I had a quick, one hour and fifteen minute session this evening and the intensity was good. After three successive days of walking for three hours, my legs had the strength of a drunken sailor after a night at port. Here is what I did tonight:
A quick warm up with the bar with a bit of flexibility
Snatch--I focused on lifting as fast as I could with all the weights, even just the bar. I was supposed to do 3 singles with 85%.
1x2@50, 70, 80
1x1@85, 90, 95 for three singles. They were fast but my hips were very tight all day.
Snatch Pulls--3x3@105kg. Again, these were light, but I was focusing on keeping my back flat and extending up.
Snatch Deadlifts--3x3@115kg. As above. They felt nice weight wise, but the back lock was not quite what I wanted.
Front Squats--1x2@70, 70, 100, 120, 130, 140, 150--I missed the second rep and then dropped back to 140 for two more doubles. My hips were tight in this one also.
Here is the first part of an interview with Charlie Hamilton, who is the Scottish national coach and his club regularly wins the team events in Britain. He talks about his own lifting, his gym and some of his lifters. He is a legend and a hell of coach, so be sure to listen carefully. If you did not read any of my posts from my week training with him and his boys, click here: