Mobility
Ankles, Knees, Hips, Shoulders and Wrists
Warm Up - Shoulder Dislocates / Achilles Stretches / Quad Stretches / Squat Stretches / Shoulder & Wrist Stretch 2 x 10
Triple extension / Snatch High Pulls / Snatches /Power Cleans / Split Jerks 3 x 3
Test
Hang Power Snatches - 5 sets 5 reps - 35kgs
Snatches 4, 3, 3, 2, 2 1, 1, 1 - 50kgs
Clean & Push Press 5 x 3 - 55kgs
Clean & Jerk 2, 2, 2, 1, 1, 1, 1, 1, 1 - 60kgs
Back Squats 5 x 3 - 60 kgs
Med Ball Slams - 2 x 12
Plank - 90 secs
Stretches
Comments: Yesterday morning I woke up with a migraine. It didn't turn into a full blown puker but I was at the stage where I couldn't see out of my left eye and couldn't talk or even think coherently. Consequently I spent yesterday doing whatever felt like it would help me get over it - that included KFC and chocolate.
So today, while I wasn't prepared to be at my best, I didn't think I'd be at my worst either.
Maurice told me on the way in that he had the new program almost sorted but wanted to have a bit of a test session to see where the weaknesses were and what way to slant the program. I was getting cut loose!!
Hang Power Snatches were grand and really only to get us warmed for the snatches proper. I struggled though pulling them from the deck. I managed only a few iffy 50s.
It was a similar story on the next pair of exercises. I was fine hang cleaning & p pressing, but when we switched to C&Js I was lost. I was powering, pressing and muscling these weights up everytime, but my technique was gone. Contrasted to Maurice who looked very fluid and smooth on his lifts. On a few ocassions I caught the bar from a clean with my knees locked out!! I wasn't getting under the bar for the jerks and more often than not just pressed it out. All the while getting more and more annoyed at myself.
Maurice told me while it was clear I had the strength, he wouldn't let me put anymore weight on until I did it right. Evidently I never did.
I think he then kept the reigns on me for the back squats too because he could see I was getting annoyed. It was only really on the last set that I did a decent set there anyway. Haha
So lots of technique work now I'd suggest in the program. I need to start doing a bit extra with the broomstick and empty bar about the house. I shall also be searching for some lifting shoes, I switched to my converse style ones today and they really did me no favours. A couple of times they got caught in the grooves in the floor and tweaked my back a little while jerking.
Sooner this session is behind me the better as far as I'm concerned, but I can draw some positives from it. My Snatch is up 10kgs in about 5 weeks. And I lifted 5kgs off my best overhead lift 6 times. The strength was easily there to exceed it too I'm sure. Even a bit of improvement in technique and I wouldn't be surprised to lift 15kgs more than today.
Sep through Nov
10 years ago
Hah! You think you did poorly but in realty that was great session!
ReplyDeleteThere are a few natural gifted athletes who master these complex movements but they are quite rare. You already possess tremendous strength but it will time and patience to effectively use it in your lifts.
I have had to drop back down 5kg in my snatch because my form was degenerating to much at the higher weight. I will inch back up slowly and steadily and will be all the better for it.
As for the assistance lifts, predominantly squats, you will progress much faster than your o-lifts as your lower trunk strength gets turned loose with much simpler movements.
Keep up the great work!