Is strict snatch the same as muscle snatch?

FitNotes Workout - donderdag 16th maart 2017
Body Weight: 84.3 kgs

** Hang Power Snatch **
- 20.0 kgs x 5 reps [PR]

** Hang Power Snatch + OHS **
- 20.0 kgs x 4 reps [PR]
- 20.0 kgs x 3 reps

** Incline Barbell Bench Press **
- 67.5 kgs x 2 reps
- 67.5 kgs x 2 reps
- 50.0 kgs x 8 reps
- 50.0 kgs x 8 reps
- 50.0 kgs x 8 reps

** Barbell Front Squat **
- 90.0 kgs x 4 reps [PR]
- 90.0 kgs x 3 reps [Was hoping to do 4x4, but not happening today]
- 90.0 kgs x 3 reps
- 90.0 kgs x 3 reps
- 90.0 kgs x 3 reps

** Chin Up **
- 6 reps
- 6 reps
- 6 reps
- 6 reps
- 6 reps
- 6 reps

** Back Extensions **
- 10 reps
- 5.0 kgs x 10 reps
- 10.0 kgs x 15 reps [PR]

I mean strict snatch deadlifts or strict clean deadlifts. As in use the exact tightness and positions you would use in the snatch or clean.

Aaaah lol, yes that makes much more sense

FitNotes Workout - zaterdag 18th maart 2017
Body Weight: 84.3 kgs

** Hang Clean **
- 20.0 kgs x 5 reps
- 30.0 kgs x 5 reps
- 30.0 kgs x 5 reps [Actually did a bunch of different heights, pauses etc]

** Overhead Press **
- 47.5 kgs x 5 reps
- 47.5 kgs x 5 reps
- 47.5 kgs x 4 reps [Lol]
- 42.5 kgs x 6 reps [Lol]

** HBBS **
- 102.5 kgs x 5 reps
- 102.5 kgs x 5 reps
- 102.5 kgs x 6 reps [PR]

** Dumbbell Hammer Curl **
- 14.0 kgs x 8 reps
- 14.0 kgs x 8 reps
- 14.0 kgs x 8 reps

** Clean Pull **
- 40.0 kgs x 5 reps
- 60.0 kgs x 3 reps

** Clean Deadlift **
- 80.0 kgs x 3 reps [PR]
- 90.0 kgs x 2 reps [PR]

** Ab-Wheel Rollout **
- 8 reps
- 8 reps
- 8 reps

FitNotes Workout - dinsdag 21st maart 2017
Body Weight: 84.5 kgs

** Snatch Pause **
- 20.0 kgs x 5 reps [PR]
- 30.0 kgs x 3 reps [PR]
- 30.0 kgs x 3 reps

** Snatch **
- 30.0 kgs x 2 reps [PR]
- 30.0 kgs x 2 reps

** Incline Barbell Bench Press **
- 50.0 kgs x 5 reps
- 52.5 kgs x 5 reps
- 55.0 kgs x 9 reps [PR]

** Barbell Front Squat **
- 70.0 kgs x 5 reps
- 75.0 kgs x 5 reps
- 77.5 kgs x 9 reps [PR]

** Chin Up **
- 7 reps
- 7 reps
- 7 reps

** Snatch Deadlift **
- 40.0 kgs x 3 reps [PR]
- 60.0 kgs x 2 reps [PR]
- 60.0 kgs x 2 reps

** Ab-Wheel Rollout **
- 8 reps [back extension thing was in use]
- 8 reps
- 8 reps

Gonna use 5/3/1 progression scheme for the time being on squats and presses. Let's see if that gets me anywhere. Don't know yet how to handle joker sets etc. Definitely looking for some more volume on back squats I think, but don't know what to do with upper body stuff, considering I am doing them slightly more frequently than the proper programming (week 1: a/b/a, week 2:b/a/b)

A:
Snatch stuff
Incline 5/3/1
Fs 5/3/1 + chin ups
RFESS (???)
Snatch pulls / deadlifts
Back extensions

