Box Squat: 8x2@205
Power Clean (in kg): 2@70, 80, 90
Squat Clean: 1@100
Power Clean: 3@100
Squat clean: 1@100
Front Squat: 2x8@225
Deep Low-Bar Squat: 2x8@265
I think I'm getting the hang of the box squats. I'm definitely feeling it more in my glutes and hamstrings. Hopefully, this will carry over to my free squat.
The first clean at 100 should have been a power clean, but I must not have been focusing and didn't pull it high enough. For the last clean, I guess I just ran out of gas. My cleans are not what they should be, but I guess I'm not really focusing on them anyway. I'm considering dropping them altogether when I move to a new program.
Deep (hamstrings to calves) low-bar squats were fine, but I rested a bit between reps toward the end of each set.
Thursday, July 30, 2009
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Box squats, if done properly, should really trigger the glutes/hips to get you up. Apparently you should be sitting far enough back on the box that your shins are perpendicular to the floor and even a bit back, forcing the hips/glutes to fire. I'm definitely doing more of these once sheiko is over.
ReplyDeleteDon't give up cleans completely! So fun and useful!
Yeah. I'm mainly considering waiting until I have a proper coach before I pick up the Olympic lifts again. I just made an appalling discovery yesterday: I think I'm pulling some cleans with my arms. Not cool.
ReplyDeleteHa, some awesome standing upright rows.
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