Mobility
Ankles, Knees, Hips, Shoulders and Wrists
Warm Up - Shoulder Dislocates / Achilles Stretches / Quad Stretches / Squat Stretches / Shoulder & Wrist Stretch 2 x 10
Snatch High Pulls / Snatches / OH Squats / Power Cleans 3 x 5
Session B
Power Clean - 5 sets 3 reps - 40kgs
Power Snatch - 5 sets 3 reps - 30kgs
Push Press - 5 sets 5 reps - 40kgs
Clean Deadlift (Fast) - 5 sets 5 reps - 80kgs
Smith Machine Press - 54321 reps - 47.5kgs
Hanging Leg Raises - set of 12
Stretches
Comments: Thanks for the comments guys. I am fortunate to have a coach so near to hand, and believe me I intend to soak up all I can from him. It is very like the DL experiment, only not so frequent. I've read that the Bulgarian W/L team do the same thing - finding a max for that day and then doing the work sets 5-20kgs lighter depending on their schedule.
Todays session was a bit flat and I needed lighter weights. Can't seem to shake this head cold and general lack of energy. The food intake has suffered a lot, but apparently I have put on 3lbs of muscle and no fat. I'm off food shopping in a bit and I'm going to clean it up and fill myself full of steak and eggs this week.
In complete contrast to the last session I felt that I started poorly and finshed stronger. There was no speed in any of the first 3 lifts - the last 2 felt easier for me.
I really need to get my arse in gear and do some flexibility stuff on my own. I've read some good stuff on the work I need to be doing and it just boils down to doing it a couple of times a day now.
skip to main |
skip to sidebar
About Me
- Colin
- Starting weight: 218lbs@36% BF (S) Current weight: 191lbs@23.2% BF (C)
2010 Training Goals
- Pain Free
- 175lbs @ 13% BF
Personal Bests
- Vo2 Max Snatches 80 rds of 7 16kgs
- LCCJ 24kgs - 100 9 mins 48
- Deadlift - 162.5kgs
- Clean and Push Press - 65kgs
- Chin ups - 3 @ BW
- Snatches 16kgs - 40 L/R
- Snatches 24kgs - 20/16 L/R
- 1H-Swings 24kgs - 240 10 mins
- KB Jerks - 32kgs 12 L/R
- SSST with 16kgs - 232
2 comments:
Flexibility work is a downfall for me as well. Know I need to be doing it, but rarely do. I have decent luck getting myself to do one stretch at the end of my workouts. I lie on my back and try to touch the ground behind my head with my toes. Gets the back and hamstings in one swell foop.
I know the exercise you mean - I used to do that as part of the Amosov mobility.
I've been doing some flexibility stuff today - actively going as far as I can and then pulling myself into a greater stretch for a few seconds. It's horrible - but it needs to be done if I'm to have any chance of looking like a lifter.
Post a Comment