I’m a huge fan of videoing as much of your work as possible. I feel it’s incredibly important, especially on lifts, for many reasons other than posting it on Facebook so all your friends can tell you how amazing you are. Sometimes you get lucky, and hit a PR when the camera is actually on. Most of the time the video gives you instant analysis and feedback, especially on things that are hard to pick up by even the most experienced coaches.
Then, once in a great GREAT while, not only do you hit a massive PR, but something else happens that makes the video infinitely fun and appealing (think Mike Poppa smashing the PVC after his buddy Snatched 250#).
On Saturday, Paul Castaneda had one of those moments…
Paul Castaneda – 275# Snatch (10# PR and up 60# in 6 months):
1) 7X1 2-Position Snatch – heaviest possible, rest 60 sec.
*Notes: Position #1 is from the floor, Position #2 (without dropping the bar) is the low-hang – approximately 2″ from the floor.
2a) 5X3 Snatch First Pulls w/ 3 count pause at the knee – heaviest possible, rest 60 sec. DEMO VIDEO
2b) 5X5 Tempo HBBS @ 75% – rest 60 sec.
*Notes: Quick descent, 3 counts (seconds) in the rock bottom, bounce and quick back up.
30 Push Press 135/95#
30 Over-the-Box Jumps 30/26″ (touch top)
30 C2B Pull-ups
30 Deficit HSPU (6/4″ to Ab-Mat)
1a) 3X20 Reverse Hypers – medium/heavy rest 45 sec.
1b) 3X25 UB GHD Sit-ups – rest 45 sec.