B:
Clean stuff
Ohp 5/3/1
Hbbs 5/3/1 + curls
More hbbs volume (???)
Clean pulls / deadlifts
Ab rolls

FitNotes Workout - donderdag 23rd maart 2017
Body Weight: 84.5 kgs

** Hang Clean **
- 20.0 kgs x 5 reps
- 40.0 kgs x 3 reps

** Clean Pull **
- 40.0 kgs x 5 reps

** Power Clean **
- 40.0 kgs x 3 reps

** Clean **
- 40.0 kgs x 2 reps
- 40.0 kgs x 1 rep

** Overhead Press **
- 40.0 kgs x 5 reps
- 42.5 kgs x 5 reps
- 45.0 kgs x 7 reps

** HBBS **
- 82.5 kgs x 5 reps
- 87.5 kgs x 5 reps
- 92.5 kgs x 9 reps [PR]
- 105.0 kgs x 2 reps [PR]

** Dumbbell Hammer Curl **
- 14.0 kgs x 8 reps
- 14.0 kgs x 8 reps
- 14.0 kgs x 8 reps
- 14.0 kgs x 8 reps

** Clean Deadlift **
- 40.0 kgs x 3 reps
- 50.0 kgs x 3 reps
- 60.0 kgs x 3 reps
- 70.0 kgs x 3 reps
- 80.0 kgs x 3 reps

** Box Jump **
- 10 reps
- 10 reps
- 10 reps

** RFESS **
- 10 reps

** Back Extensions **
- 10.0 kgs x 10 reps
- 10.0 kgs x 10 reps
- 10.0 kgs x 10 reps


I do the back extensions on a "roman chair". My hamstrings are on fire after doing them, which I think is a good thing. But is that what they are meant to be for (, abramovich)? Also feel it in my back (erectors I think), but definitely also a lot of hamstring

I believe a "back extension" is meant to train the spinal extension ROM, while a "back raise" is done with a flat back and targets the glutes/hams.

I meant the ones with flat back. Feeling it in hamstrings and glutes is good.

Try sucking in your stomach if you feel it too much in your lower back. That should help keep you in a neutral spine

FitNotes Workout - zaterdag 25th maart 2017
Body Weight: 85.3 kgs

** Hang Snatch **
- 20.0 kgs x 3 reps
- 20.0 kgs x 3 reps
- 30.0 kgs x 3 reps [PR]

** Snatch Pull **
- 30.0 kgs x 3 reps [PR]

** Snatch Pause **
- 30.0 kgs x 2 reps

** Snatch **
- 30.0 kgs x 2 reps

** Chin Up **
- 6 reps
- 6 reps
- 6 reps
- 6 reps
- 6 reps

** Barbell Front Squat **
- 75.0 kgs x 3 reps
- 77.5 kgs x 3 reps
- 82.5 kgs x 5 reps [PR] [Bad unrack again. Too painful sitting on left shoulder to continue. I think it has something to do with left shoulder/wrist combo being less flexible and therefore resulting in unfavourable rack position]

** Incline Barbell Bench Press **
- 52.5 kgs x 3 reps
- 55.0 kgs x 3 reps
- 57.5 kgs x 7 reps [PR]

** RFESS **
- 10 reps
- 10 reps
- 10 reps

** Snatch Deadlift **
- 40.0 kgs x 3 reps
- 50.0 kgs x 2 reps
- 60.0 kgs x 2 reps
- 60.0 kgs x 2 reps

** Back Extensions **
- 10.0 kgs x 10 reps
- 10.0 kgs x 10 reps
- 10.0 kgs x 10 reps

** Ab-Wheel Rollout **
- 8 reps
- 8 reps
- 8 reps

Two weeks 0 exercise due to illness and work. Reset 531 cycle and lowered tm slightly. Good times. More oly assistance next time.

