Fitness Log 2013-07-09: Snatch, Bench, Kettlebells

Snatch Grip Deadlifts/Pulls

• Pulls: 65 lbs x 5, 95 x 5
• Deadlifts: 115 lbs x 5, 125 x 5, 135 x 5, 150 x 3, 165 x 2, 180 x 1, 195 x 1, 200 x 1
• On the last few deadlift reps, held at the top until grip gave out for extra grip work.

I’ve noticed that with snatches, the pull from the ground starts feeling really heavy at around 135 lbs and the grip starts feeling really weak.  Going along with the same logic as working on overhead squats, how the heck do I expect to snatch a weight if I can’t properly pull it off the ground?  As a result, I’ve decided to work on snatch pulls/deadlifts.  Combining the work on the pull from the ground with the overhead squats, I figure I am biasing the odds in my favor by getting strong on the start and finish of a full snatch — the parts that are amenable to simple linear progression style work.

I’m a little surprised that I managed to get up so heavy on the deadlifts and figured my grip would’ve given out before then.

Bench

• Warmup: 45 x 5, 95 x 5, 135 x 5, 165 x 2
• 180 x 5, 5, 9

Decent session.  I decided not to do the Bas’ Barbell bench program this time around.  I figure the squat program is enough volume for me to acclimate to.  I also realized that if I was willing to go to two bench days a week for the Bas’ Barbell program, I could just switch to two days a week for the basic linear progression work.  So most likely on Friday, I will bench again with +2.5 lb increase.  I will follow that with standard press work and see how that goes.  My bench is currently the slow lift that is lagging behind the others so I’d like to see it go up.

Kettlebells

• Turkish Get-Ups – 5 minutes
• 18 kg bell (2 kg increase)
• 4 reps each L/R

I bumped up the weight from the previous 16 kg to 18 kg (40 lb to be exact).  It went well.

My major issue with the TGU at this point is the last step going from support arm extended to elbow down and then fully back down to the starting position.  I’ve just been kinda dropping down to this position with lighter weights which makes heavier weights pretty precarious.  The 18 kg turned out to be nice because it let me practice this portion in a more controlled manner but still had enough heft to make it obvious when I screwed up.