Training - 17th & 18th & 21st & 22nd March 2014

17th March

Back Squat: 3x(5/3/1) @ (230/240/250, 240/250/260, 250/260/270)
Snatch Pull off Blocks: 135,145,155 x 3 (w/ rebend), 165x2x2, 175x2x2, 135x4x3 w/ 3 pos'n pauses
Glute Ham Raise 5x5
Ab Wheel 3x

18th March

Did some light snatches off blocks. Was feeling really tired and bleh, so didn't do much.

21st March:

Snatch Balance: Just did a couple of triples at 115?
Front Squat: Work up to 225x3 for 1 set

22nd March:

Snatch off High Blocks: Bunch of sets, didn't really regulate
Back Squat: 235x2x6, 215x3x8, 185x1x13
Glute Ham Raise: 5x5
Rows: 120x5x10
Ab Wheel 3x


Not really the best week. Things were a little thrown off with me being really tired on Monday and then going to the Dream Theater concert on Thursday.
Also, I had really chronically tight traps this entire week, which is why I hesistated to do much with the Snatches. It's the same old imbalance/injury that's been plaguing me for a while.

Here is the break down of my analysis: Really tight Pec minor/ shoulders are pulling the traps down, and causing the upper trap to stiffen up. Because the mid traps are lengthened, the upper trap is forced to do a lot more work, and gets further tight to the point of hurting.
Need to continue stretching routine for chest/shoulders (started getting a bit lazy), and also going to start adding it things to activate the mid traps more passively. Hopefully those spine erectors get fired up a bit better!