FitNotes Workout - zondag 9th april 2017


** Hang Clean **
- 20.0 kgs x 5 reps
- 30.0 kgs x 3 reps
- 40.0 kgs x 2 reps

** Clean **
- 40.0 kgs x 2 reps
- 50.0 kgs x 1 rep

** Incline Barbell Bench Press **
- 37.5 kgs x 5 reps
- 45.0 kgs x 5 reps
- 50.0 kgs x 9 reps

** HBBS **
- 65.0 kgs x 5 reps
- 75.0 kgs x 5 reps
- 85.0 kgs x 7 reps
- 50.0 kgs x 10 reps
- 50.0 kgs x 10 reps
- 50.0 kgs x 10 reps
- 50.0 kgs x 10 reps

** Chin Up **
- 5 reps
- 5 reps
- 5 reps
- 5 reps
- 3 reps

Verstuurd vanaf mijn ONE A2003 met Tapatalk

FitNotes Workout - woensdag 12th april 2017
Body Weight: 84.7 kgs

** Hang Snatch **
- 20.0 kgs x 2 reps
- 30.0 kgs x 1 rep
- 30.0 kgs x 1 rep
- 30.0 kgs x 1 rep

** Snatch **
- 30.0 kgs x 1 rep
- 30.0 kgs x 1 rep

** Snatch Pause **
- 30.0 kgs x 1 rep
- 30.0 kgs x 1 rep

** Overhead Press **
- 30.0 kgs x 5 reps [Taking a wider grip from now on, more in line with my clean grip]
- 35.0 kgs x 5 reps
- 40.0 kgs x 9 reps

** Barbell Front Squat **
- 55.0 kgs x 5 reps
- 62.5 kgs x 5 reps
- 70.0 kgs x 7 reps

** RFESS **
- 8.0 kgs x 10 reps [PR]
- 8.0 kgs x 10 reps
- 8.0 kgs x 10 reps

** Snatch Pull **
- 30.0 kgs x 3 reps
- 50.0 kgs x 3 reps [PR]
- 50.0 kgs x 2 reps

** Snatch Deadlift **
- 70.0 kgs x 3 reps [PR]
- 70.0 kgs x 3 reps

Went to new location of gym chain, no romain chair to do back raise / extension

Still not feeling fit. In all likelihood this will continue until ~mid June at the least, because only then will I have had examination at hospital and (hopefully) result of tests + medication to fix this **** (probably colitis).

FitNotes Workout - donderdag 20th april 2017
Body Weight: 86.3 kgs woops 5 days in France

** Snatch **
- 30.0 kgs x 1 rep
- 35.0 kgs x 1 rep
- 40.0 kgs x 1 rep
- 42.5 kgs x 1 rep [PR]

** Clean **
- 40.0 kgs x 1 rep
- 45.0 kgs x 1 rep
- 50.0 kgs x 1 rep

** Hang Clean **
- 50.0 kgs x 1 rep
- 50.0 kgs x 1 rep
- 50.0 kgs x 1 rep

** HBBS **
- 70.0 kgs x 3 reps
- 80.0 kgs x 3 reps
- 90.0 kgs x 7 reps

** Incline Barbell Bench Press **
- 40.0 kgs x 3 reps
- 47.5 kgs x 3 reps
- 52.5 kgs x 8 reps

Took it real easy today, coming back from Easter trip to France. Heading to the oly gym for the first time tomorrow, deo volente, and don't want to be too sore there.

Nice!

So yes, it happened. Was a pretty great experience. Tiny gym, little bit run down, but definitely best (and pretty much only) option for me to do weightlifting with live coaching. Owner of the gym is Tom Bruijn, who I suppose was best Dutch wler back in the day. There was a coach hanging around who was giving me a bunch of tips, basically personal training session since there was only one other guy training. They have a wling beginner course starting in a couple of weeks for 1 evening/week which I will sign up for. Additionally I will sign up to be able to do all my training there, so hopefully will be there 3 times p week maybe even 4 when the course starts? I will try to figure out a more appropriate programme over the next days/weeks, focusing more on wling. They said there will usually be a coach around giving tips here and there.

