013

22/07/2013

I got a tip on my squat technique today, which is not a lift I expected to get corrected, my squat sucks but it’s and accessory lift and not that difficult to learn, nevertheless you can always improve things. I was advised that I should try and keep my back more straight as well as shove my knees out more, and angle my feet out more.

19/07/2013

18/07/2013

 

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