snatch 5x1 60kg
3x3 snatch pull 90kg
c+j 5x1 70kg
some jerk practice at 40kg
abs
A couple things. Not sure if snatch pulls are too heavy or if it’s just because my deadlift strength is much higher than what my snatch technique and overhead stability allow me to snatch (obviously DL > snatch, but I mean more than typical because of how new I am to snatching). Clean and jerks kept moderate. I learned that I can’t actually do multiple jerks in succession-- I can’t lower the bar back down properly. Yet another thing to learn in the weightlifting world.
Snatch ~5x2 40kg
C J ~5x2 60kg
30, 30, 40 sec weight belt plank 36kg
easy of course. Jerks have a tendency to come forward a bit, maybe shoulder mobility related? Stepping farther forward with front foot seems to help though.
Deload week day 2. All I did was a general warm up, a squat warm up (actually I’d go a little higher than 110kg before starting work sets, so part of a squat warm up), and some foam rolling/self myofascial release. After my meet experience I’m making my deloads a bit more drastic (I may alternate “normal” deloads and this sort of deload in the future) which may help my hard weeks.
Sn 5x1@61kg
c+j 5x1@70kg
3x5 overhead squat 40kg
clean pull singles at 80kg
35, 35, 40 sec 36kg weight belt plank, then 25 sec/40kg
Easy enough. Technique felt good except clean pulls could have felt cleaner. I have started to wear socks on my olympic lifting days, but my shins still bleed…
Bench 3@185, 190, 190# all paused
3x10 seated rows 150# (oddly close grip as the only reasonable attachment)
curls/pushups
PT
Not bad. I hope to catch my touch and go numbers while pausing relatively soon (I have stopped touch and go benching for now). Left AC joint had been feeling a little uptight around this time, but as of posting this (11/21) it is no longer an issue.