Training Session 7 with Coach Keith
Another quick 3 rounds of Cindy for warmup, then into snatch drills. Keith had me break down the movement with the broomstick before putting it all together. Then once I was connecting it a bit, moved onto the empty bar. Form felt good (and I actually had some grip strength today) so we went up in weight. Working in sets of 3, went up to 105lb and felt pretty good throughout. Need to work on keeping the bar in one line and moving my head around the bar (poking forward at the end). My form actually improved dramatically when Keith had me turn around and not face the mirror. Stupid mirror.
Next up was the hang power clean, working with the hook grip again. Started with the empty bar and moved up in sets of 3. Finished with 135 for a few sets. Still need lots of work here. I tend to try to use my arms to drive the power, but I really need to push from the legs and just get my elbows up and under the bar.
Moved into some front squats after all that, again in sets of 3. Started with 135 and worked up to 225 for the last set. These felt really good. Keith said these are the opposite of the back squat - you keep the chest up, the body vertical, and drive up with the elbows (the front of the body instead of the back of the body) - which were all helpful cues.
Finished up by doing a 1 minute rep test for seated shoulder press and then jump squats, both holding the 45lb bar. I got 42 reps on the press and 41 on the squat. Pretty fried.