So let's see what I actually got done (ex post guesstimation)

FitNotes Workout - vrijdag 21st april 2017
Body Weight: 86.3 kgs

** Hang Clean **
- 20.0 kgs x 3 reps
- 30.0 kgs x 3 reps
- 40.0 kgs x 3 reps

** Clean **
- 40.0 kgs x a billion reps with coaching giving tips.

** Split Jerk **
- 3 reps
- 3 reps

I told him I had never done jerks, he asked if I wanted to, I said yes. After some reps with the stick he must have realized truly how much of a jerk noob I was and he made me do:

** Lunges **
- 10 reps
- 20.0 kgs x 10 reps [PR]
- 20.0 kgs x 3 reps
- 20.0 kgs x 3 reps
- 20.0 kgs x 3 reps

So yes, turns out I had never ever had done a lunge before and they can be pretty hard. Doing "a million" of them with the bar exhausted my upper back/shoulders more than anything so I switched to placing the bar on my back. Then my legs + lungs gave out.

** Barbell Front Squat **
- 70.0 kgs x 3 reps
- 70.0 kgs x 3 reps
- 70.0 kgs x 3 reps
- 70.0 kgs x 3 reps
- 70.0 kgs x 3 reps

** Back Extensions **
- 12 reps
- 12 reps

I don't really know how good these coaches are, but I think it's definitely my best option so I will just give it a go and evaluate in a couple of months (if I don't give up before then...)

Nice!! Finding a sweet environment for training makes it a hell of a lot better in my experience

Went to my "old" gym, to end my subscription. 30 days notice so will probably continue going there every now and then for some stuff.

FitNotes Workout - zondag 23rd april 2017
Body Weight: 86.4 kgs

Started with various snatch stuff, hang snatch, pause snatch, snatch pull etc and then did three or four singles at 30kg

** Barbell Front Squat **
- 57.5 kgs x 3 reps
- 67.5 kgs x 3 reps
- 75.0 kgs x 6 reps

** Overhead Press **
- 32.5 kgs x 3 reps
- 37.5 kgs x 3 reps
- 42.5 kgs x 6 reps

** Snatch Push Press **
- 30.0 kgs x 3 reps
- 35.0 kgs x 3 reps
- 37.5 kgs x 3 reps [PR]

** Snatch Balance **
- 30.0 kgs x 3 reps [PR]
- 30.0 kgs x 3 reps
- 30.0 kgs x 3 reps

** Push Press **
- 30.0 kgs x 5 reps
- 37.5 kgs x 5 reps [PR]
- 37.5 kgs x 5 reps
- 37.5 kgs x 5 reps
- 37.5 kgs x 5 reps

** Split Jerk **
- 5 reps

FitNotes Workout - dinsdag 25th april 2017
Body Weight: 85.8 kgs

** Hang Snatch **
- 20.0 kgs x 3 reps
- 30.0 kgs x 3 reps

** Hang Snatch + Snatch Balance **
- 30.0 kgs x 2 reps [PR]

** HBBS **
- 75.0 kgs x 5 reps
- 85.0 kgs x 3 reps
- 95.0 kgs x 5 reps

** Incline Barbell Bench Press **
- 45.0 kgs x 5 reps
- 50.0 kgs x 3 reps
- 55.0 kgs x 6 reps

** Chin Up **
- 5 reps
- 5 reps
- 5 reps

Weak all around obv, but I don't mind really. Tomorrow oly gym again hopefully. Life has been a bit chaotic with holidays, have to figure out a training schedule (as in, which days I am going where, evenings or afternoons).

