April 10, 2007 - Testing week

April 10, 2007 - Testing week
Core Performance Movement Prep
Core Performance Prehab:
Swiss ball crunches - 15#x20
pillar bridge front - narrow stance - 10L/R
Pillar Bridge side - jumping jack - 10L/R
glute bridge - knee bent - 10 L/R
mini band walk - 10L/R
Y's and T's - 10, 10

quadruped hip rotation - 4L/R
scap pushup - 15

OHS - stick x 15, 45 x 5, 95 x 5, 135 x 3, 95 x 21
Power Snatch + OHS - 45 x 1, 95 x 1, 135 x 1, 135 x 2, 135 x 2, 135 x 2
Snatch Balance - 45 x 5, 95 x 5
High Pull - 135 x 3
Power clean - 135 x 1
clean + jerk - 135 x 1, 185 x 1, 195 x 1, 205 x 0
press outs-135 x 3, 185 x 3, 195 x 3
sotts press - 45 x 3, 45 x 3
muscle snatch - 45 x 5, 65 x 5, 85 x 4
DB curls - 45 x 9, drop set 30 x 5, drop set 20 x 7

Notes:
-So originally today I was going to take it light because my lower back feels like crap from the DL's but after a few OHS's I thought I'd try a hand at snatch and C+J's
-OHS - 135 x 3 wasn't all that hard, I was pretty surprised when I got 21 with 95 that's for sure.
-Power Snatch - UGH!! Ok so it's pretty bad that I can muscle snatch 85 for 4 and I power snatch 135, so I threw in the snatch balances to work on the drop.
-Snatch Balance - 95 felt good but I wasn't comfortable moving up to 135.
-Clean + Jerk - I stopped after I missed 205, I had a press out on 195, my jerk needs work.
-Sotts Press - Ok so in the bottom squat position your suppose to do a shoulder press right? Then why is it I couldn't even push up 95? 45 was even a struggle huh??? I need to reread this because I feel like I must have been doing something wrong here.