Weekend work

Saturday
Warm-up:
tennis strokes
good mornings
jumprope singles

3x1 push press + push jerk + split jerk (2x95,105)
6x1 push jerk + split jerk (115,125,4x135)
~10 48" box jumps between lifts (missed about half)

15-10-10 pullups

Sunday
Warm-up:
good mornings
jumprope singles

2-2-2-1 hang power snatch (75,95,115,125)
2x1 hang snatch (135)
4x1 snatch (135 [f2])
3x1 power clean (135,2x155 [c2])
~10 48" box jumps between lifts (missed about half)

A couple of quick workouts this weekend. Felt a bit flat on everything; it was a long week. Really tough time with lumbar arch on first pull. More dedicated lower back stretching needed.

I'm really liking doing tall box jumps between O-lifts. I find that box jumps loosen me up, and encourage explosiveness and precision. Basketball players have the vertical jump and football players have the broad jump, both of which are good benchmarks for raw leg power. What does the box jump add? Well, a high box jump is a mixture of power, flexibility and precision. Sure, you have to jump high (explosive extension of the hips, knees and ankles), but you also need to close your hips rapidly (which if you jump high enough requires serious flexibility) and you need place your feet carefully (as anyone who has failed a high box jump can attest to). Sounds like O-lifting, huh?