WORKOUT:
O-lifting session at the MASC. Just a couple of us there: myself, Bob (a former powerlifter getting into O-lifting, started a few weeks before I did), Al (he's good, just met him today), and Alexandre the coach.
He had me warm up, so I did some hang cleans and hang power snatches to warm up. He then had us doing a lot of work on the snatch today.
Hang Power Snatches:
Just the bar for 2-3 sets, a few times apiece.
Full Snatches:
30kg (66 lbs) 2x1
40kg (88 lbs) 5x1
45kg (99 lbs) 2x1
50kg (110 lbs) 4x1 (only got the first one out of 4 though, more later on)
52.5kg (115.5 lbs) x1 (nailed it, PR for the day)
The 50kg seemed easy at first, I nailed the first one no problem. The next two however I was (in Alex's words) "looking at mushrooms and not up at Pluto." He showed me how by keeping your head up it helps keep you balanced as if you look down while forcing it up it shifts more of your bodyweight forward. The fourth was because I tend to rush to the standing portion, he told me to catch it in the overhead squat position then once you feel balanced stand.
The 52.5kg was my best lift of the day according to Alex. I kept it close to my body, locked my arms out at the right spot, stayed in the overhead squat position until I felt balanced then locked it out without too much problem. Alex said with a little more work on my technique I have a 70kg (154 lbs) snatch in me.
The Pittsburgh Barbell Club competes twice a year, once in the summer and once in the winter. Alex said he wants me to try for the winter competition, though when that will be I don't know. Still, very cool.
Stuff to work on for the snatch:
** "Show your rings", as Alex said. Hands right outside the rings.
** Pull the bar up your thighs, keeping it as close as possible.
** Practice the form in the air (Alex calls it "meditation"), working on keeping good form.
** Don't pull with my arms. Pretty good about that today, only did it once or twice.
My buddy McKenna's coming over in about 20 to go train, so I'll probably have more. Taking it light though.
__________________
Osu, Al.
If you have any questions on weight training, feel free to PM me. I don't know everything, but I'll be glad to help the best I can.
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