I'm getting to like these snatches. I notice I'm waiting for them with eagerness. Got inspiration to work for pause ohs from Chad Vaughn, this work was great. Some pull-up work and a little conditioning part. I noticed my heart was beating too fast compared to how it should work so I took the conditioning part a little easier. It was a good session.
I really want one of these, awesome equipment!
- 8 sets of hang squat snatches (4 sets @ 50kg, 4 sets @ 52.5kg)
For the first 4 sets I worked with 50kg and then added just small plates to reach 52.5kg for the final 4 doubles. First 2 sets were a bit off but still manageable. Then it started to snap on its place little by little. I went to the very bottom on every rep to improve mobility in extreme positions. Just like mr. Vaughn teaches. Whatever this guy tells, it seems to be legit. He was also the biggest inspiration for me to finally move on to work that depth on the squats. Don't just go parallel, go beyond. And after Smolov I've been able to do that also with overhead squats because improved mobility.
- 5x1 reps, with a 5 second pause in the bottom position (60, 65, 70, 70, 70kg)
For legs this was easy. Had I been able to drop the bar after each single, I would have gone heavier for sure. This movement was a king one. Definitely have to go for more pause squats in all versions of squatting, back / front and overhead. I'll do couple of more front squat sessions, then I'm back to squatting for both back and front squats without a specific program in mind.
- Every minute on the minute
- 12 unbroken pull-ups
- 4 rounds of:
- 10 box jumps, 61cm
- 8/8 dumbbell 1-arm snatch, 22.5kg