As I posted earlier I have one goal this week - to get a minimum of 3 workouts in and I am 1/3rd of the way with that. Today I started week 6 day 1 of our athletic progression. My main lifts were Hg.Snatch 1x4, 2x3, 3x2 and Front Squat 5-3-1-1-1-1. I was quite happy with all my attempts on both exercises. In the snatch I worked up to an even 150# for my last set of 2. It definitely felt heavy but not impossible, and I was not hook gripping it. The biggest part of my attempts was remembering what Jake had said to me last week. He quickly explained that I was watching the bar after my pull and not trying to bring my head through and get under the bar quicker. I remembered this coaching cue and I believe it definitely helped me in my catch position of my last two sets, thanks Jake! (Its good to have him back - he's always watching - always looking to help and make others better!) Today's attempts on the squats went well too. 135x5, 185x3, 225x1, 255x1, 275x1, 295x1. The 295 attempt was sloppy and with what I'm calling "alittle help" from Jake I managed to wrestle it up - its going down in the book as a PR! After my front squat I finished up with some back extensions, leg curls, shrugs, shoulder complex, loaded the guns, and then finished with abs.
Here's my insight for the day - I'm going to try and focus on developing the lower tva and bracing strength of the core in myself and especially in my athletes. A lot of what I've done myself or have made athletes do I am not happy with. I think a little more focus needs to be put on bracing - anti-extension/rotation - and lower tva to help with force absorption in change of direction and deceleration - weight room strength - and postural pelvic positioning.
It's late, again, I work early ... these are the last thoughts I leave you with
"Billy Idol gets it!"
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