I had a tiring, but enjoyable session with Sami and Wayne Healy today. We were supposed to have a half hour break in the middle, but we were all running a little late so I did everything in a row. Looking back, I made two errors today:
1. I did not eat enough before training. This affected my energy levels and hindered the latter half of my workout.
2. I did too many reps in the Snatch. Even though they were not heavy, when you are focusing on technical aspects the lifts seem to be more tiring. 10 or 12 singles with 90 is more tiring than a single with 90, 95, and 100 for three singles.
Here is what I did:
A good warm up with pre hab, flexibility and bar work.
Snatch--3x3@40 1x2@60, 60, 70, 80, 80 11x1@90
I was focusing on extending up again, but they were not flowing as well as I wanted them to. Although I did not miss any of the lifts, they were not as pristine as I would have wanted.
Snatch Pull--1x2@90, 100,105, 105, 90, 90, 90--Wayne adjusted my starting position slightly by tilting my hips back slightly and he explained that I should be feeling the tension in the glute med area and that the rest of the body should be relatively relaxed. He kept stressing that weightlifting is all about from mid thigh to the belly button in terms of where the second pull should take place and where the body ahould be tense.
Cleans--1x2@60, 60, 80, 90, 100, 110, 115, 115, 115--I only remembered to rise up with shoulders and upper back with the hips after Wayne pointed out I was not doing it. I need to make this automatic with both the Clean and the Snatch. It makes everything much smoother and less tiring.
Back Squats--1x2@120, 140, 150--I was pretty tired doing these, so I left it there. I finished up with 5 minutes of flexibility and I had a yoga class later that evening. I have been stretching my hips more over the last two weeks and I have definitely gotten looser in the area; the yoga helps of course and it is also very enjoyable in its own right.
Have a look at this video and think how we can apply it to weightlifting: