I trained in Sami's place today and I had an enjoyable session. Harry gave me the guidelines and off I went. As happens a lot, I spent far more time than intended and I did a bit more volume than I was supposed to, but I did not go crazy. Here is what I did this evening:
Overhead Squats--6x3--I focused on improving the position my current flexibility can achieve rather than trying to widen it. I will mix this us with trying to widen my foot base in different sessions and see how this goes.
Band Pull Aparts--3x20--These are doing wonders for my scapula health.
Drop Snatch--3x3@bar--In order for my feet to go out straight in the catch position, I have to visualise my left foot going in front and further out than my right. If I do not do this, my right goes an inch in front of my left. It is funny how you mind lies to you isn't it? What feels normal and balanced is in fact not.
Snatch Combo--1 Hang Power Snatch/1 Power Sn/1 Snatch--1x3@bar, 50, 60, 70, 75, 75
Drop Snatch--1x2@50, 60 1x1@65, 70, 75, 80--These felt fine even though I was not particularly fast. When I got to 75 and 80 my feet stopped going out wider. I obviously need to work on this.
Jerk skill with 50 for ten minutes.
Jerk from rack--1x2@60, 70, 80 1x1@90, 100, 100, 105, 110, 110, 115, 115
--I focused initially on speed under the bar, but then my dip and drive was not fast enough, so first things first, I had to sort out the dip and drive and make it faster. Of course, this made everything else faster so I learned my lesson. I hope. I am getting far better with my Jerks from the rack. I used to have a real problem with them but not anymore. I will attribute it to better concentration levels maybe.
Front Squat--1x2@60, 80, 100, 120, 125, 130--I paid careful attention to my form with these and was happy.
Behind back pull aparts--3x12
Sit Ups--3x10
This took two hours so I obviously need to speed up my lifting and reduce rest times. I still enjoyed the session and I will be training in Hercs tomorrow. Harry was saying that the idea is to have a light week and then have three more volume heavy weeks before the Nationals on April 24th.
Tuesday 3 March 2009
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4 comments:
A little heavier on the jerks, and longer than I would have hoped for, you need more time to rest this week!
We'll try and get you in and out inside an hour today!
Ha, you know that's never going to happen Harry!
You guessed it Laura. It was light and it was a technical session tonight, but it still took an hour and a half.
Yes. I think you have the power to speed up time. Shame it doesn't work during the cryotherapy :D
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