Myself and Zag worked out twice on Saturday and it followed the same format that we had with Wayne on Wednesday: Snatch, Clean and Jerk; 25 minute break followed by Snatch again and Russian squat program Back Squats. It ended up being an extremely productive session; Zag Snatched up to 95kg in the second session after a 115kg Clean and Jerk and Snatches in the first session. I ended up with a Power Clean pb when I Power Cleaned and Jerked 133kg. Here is what I did:
Snatch--1x2@40, 40, 40, 60, 70, 80, 90, 100--I missed getting a double with 100 twice and in order to save something for the later session, I left it there. I really should have gotten it.
Power Clean and Jerk--My Clean was feeling ponderous so I started to Power Clean and Jerk instead to get some speed involved. I worked up to singles with 110, 120, 130 and then 133 which is in the video below. I brought it down to parallel but not below it so it counts as a Power Clean to me. I was not particularly fresh so the pb was a welcome addition as I was not able to keep it above parallel in London.
30 minute break
Snatch--1x2@40, 40, 60 1x1@80, 100, I then missed 105 twice and got it the third time. I was actually really happy because I jumped from 80 to 100 for the first time and this is skill in making big jumps is good for confidence and for preserving energy in competitions.
Back Squat--1x2@100, 126, 135, 144 for six doubles. The fun is going to start next week with the squat program. The six doubles on 80% were definitely easier on Saturday than they were on Monday, but tomorrow I will be doing sets of four reps on the same weight. I can't weight...
Here is a video of my 133kg. Do you count this as a Power Clean? Below is also a video of Nicky, a young lifter who has just started to train with myself and Zag; he clearly has a lot of promise as his natural speed and flexibility are outstanding. He has also pressed bodyweight which shows the stength potential is there too. The last video is of Zag Snatching 95kg, but it is reaction that is important...