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WK1; Yesterday was focused on improving my snatch receiving position by utilizing the SOTS Press exercise & working on keeping vertical w/weight on my heels, knees out & under the bar, full hip extension then straight under the bar into an improved snatch receiving position. There's always room for improvement in the world of #weightlfiting 💪🏽 #olympiclifting #girlswholift #catalystathletics #snatch #strongnotskinny #squats #fitness #fitspo #fitfam
First off, no I don't have hairy armpits...I have dark armpits that gross me out too but it is what it is I guess. Second, instead of showing my #snatch #snatchpull & front #squat ...I decided to show my snatch progression. This is what I do to before I just throw some weight on the bar & start my reps. 1. Resistance band snatch; to help get deep, open my hips & get me warm. 2. Regular muscle snatch with the bar. 3. A power snatch (from hips). 4. Snatch (from hips), PAUSE where I catch it, stand up & then overhead squat. 5. Snatch (from hips), PAUSE where I catch it, then drop into an overhead squat. 6. Snatch (from hips) with no pause. 7. Snatch (from hips) straight into the bottom position, hold the bottom position for 5 seconds, take a big breath in & then stand up through my hands. 8. Finally full snatch with light weight & from here, I work up to the the weight I will be completing my sets with. I do about three or more reps of each movement before I go into the next portion of the progression so I can get the form and technique down. I firmly believe that the snatch isn't a lift that you just put some weight on & start doing. #olympiclifting #weightlfiting #girlsthatlift
Guess who's going to the gym on Monday!
THIS GUY.
My back is at 90% and I feel comfortable getting back to the platform for some light work. I haven't had a chance to make a physio appt yet, but that's also going to happen on Monday.
I'M SO STOKED.
Post-Cycle Thoughts
I've gotten through one mesocycle of my own programming, so now it's time to adjust as I go into the next.
My biggest difficulty last cycle was consistency. I had planned on lifting five days a week, but that never happened. Also, because max-out day was scheduled for Saturday, I only made it once. It's just too difficult for me to work and get to the gym before it closes with enough time to lift. This cycle I'll take Saturday and Sunday as my definite rest/mobility days and will lift each day of the work week. Obviously if I need to, I will add rest days during the week and shift my important work around as required.
I'd also like to get in more position work on my skills 'n drills day, so I think that I'll make at least one position work item mandatory on Thursdays. I'm still perfecting that first pull, so I think I'd really benefit from it.
Squatting and programmed flexibility both went really well this cycle, though. I only missed one squat session and I just moved it to my next training session, nbd. I'm prioritising squats because I'm an efficient lifter and so I need to build strength in order to increase my total. I would like to integrate some more overhead squatting this cycle, though.
Overall, I'm satisfied with my program. My major goal for this next cycle is consistency.
A little bit of honesty
I suck.
Not in the good way though (that too, but I'll leave that to the hornblrs).
For some reason I haven't been eating more than once a day, which is stupid and you should never ever ever do it. I don't even know why, I've just not been hungry but that's no fucking excuse.
I wanted to gain 10kgs in 8weeks, I have about 3 weeks left and I LOST 10kg. Like where the fuck did it go?? (My boobs seem fine so it isn't that).
Today I need to get my shit together, I've already been kinda forced to eat (thank you athleteinpink) so this day should go way better!!
In three hours I will hit the gym and get working on dem gainz.
A little bit of honesty, because I'm not perfect.
5/8/13
Handstand practice Incline dumbbell presses 4x8 55# OAC progression on rings Front lever practice Seated row 3x15 5 rounds 10 Ring pushups superset 5 ring Flyes Kettlebell shrugs
