22-4-2014
Mobility
45:00 of yoga. I chose a flow that targeted the posterior chain and hips.
Work
Snatch from the knee 3RM, drop sets: 52 (85%)
Snatch Deadlift 5RM, drop sets: 56
RDL 5RM, drop sets: 62 (not max to protect back)
Shrug 5RM, drop sets: 67
Bent Row 5RM, drop sets: 62
Muscle Snatch: 3x5@29 (+13#)
No time for core work.
Tonight was, by all accounts, a good night on the platform. I was very happy with my snatches; I think all of this upper body accessory work is translating well to the movement. My weakness has always been overhead stabilisation, so I'd like to believe that this program is helping to address that. I haven't snatched in weeks, but tonight I still worked up to 85% of my pre-injury max. That's pretty damn good.
Also, the deadlifts felt fucking great. I think I've really dialled in my snatch set-up. The key elements were getting my shoulders up and back by tightening my back and allowing some space between my shin and the bar. Now I'm looking forward to getting some weight on the bar with this movement!
