We trained twice again today and it proved to be a productive and enjoyable session. Amy lifted with us again and got a lovely 57kg Snatch pb which was also a Power Snatch. Her skill is improving all the time and she narrowly missed 59kg. Cathal Byrd also trained very well and his lifting rhythm and control have very clearly progressed since London. He got an easy 105 Snatch and 130 Clean and Jerk and on Wayne's advice, left it in the tank for Saturday's competition. Here is what I did:
Before I left for the gym I did the thoracic mobility exercise with the foam roller and I did it again while warming up for my first and second sessions. This improved my back lock immensely which then had a positive knock on effect on the my general technique. I can still extend more fully and with greater speed, but one thing at a time....
Snatch--1x2@40, 40, 40, 60 1x1@80, 90
Clean and Jerk--1x2@60, 60 1x1@80, 90, 100
This was an easy first session and we used it as a physical and technical warm up for the heavier session to follow. We then had an hour break and came back to lift again.
Snatch--1x2@40, 40, 60 1x1@80, 90, 100, 105, 110
I felt great all day and I focused mainly on keeping my back locked and staying over the bar. In my last two Snatches I still might have finished my extension better which would have had a better knock on effect for my catch and receiving position, but all in all they were a world apart from where I was on Monday.
Clean and Jerk--1x2@60, 60 1x1@80, 100, 120, 120, 130
It was great getting in a few heavier Clean and Jerks because I am sorely lacking in practice and timing because of my last training cycle. I repeated 120 again because I let my back round, but once I try to lift my upper back first, this coaching cue tends to get me to keep my back relatively locked. Like Byrdie, I took Wayne's advice and left it there for Saturday.
I actually felt like myself today for the first time in over two weeks. It was great not feeling wrecked and actually energetic. I am pretty tired now, but I know with a good feed and sleep I will be right as rain for a short sharp session tomorrow, a rest day day on the Friday with the competition on Saturday. Like before, I am not tapering for this competition and will see how I can do on the day. I am looking forward to it already! Have a look at the video below and let me know what you think.