Friday, March 13, 2009

VO2 Max Training today...

Prep work - Z, Rolling Pattern work, Goblet Squat x 3
VO2 Max 16kg x 7 reps per 15 seconds x 60 sets
Z and ASLR to finish

Really focused on the breathing pattern during the VO2Max - strong sniff in at the bottom and air forced out at the top and ensuring a good lockout at the top of snatch.  I emphasize being quick out of the bottom of the snatch - an aggressive hike and pop - then I get to take my time at the top.

Also tore 3 decks of Casino Cards and quartered 4 of those halves.  Card tearing is feeling stronger and stronger.


Nikki Shlosser said...

Sir, I've been working on the quick hike & pop with snatches as well. WHY does it insist on being so much slower than swings? Are you simply delaying the hinge even more, or is there another cue you might be able to help me with?

P. J. said...

I've been working a basic rolling pattern recently also. Especially prior to feats of strength. It's like a secret weapon. Love it. I'm a solid 3/3 in my rotary stability now.

Brett Jones said...

My thought on snatches is from the top to get my arm against my ribs as quickly as possible - once the arm starts to touch my ribs I hike pass with lat and hip flexor pull and then the pop out of bottom just takes care of itself
Try it and let me know if it works for you.

Rolling pattern work is scary awesome - did it also change your ASLR?
Hope you are doing well

P. J. said...

Brett, didn't change my ASLR. But I've been working on the psoas and quad stretch, a self version of the prone partner stretch from the FMS book. I think hip flexors are really what's holding me up. I need to get the primitive patterns DVD
Let me know when we can talk about the video project.

Brett Jones said...

You got it - I will be putting in some time in the car on Tuesday so I will try to give you a call in the afternoon.
Remember the leg lowering progression from FMS?
Do some bridges (squeezing a ball between the knees and to get the hip flexors to loosen up a bit and then go after the passive leg lower focusing on keeping the leg you are lowering straight (try to lengthen out through the leg and touch the gastroc before the heel) and keep the toes straight up.

Nikki Shlosser said...

Just wanted to let you know I've been working on this, Sir - I think small improvements are being made re: quickness, but honestly the bottom of snatches are still trying to get up to the speed of the bottom of swings. Wow, that was horribly worded. :) Anyway, hopefully the MVO2 work will have its effect there as well.

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