I felt better again today. Yesterday I used the foam roller to get rid of some of the tension around my hips. I focused on the IT bands, the hamstrings, the quads, the calves and the spine. I followed that with using the massage stick to work over my adductors and I followed this with a 5 minute relaxing groin stretch. I felt better for it today and a lot freer around the hip area.
I did my Back Squats in a seperate 40 minute workout early in the afternoon. In between my warm up sets I did my glute pre hab and one set of wall slides for my scaps and another bit of hip flexibility at the end. I then did the following:
1x5@80 1x3@100 1x2@130, 140, 150, 160, 165, 165--Here I missed the second rep with 165 on both sets. Missing reps aside, I felt pretty good during the brief session.
Later that day in the Hercs, I did the folowing after a nice warm up with overhead squats, glute and scap prehab and some flexibility:
Snatch doubles--1x2@40, 40, 40, 50, 60, 70, 80, 90, 95, 95--I missed the second rep in the next two sets which was annoying. I was not finishing my pull and as Tommy told me, get your hips more involved. I then did another double with 95 and it was much better. I was not focusing enough on the second rep and because it was a matter of focus, I had to get the double. If it was physical fatigue, I would have left it. I then followed this with an easy single with 100, just because I wanted to lift it.
Jerk behind neck--1x2@80, 100, 120, 130, 130--The second rep on the first set with 130 was in front because I dipped in front because of a lack of focus, butI still ground it out. My second and last set was far more accurate and faster also.
Power Clean doubles--1x2@60, 80, 90, 100, 110--I left it at this because I could feel the fatigue creeping in and it was a struggle to Power Clean 110 twice.
All in all I was hapy with the day's training. I did not really push it other than with the squat failures, but I thought I had them. Never mind. I have a light session tomorrow and then another session on Saturday. Have a look at the video and let me know what you think:
good to see more speed in the lifts barry, the arch just off the floor in the snatch still needs some work looking forward to next week
ReplyDeletemurph
i love the accent!
ReplyDeleteAnyway, the jerks were fast. Very fast!
A good 30% of those cleans looked great. Maybe a bit more speed at the top. We all have off days when our lifts are flying all over the place.
ReplyDeleteI wouldn't worry too much about it, unless it's happening all the time (even on "on" days). My rule of thumb (for non-beginners)is that if an athlete is on average hitting 50% of their lifts during the week correctly, then they're on track. If the number is higher than 75%, they aren't going heavy enough. If it's under 30%, we've got a serious form problem that needs addressing.
Kirksman is right about the jerks, FAST. No worries there.
Nick Horton
Thanks for the feedback gentlemen, it is much appreciated.
ReplyDelete