Sunday 7 March 2010
I had a great training session on Saturday. Friday's active recovery session set me up--I worked up to four singles in the Snatch with 80kg and three singles with 130 in the Front Squat--and I was raring to go the following day. After five minutes on the power plate and doing my back mobility drills, I started with my bar work for the Snatch. I am really trying to get the feel for what it is like actively keeping the bar close, and pulling myself under the bar. I am improving and getting more comfortable with the bar, and this helped so much with my Jerk technique that I hope it will do the same for my Snatch. Every time I lift with the wider grip it starts to feel more and more natural. The more comfortable I get, the more power I will be able to get out of my extension. There is no point worrying about my back, so I will continue to work on my back mobility, my overall flexibility and when I get to Amsterdam I will focus entirely on locking out my back. Here is what I did:
Snatch--1x2@40 for four doubles, 60 1x1@80, 90, 95, 97 for three singles. These got better all the time. The wider grip is really helping me in the catch and my feet are consistently getting out in the catch and I am keeping the bar closer than usual also. I need to improve on finishing my extension better, but I think that this will improve when the weights get heavier. My bottom catch position is feeling more accurate and comfortable than ever before.
Clean and Jerk--2x2@60 1x1@80, 90, 100, 110, 120, 127 for three singles. Again, I focused on exploding out of my second pull and this helped me get my feet out in the catch position. The weight was fine, but more importantly, my technique felt good and I felt comfortable in the catch position.
Back Squat--1x5@60, 100, 120, 140--These were not heavy at all, but I squatted with a wider stance than normal which made it seem tougher. This was the end of my first week of my 8 weeks leading into the Nationals and the Small Nations. A light week, and it has done wonders because I feel fresh and I have made some nice improvements in my technique. I have a long way to go, but the next seven weeks should be fun, so bring it on.