H/R - 51bpms
Pumps / Knee Bends / Shoulder Circles
DL 7 x 1 110kgs - no problems, this weight seems to be OK.
Sn 16kgs 3mins L / 1.5mins R + 1 min L/R pace was about 14 rpm
Jerks 16kgs 1 min L/R x 2 pace 10rpm
Decompression Hangs / Hamstring Stretches
Got my eyes opened here, bit pathetic really haha. Been reading a lot about GS and the preferred method of training which is going for time. I thought I'd have a go and start conservatively at 6mins (3 L/R) for snatches and 4mins (2 L/R) for jerks. Tried doing a few jerks over last few days and found that my shoulder had no problems with them. In fact they felt quite good, like doing TGUs.
Didn't start with an exact pace in mind - just went quite slowly and gave myself a few seconds in the "rest" positions which each exercise. I managed 3 mins with my left but I was fighting with about 30 secs to go on snatches. Staying in the lockout overhead was seriously tiring for me. I just mentally stopped on the right side - I was never going to reach 3 mins there. I gave myself about 5 mins and then I was intent on doing another 4 mins snatches - it didn't happen so I cut it short at 1 min each side.
My shoulders were still tired when I started the jerks so I split that up too. Bit of an eye opener, but not really surprising that I struggled with the overhead rest. I hate waiter walks and haven't been able go very far with them in the past. Still in spite of that my shoulders actually feel good now and it had me sucking wind - rather enjoyed it. There will be more sessions like this.