It was difficult to get going for the first session on the Friday morning. All major muscle groups were shouting at me and we were training earlier than the previous days. I took my time warming up and it was a mercy that at this stage of the week, my joints and muscles were easily warmed up and ready to go. They had a adapted so that there was not as long a warm up needed. I began with some bar work and glute activation work.
1. Snatch: Work up to 93 for 4 sets of 2--These were very rough and I just had to get them done. For some reason I was cutting my pull short.
2. Power Clean: Work up to 110kg for 3 x sets of 3--These were tiring but each set got better because I got a snappier second pull and therefore faster elbows. There was an extra 10kg than when I did these the last time.
1 hour break
3. Clean Pulls: Work up to 140kg for 4 sets of 2--I was working on keeping my back locked on these. Next time I do them I need to focus on initiating my pull at the top of the movement. This was also 5kg heavier than last time.
4. Back Squats: Work up to 150kg for 3 x sets of 5 reps--These were very tough and my last rep on my last set was gruesome, but succuessful. There is a video below of my second set. Considering I was only doing doubles of these on Monday, I was delighted with getting the three sets of five. I had only ever tripled 150 before.
By the end of Friday's training I was more fatigued than I have ever been from weightlifting. The hour break between sessions meant that I could pile on more weight. I was weighing in heavier by the end of the week also. It will be intersting to see how the body reacts to this week's ten session in five days for training tomorrow and over the next week. Here is a video of my 150 Back Squats and the second video is pure gold, so make sure your audio is working.