I had a fun workout tonight. Laura, Shane and Roy were there valiantly fighting against gravity also. Like last night, there was three half hour exercises with a 15 minute warm up and auxillary work. Sami got a 2kg pb in the Snatch earlier in the day so well done to him.
Overhead Squats--6x5--with one pnf at the bottom of the squat.
Snatch--30 minutes--1x3@40, 40, 40 1x2@60, 70, 75
1x1@80, 85, 90--miss, 90-- I simply pulled faster--95, 98, 100, 102--I missed this three times. I was happy with the power but I was slightly out of sync. I will build my Snatch back up again and improve it over the next three weeks. I was happy with the snappy 100. The 102 was there but I let it fall down on me and pulled back slightly. Eamonn made the comment that I was initiating the second pull too early, so I focused on staying over the bar and this helped.
Power Cleans--30 minutes--1x2@60, 60, 80 1x1@90, 100, 110, 115--This was fast and I left it there because it was not as high as usual. I went back down to 100 for four doubles.
Front Squat--1x3@70 1x2@100, 110 1x1@120, 130, 140, 145, 150--I lost focus on this lift and got too loose and got buried at the bottom. A bit silly, but I won't make the same mistake next time. Until it happens again.
Band Pull Aparts--3x20
Single arm band pulls--3x20
Here is a video of Gillian's Clean and Jerk from Saturday. It is not heavy, but she has a shoulder issue and she was working on pushing herself under the Jerk.