Ankles, Knees, Hips, Shoulders and Wrists
Warm Up - Shoulder Dislocates / Achilles Stretches / Quad Stretches / Squat Stretches / Shoulder & Wrist Stretch 2 x 10
Session
Hang Clean - 5 x 3 @ 30kgs (little or no back, emphasis on shrugging it up)
Power Clean - 3 x 3 @ 40, 3 x 2 @ 50, 3 x 1 @ 55kgs
Split Clean - 3 x 2 @ 55, 1 x 60, 3 x 1 @ 65, 1 @ 70kgs (PR)
F Squat - 3 x 3 @ 55, 2 x 2 @ 60kgs (missed set due to pain in adductor)
Stretches
Comments: Ate plenty yesterday and I certainly felt more energetic than Wednesday. I was feeling a lot more confident about my Split Cleans too. I think because it was a new movement I was worried about spliting under anything with a bit of weight. Today though I didn't think about it and just concentrated on pulling hard, shrugging it up and letting the split take care of itself. It was working well until a cramp/pull in my left adductor I picked up on Wednesday started to hurt. My focus seemed to switch back to the split then and I needed geeing up a bit to make the 70kgs which should have been pretty easy.
I soldiered on then through the F Squats as long as I could and ducked out of the last set of 2 keeping the weight fairly easy as well. I suspect I'll be icing my thigh now for a large portion of the weekend. Fingers crossed it's OK for Monday or Tuesday.
A 70kg split clean is awesome! As you get more solid in your front squats, I'm sure Maurice will have you start squat cleans as well. What's good about the split cleans is it teaches you how to handle the fear of quickly getting under that weight. Also 60kg front squats are no walk in the park either.
ReplyDeleteCheers Franklin. Maybe the weight isn't so awesome but progress certainly is. I'm very happy with how it is going. I can't bring myself to drop into a squat for either cleans or snatches at present. Maurice splits for both lifts but I really want to at least squat snatch.
ReplyDeleteI'm hoping that the F Squats will help me both physically and mentally in that respect. I actually like doing them more than back squats - they keep me honest and more upright taking a lot of the work out off the back and unto the legs.