Power Snatch | MarkFu's Barbarian Blog

Put It Up or Shut It Up!

One of the most interesting people in the lifting and throwing sports is Dan John. I enjoy his newsletters and especially his e-book, “From the Ground Up”. My workout was inspired by the lifts Dan likes to teach.

I didn’t go all out, but I did get a good workout and enjoyed the lifts.

My warm-ups:

Overhead Press: 45 x 15, 90 x10; Squat, 45 x 15, 90 x 10; Dislocates & Overhead Squats with the stick; 15/15/15. Overhead Squat with a 45# bar x 3.

The fun part:

Power Snatch + Overhead Squat + Hang Squat Snatch + Overhead Squat, x 3:

45/55/65/75/85.

Overhead Squats x 5

90/95/100/105/110

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March 2nd, 2008 Posted by MarkFu | Weblogs | no comments

Wildcard Weekend!

The start of a new year means the NFL season is winding down and this weekend, sixteen teams play to advance in the playoffs. The Green Bay Packers are one of four teams that have a first round bye and will play the Seattle Seahawks in legendary Lambeau Field in Green Bay.

I didn’t have a bye so I went to the gym and tried something new and something old I haven’t done in a long time…the bench press.

I did a few sets of the Burgener Warm-up and did a Dan John routine.

4 sets, 8 reps each of Power Snatch, Overhead Squat, Back Squat, Good Mornings, Rows and Deadlifts.

45/55/65/75.

It has been a long time since I have done bench presses and the last time I did, I re-injured my left shoulder. In doing 7 x 3, I would go no higher than my bodyweight for fairly obvious reasons.

135/155/175/185/205/185/185.

The Dan John routine was a smoker and I liked it for that reason. For the bench press, caution and moderation was a good call.

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January 6th, 2008 Posted by MarkFu | Sports, Training Log | no comments

Born to Be Mild

Here is a funny animation from Pulitzer Prize-winning political cartoonist and animator, Walt Handelsman for all of us baby boomers working out like maniacs. For a Christmas present, I received from Valerie, 3 sessions with kettlebell instructor Steve Belanger, RKC, of Old School Barbell Club in Westminster, CA. His Kettlebells and Beyond website can be accessed here. I met Steve about a year ago when he was an instructor at a Crossfit Kettlebell seminar at Valley Crossfit. This combination stoked my interest in kettlebells and it made sense to seek Steve out for some training. For my first session today, we went through the mechanics of the swing and the snatch and will spend more time the next session on the clean and the clean and jerk and whatever else Steve has in mind.We concluded the first session with a nice cardio rip.

5 rounds of 10 two-handed swings with a 28 kg kb and immediately over to 16 kg snatches, 5 each arm. Rest 30 seconds and get some more.

I am looking forward to the next session with Steve. He is a very personable guy and a good coach. Thanks Val!A few hours later, if the KB stuff wasn’t enough, I went to the gym and lubed up with 3 rounds of the Burgener warm-up before doing some light Oly lift work.