3_1_09 Sun KB Snatch work and front squats

3_1_09 Sun KB Snatch work and front squats
AM wt 203.5
Slept 9.5 hours ugh
Feel almost human again
AM walk--SUN!!! 11F though, 22 min avg HR 84

Juggle 3xs 2-5 min each
New juggle PR of 30 continuous done with 2 letter tennis balls and 1 pink ball

Z Health AM 5 min, later 20 min
Time in to lift 5:35pm out 6:10pm
Garage temp 34F

Front Squats
Have not done them for a long time, and only did them for a bit in the past
Tested really really well (+3")
Working on a clean grip and getting depth
45 x 7 done with arms out in front
95 x 7 then 45 x 7
95 x7//45 x 7
95 x7 // 45 x 5
All were done to bench, just above parrallel, 45 (bar ) was done to full depth, no bench
Lowered safety bars in rack to close spaced hole #4--bar at bottom was 28 inches off floor

95 x 2 rest grip x 4
Did a video and sent it to Aaron S for feedback

Front Squats: From belly button down-excellent. The main thing to work on is the chest/elbows up. The challenge you'll have is when the load gets a little heavier this will put the upper back extensors at a mechanical disadvantage as the load is placed in front of the neck and the scapula is adducted and upwardly rotated giving no help to thoracic extensors.

Basically where you start (point A is excellent) is good, it's point B that needs elbows/chest up. You could "toy" with the grip a little. Sometimes guys do a little better just slightly wider, but don't go any closer together.

Also on the front squats, maybe trying bringing your head position looking slightly more towards your right. Seems to be pulling right shoulder/elbow down slightly and possibly into more thoracic flexion on the right side.
---Aaron S

On to KBs

KB Snatch Work (done circuit style)
16 x 15/15 max HR 127
16 x 15/15 max HR 148
16 x 15/15 HR 151

24 x 10/1000 147
24 x 10/10 157
24 kg x 10/10 157

28kg x 5/5 145
28 x 5/5 153
28 x 5/5 157

Previous time 19:32 avg HR 119 vol 3,264 kg
This session
Time 20:56 avg HR 127 vol 3,720 kg (+456 kg)