Misinterpreted today's opening hours.
mmm

Gym also closed tomorrow due to national holiday, so instead I did some random stuff with the few weights I have lying around at home:

FitNotes Workout - woensdag 26th april 2017
Body Weight: 85.8 kgs

** Dumbbell Hammer Curl **
- 17.5 kgs x 5 reps [PR]
- 17.5 kgs x 5 reps
- 15.0 kgs x 7 reps [PR]
- 15.0 kgs x 7 reps

** RFESS **
- 24.0 kgs x 8 reps [PR] [Kettle bell hanging from opposite arm (inside)]
- 24.0 kgs x 8 reps
- 24.0 kgs x 8 reps
- 24.0 kgs x 8 reps

** One-Arm Standing Dumbbell Press **
- 17.5 kgs x 6 reps [PR]
- 17.5 kgs x 6 reps
- 15.0 kgs x 10 reps [PR]
- 15.0 kgs x 10 reps

** Push Up **
- 20.0 kgs x 8 reps [PR]
- 20.0 kgs x 8 reps
- 20.0 kgs x 8 reps
- 20.0 kgs x 8 reps

** Ab-Wheel Rollout **
- 8 reps
- 8 reps
- 8 reps
- 8 reps

Feeling very jonfon

Easy morning jog
3.4km 21:33
6:05
6:06
6:18
6:10 pace

+ 3x5 chin ups

FitNotes Workout - vrijdag 28th april 2017
Body Weight: 85.8 kgs

** Snatch **
- 30.0 kgs x 1 rep [x one million]

** Barbell Front Squat **
- 60.0 kgs x 5 reps
- 70.0 kgs x 3 reps
- 80.0 kgs x 4 reps
- 65.0 kgs x 3 reps
- 65.0 kgs x 3 reps
- 65.0 kgs x 3 reps

** Back Extensions **
- 10 reps
- 10 reps

FitNotes Workout - zaterdag 29th april 2017
Body Weight: 85.8 kgs

** Overhead Press **
- 35.0 kgs x 5 reps
- 40.0 kgs x 3 reps
- 45.0 kgs x 5 reps
- 40.0 kgs x 5 reps
- 30.0 kgs x 10 reps
- 30.0 kgs x 10 reps
- 30.0 kgs x 10 reps

** Chin Up **
- 5 reps
- 5 reps
- 5 reps

** Dumbbell Hammer Curl **
- 14.0 kgs x 8 reps
- 14.0 kgs x 5 reps

FitNotes Workout - zondag 30th april 2017
Body Weight: 85.8 kgs

** Hang Clean **
- 20.0 kgs x 5 reps
- 20.0 kgs x 5 reps

** Clean **
- 30.0 kgs x 5 reps
- 30.0 kgs x 5 reps
- 30.0 kgs x 5 reps
- 40.0 kgs x 5 reps [PR]
- 40.0 kgs x 3 reps

** HBBS **
- 67.0 kgs x 5 reps
- 77.0 kgs x 5 reps
- 87.0 kgs x 7 reps

** Clean Deadlift **
- 60.0 kgs x 3 reps
- 60.0 kgs x 3 reps
- 60.0 kgs x 3 reps
- 60.0 kgs x 3 reps
- 60.0 kgs x 3 reps

** Ab-Wheel Rollout **
- 8 reps
- 8 reps
- 8 reps

FitNotes Workout - dinsdag 2nd mei 2017


** Split Jerk **
- 20.0 kgs x 5 reps [PR]
- 20.0 kgs x 5 reps

** Hang Clean + Split Jerk **
- 20.0 kgs x 3 reps [PR]
- 20.0 kgs x 3 reps
- 20.0 kgs x 3 reps [And other jerky stuff]

** Barbell Front Squat **
- 60.0 kgs x 5 reps
- 65.0 kgs x 5 reps
- 75.0 kgs x 6 reps

** Pull Ups (Rings) **
- 3 reps
- 3 reps

** Overhead Press **
- 32.5 kgs x 5 reps
- 37.5 kgs x 5 reps
- 42.5 kgs x 6 reps

** Back Extensions **
- 10.0 kgs x 10 reps
- 10.0 kgs x 10 reps
- 10.0 kgs x 10 reps