Hi! Training week #6 consists of 3 main and 2 additional trainings. There will be also one "control" exercise. We'll review every training step by step.
TRAINING #1
Exercise #1: HYPEREXTENSION! You often write that muscles get clogged after this exercise - that's good, your muscles grow))) Try to have more stretching if that happens.
Exercise #2. SNATCH PUSH PRESS + SNATCH BALANCE + SQUAT. I launch the competition #TOR_complex in the INSTAGRAM.
This complex has been picked up by many of famous Crossfit athletes and weightlifters.
The difficulty is: you need to make 150% of your own weight. If you want to take part, even with small weight - even though it's cool .
Fix and lower down. I advise you to sit in the squat a long as possible - you should feel stretching, some discomfort is possible - but it will go away bit by bit.
Exercise #3. "DEFICIT" SNATCH! This snatch is uncomfortable, but it must be done. Pay attention to your lower back...
...your lower back may not "get inserted" from the start, it is necessary to control it and try to keep it. The dais can be put a little lower than you put it usually.
Draw off from this position, don't forget about your lower back. Try not to speed up from the start. Gradually accelerate to your knees and jump up.
Exercise #4: SNATCH PULL! We use straps, if it's a small weight - the exercise can be done without straps.
This exercise will help us to define what we haven't done in "DEFICIT" SNATCH. Stand, draw off. It's gonna be more comfortable from the start.
Some of you ask the question: Do I have to get on the toes? - You can get on your toes when performing the pull, but only if you do it CORRECTLY!
On practice, not everyone is able to do it right - it is better to do this exercise without it, the time when you'll do it right will come.
Exercise #5: PUSH PRESS! It's better to get to 85-90% of your PR in CLEAN&JERK, we'll get to the heavier weight gradually.
I notice the most common mistake in performing the exercises with a barbell from the chest. When an athlete dips, makes a stop and then starts to move upwards.
Don't stop, sit down and get up immediately. If you stop in the squat, the barbell stops and you'll have to put twice as much effort to accelerate it. That is the reason why you lose 20-30 kg minimum.
Train #1 - DONE. Get to the next one.
Training #3: consists of 4 exercises, one of them is the "control" one - CLEAN&JERK (#3).
Exercise #1: HYPEREXTENSION. I consider every athlete has already remembered algorithm of this exercise, so, we won't spent our time talking about again.
Exercise #2: HANG SNATCH! FAQ: Why there's a lot of "hang" work in the plan? I believe that if you compare 10 exercises with the platform and 10 "hang" exercises - the quality of "hang" exercises will always be higher ...
... as you stand with right angles, lower the barbell right and stand up right. Therefore, it's better to work on the technique with the help of "hang" exercises.
Don't forget about the fixation in the "control" exercises: I often see athletes lift the barbell and just drop without fixation. There should be fixation.
Exercise #3: the "control" exercise, CLEAN&JERK. 90%! if you feel it is too hard for you, you can put a smaller weight.
If you feel it "goes" - take a heavier weight. But it should be reasonable and adequate.
I pay your attention to the dip, I don't stop at the bottom. Now I'm gonna show you the incorrect option.
I understand there are videos when high rank athletes lift with a stop in the squat - don't use it as you're still learning - you will lose dynamics.
Exercise #4: CLEAN PULL! There will be "good" weights. They say, - there's a few pulls, a few squats. No standing on your toes. Focus on your lower back - it should be tighten all the time.
Train #3: DONE. So, get to the next one.
Exercise #5 (the main one): consists of 5 exercises. Exercise #1: HYPEREXTENSION! I don't do it, you do it necessarily.
Exercise #2: MUSCLE SNATCH! Performed as the SNATCH, bu the only difference is the second pull, and you should get on straight legs.
Get up, pull back, the main effort is put after you've passed the knee height. Nothing complicated, a very good exercise for working out the interaction of your hands and feet.
Exercise #3: SNATCH! Do it without straps this week, tape your fingers with a bandage or plaster: we adapt our fingers to the competition conditions.
I remind you: put your shoulder blades together and squeeze your shoulders up, thus, the barbell is fixed behind the head.
Exercise #4: JERK! I remind you: we don't stop in the squat. Dip-drive hard and push the barbell up.
If you want to add some variety - add 2-3 seconds fixation: stand with the barbell for 2-3 seconds.
If you feel some sway, left, right, forward or back - wrong - you don't stand on a full foot.
The last exercise this week is #5: BACK SQUAT. Get down slowly and get up quickly. Accounted according to your maximum squat.
And then you can make "light" jumps, and "finish" your feet this week. But be careful: there will be several competitive exercise with heavier weight next week.
I remind you: you can upload your videos on the "control" exercise into INSTAGRAM and put a hashtag #Torokhtiy_GANG, I'll watch It and give comments whether it's correct or incorrect.
Bye, guys. Train together, train right.