DE Upper 1
Warm up:
500 m row
3x10 back extensions (BW,2x35)
3x8 windmills (2x25,35)
Hang snatch sequence (7 sets alternating 15# bar and 45# bar):
pull / power snatch / snatch / overhead squat
Practiced a couple sets of box squats (135#) on a 12-13" box. These are insane if you sit back far enough for your shins to vertical.
Left shoulder starting to feel strained. Too much shoulder repetition this week, but on a positive note, prophylactic ibuprophen seems to have prevented another headache, although I did take it pretty easy today.
Some useful assistance exercises are covered here (with videos).
This guy covers the basics of the snatch and it's variants pretty well:
And here's Dimas training (well worth watching, bar speed is incredible, and this guy is lifting insane weights at 180#):
2 comments:
Great videos. I'm definitely interested in doing more Oly lifting, particularly snatch work. Maybe I can get some DE and technique tips from you the next time you run through this kind of workout...
Sounds good. It would be useful to have you to check my technique. Can't tell how badly things are off alone.
The clean variations are also pretty good, maybe even better since they strain the shoulder less (for me).
CrossfitNYC is now offering dedicated lifting classes, which I believe include some O-lifting (althout I don't know if they actually have a coach). Might be worthwhile sneaking into one of those a couple of times.
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