Thursday – Hip Extension, the ongoing saga

Exercise	Weight	Reps	Sets
Clean + Power Jerk + Jerk	135	1	2
	155	1	2
Clean + Power Jerk + Jerk	185	1	1
Hang Snatch	135	2	1
	145	2	1
	155	2	1
PR	165	1+F	1
	155	2	1
	160	2	1

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Anx: 0 Great week!

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Reflection: Once again my hips don’t open in the second pull of clean and after the dip in the jerk. I got singled out to do jumping exercises with emphasis on extending at the knee. It a great cue for hip extension. Turns out, if you can cue yourself to remember to squeeze your butt and get fully extended at the knees (easier to cue for some reason :/) you hips will follow. All sets after that were much better, it feels a bit awkward, but will give it time.

Clean and Jerk: Shoulder felt OK, but still had a bit of pinching at full extension in the jerk. I think this might be the reason I don’t fully extend, I really hate that oscillation of the bar when you push so forcefully, so I think I may be trying to get “just enough” force to get under the bar. I tested this with heavier weight and indeed it hurts less since I cannot generate enough force to get the bar to oscillate.

Hang Snatch: Hips opened pretty well in these and got to 1 RM snatch weight again! Extremely pleased with this! Short term goal get to 185!

A few days ago decided I would try the zone diet, been eating pretty bad and have been looking for some motivation to clean that up. We’ll see how it goes. I got my measurements done and turns out I’m an 18 blocker. I went home and tried to come up with a menu, and boy is this diet front loaded in planning. Maybe I’ll expand on my plan on day 1 but just note it took me about an hour to design day one 😀

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Thursday – Hip Extension, the ongoing saga