Saturday 28 February 2009

Saturday's supreme volume training

Today, I have had the hardest weightlifting training day I have ever had. Right now I am beyond tired, but I am satisfied with how the day went.The idea was to progress our training day from two weeks ago and add more volume. We also added the benefits of cryotherapy sessions between and after our sessions. The cryotherapy chambers is -110degrees Celcius and you stay in there for anywhere in between three to five minutes. I did three sessions with 5 minutes in the chamber each time. The idea is that it revitalises the body in a way far outstripping ice baths. I have used cryotherapy on two different occasions and I found it very useful. Click here to see how cryotherapy works. Here are the four sessions I did today:

Session 1: One hour

Overhead Squats--4x5
Drop Snatch--1x3@bar, bar
Power Snatch--1x3@40, 40, 50 1x2@60, 70 1x1@80, 85, 90, 90, 93--This was not a power snatch, but it was smooth. 3x2@75--I did these for extra volume.
Clean Pulls--1x3@60, 90, 110, 130 for six sets--I found these very tiring, particularly this early in the day.
Overhead Press--3x5@40--Very light but used to warm up the shoulders.

30 minutes break

Session 2: One hour

Snatch bar work
Snatch--1x3@40 1x2@40, 50 1x1@60, 70, 80, 85, 90, 95, 100
1x1@102.5--I missed this twice on got it on the third attempt. This is not a particularly hard weight, but locking it in was the hard part. I then missed 105 twice as it was ever so slightly out in front both times. Oh well, not today.

Back Squat to max--1x2@60, 100 1x1@130, 150, 160, 165--I tried to go as heavy as I could but this felt really heavy, which I did not expect. 1x2@145--I did this last set for a spot of volume.

I had my first 5 minute cryotherapy session here. I only had ten minutes between the cryo and the third session and I needed a bit more time to thaw out looking back on things.

Session 3: One hour

Clean and Jerk--1x3@40, 40, 50 1x2@60, 60 1x1@70, 80, 90, 90, 100, 110
1x1@117.5--The cleans started to feel very heavy despite the fact they would usually be an easy power clean.
1x1@125, 130--This clean was really hard and I know it was my max for today. I got the jerk but pressed it out with the right arm. This was a really difficult lift and I was happy to get it.
I then dropped down to 105 for three sets of 2 cleans and 1 jerk.

Snatch Pulls--1x3@60, 80, 100 for four sets

30 minutes break

Session 4: One hour

Power Cleans--1x2@60, 60 1x1@70, 80, 90, 100, 110, 115, 120--This last rep was pulled up to power height but it forced me down.
I then went back down to 100 for two doubles.
Back Squat to max--1x2@60 1x1@100, 120, 130, 140, 150, 160--This buried me twice. I was too spent for it I am afraid.
I then went down for a double on 130 to finish the day's training off.

I am now as tired physically as I have ever been. Well done to Gill, Sami and Laura who all got Snatch pr's. I wanted one too but I was not even able to Snatch 105. Maybe next time. I will post tomorrow to discuss the benefits of the cryotherapy.


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