It was another tough but satisfying session. Laura got a training pr in the Clean and Jerk and I got loads of volume again, but not quite as much as last week, as this week is supposed to be as high in intensity but not quite as much volume. I did the following:
Jerk Skill with bar
Split Jerk--2x3@50
Power Clean and Jerk--1x1@60, 70, 80, 90, 100--These felt nicely locked in.
Overhead Squats--4x5 with loads of flexibility in between all the warm up sets and overhead squats.
Drop Snatch--1x3@bar, 40, 50
Snatch--1x2@60, 70, 78, 85x3
Clean grip pnf x2--This really helps keep my elbows level in the catch position. Mt left elbow had a slight discrepancy of a few inches and this exercise really helps. I will put up a video of it soon.
Jerk skill with 60
Clean and Jerk--1x1@60, 80, 90, 100, 110, 117, 122x3--The jerks were fast but not particularly locked in or technically sound.
Back Squat--1x3@90, 110, 130, 140, 150--I could not get through the sticking point in the third rep of 150. I had nothing left in the tank
Front plank with ab vacuums--4x30 on/off
Here is a video of one of Laura's Snatches and her pr Clean and Jerk:
Wednesday 28 January 2009
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5 comments:
Great lifting Matt!!
I'm not Matt, apparently I'm Lara now :)
congrats on the pb Laura, very sharp!
Cheers. But god Cathal, I've rarely been further from sharp... Leech has had me start squatting 4x per week, it's been rather a shock to my delicate feminine constitution ;)
Still, it seems to be working, somehow!
Congratulations Laura! Its all relative but you look awefully sharp to me.
As for squatting 4x week .. egads!
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