Friday 25 December 2009

Wednesday’s wrap up for the Christmas break

Training was great fun on Wednesday. I knew that I would have to keep it light and I enjoyed myself anyway. I will now rest until training on the 29th, 30th and then take two days off before I go to London to train for five days with Zag, Paudie Roche and Cathal Byrd. My session finished with another hour of flexibility work and I could feel the benefits in my lifting. Emmett showed myself and Zag a way of releasing some tension in the lower back that leads into the hip flexors and I found this very helpful with keeping my back locked throughout the pull in the Snatch. Here was my workout:

Snatch—1x2@50, 50, 50 1x1@70, 80, 90, 100
Clean and Jerk—1x2@70, 70 1x1@80, 90, 100
Power Clean and as many Jerks as possible with 100kg—I did this a few months ago and I got seven Jerks. This was as tired as I have ever been practicing the sport of weightlifting. In my first set, I Power Cleaned 100 and got 5 Jerks. I knew I was being soft on myself and letting the fatigue mask my ambitions, so I rested five minutes and had another bash. I got the rest of the crew to encourage me and keep me going until I got my 8 reps. It was at around the fourth rep that I realised how tiring this was on the legs. I struggled to get the bar under control for my last rep, but I got my eight reps. My lungs were screaming at me and my legs felt like jelly. That was the end of my light squatting at the end.

We stretched at the end for an hour. It was intensely painful, but I felt great afterwards again. We worked primarily on the hip flexors and groin area and some soft tissue work for my glute meds. Alex and Emmett showed us a few acrobatic feats to cap things off for a fine session. As always, please give any constructive criticism that you think can help. Have a great Christmas everyone!

video

3 comments:

Anonymous said...

It would really be great if you showed video of the stretching techniques.

Anonymous said...

I'd also be interested in hearing more about the yoga and stretching you're doing. I just started doing yoga to assist in recovery and injury prevention.


Tim

Barry said...

I am currently trying to persuade Alex and Emmett to write a guest article. Hopefully I will succeed and we can put up some videos to supplement the article.

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