Tuesday 10 February 2009

Tuesday's training

My session tonight was more tiring than I thought it would be. On paper it looked easy, but after the weekend and yesterday's session, I am pretty whacked now. I am continuing to work on my skill weak points in the beginning and warm up for each session and my physical weaknesses at the end. I did a lot of work on my bottom position in the Snatch and I am also working on improving my hamstring strength at the end of each session. I also have weak mid-traps and rhomboids, so I ordered a set of Iron Woody bands so that I can do various exercises that I will put up to strengthen the areas in between my shoulder blades. A weakness here is particularly prevalent in the Snatch and heavy cleans where strength and stability in the area is a must for an efficient force application.

Tonight I did the following:

Jerk skill work with the bar
Overhead Squats--6x3--At the bottom of every third rep Sami forced my hips into the bottom position.
Drop Snatch--1x3@bar, 40, 50, 60--Again I focused on getting my feet wider in the catch position.
Snatch Combo (Hang Power Snatch, Power Snatch, Snatch)--1x3@65, 70, 75, 80--This is so tiring!
Clean grip PNF stretch x2
Jerk skill with 50
Clean and Jerk--1x2@60 1x1@70, 80, 90, 100, 110, 115--My positioning and speed were very good on the last lift but my elbows were soft and I pressed out with my right elbow. This shows I was not pressing up enough.
Back Squats--1x2@90, 110, 120, 136x4
Natural Glute Ham Raise--3x3--This will always be sub-maximal.
Sit-Ups--3x8--Old school, but when done properly they murder your upper and lower abs.
Partner groin/hip flexibility exercise x2


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