Monday November 7, 2011

A. Power Snatch practice with hook  - build to a tough double, rest 10 sec b/t reps; 
B. Hang Power Snatch TnG with hook - continuous reps x 7; rest 1 min x 3 - 95-115#
C. Sn Grip DL with straps - 3,3,3; rest 3 min
D. HS walk practice - 10 min
E. High Knees in place with arms running drill - 10 sec, knees in line and high, body still and slight forward, head neutral; rest 1 min x 3


Results:
A.  I built to what I considered a tough double with the weight starting with 95# then progressively increasing to 135, 155, 175 then 185.  The hook grip is still something Im not used to but thanks to Chelsea's tape, I was a little more manageable.  
B.  I incorporated the hook grip into the Hang Power Snatch TnG with 115# and I was able to get into a nice rhythm of snapping the bar up, guiding it down into the hang then immediately snapping it back up again for 7.
C.  The Sn Grip DL felt solid and tight.  I increased weight all 3 sets starting with 365, 385, and 405.
D.  The HS walks were fun, I wasnt that good at it, but they were fun to do.  Toward the end of the practice I was finally getting the body positioning correct to allow myself to progress with a forward walking movement.  
E.  For the High Knees I counted every time my left foot hit the ground.  Set 1 was 22, set 2 23, set 3, 23.  

Power Snatch Practice with Hook from Brian Dean on Vimeo.