Myself and Zag rocked up for an early Saturday morning session and it turned out to be a fruitful one. Harry got in on the act and is gradually training himself back from oblivion. The quality of his movement continues to progress and with more work and planning, his shoulder should get better also.
I had a great warm up using the Z-health joint warm up, the Power plate and also some pre-hab exercises for the glutes, hips and mid back. I followed this with my back mobility stuff and skill work with the bar and then the ball was rolling.
Snatch--3x3@40 1x1@60, 80, 90, 100--This was the first time I have worked up to 100 for a double with my new grip. As you will see in the video below, I needed to focus on locking everything up in the first pull and also on finishing my extension up in the second pull. I still have a lot more extension there to employ.
I then decided to go for the 100 to 110 jump that I was not able to make in January and February. It was more to test my focus and concentration, rather than a logistic need to make the jump. I got the lift and it was far better than either of my 100's. In the video I can see that I still have more at the top of my pull-- I think this may be the reason that I had to take a few steps forward in the catch--so that is an encouraging thing to work on. Zag was working on his technique and the rhythm of his lifts with 90kg.
I then lifted up to 110 in the Clean and Jerk and they felt very sharp and snappy. My cleans felt fluent and my Jerk felt like it should for the first time in around two weeks. I focused on getting the exposive leg drive and also on driving myself under the bar explosively in the catch.
I finished up with some back squats and worked up to 160 for a double and then went back to 140 for three triples to get in a little more work load. My legs have had a six day rest and they were not really used to the heavier loads. My recovery week is now officially over. Myself and Zag are off to Amsterdam to train with Tom Bruijen, so we will train on Monday and have a day off on Tuesday. From Wednesday, we will be training either every day or twice a day unril we get back on Monday morning.