Workout today:
1A. front squat
1B. push press (squats first, keeping the bar on the shoulder and start push press)
1 x 5 - 5 @ 90 kg
2 x 5 - 3 @ 100 kg (no belt)
2A. front squat
2B. split jerk
4 x 3 - 2 @ 110 kg
Dumbell row (has to be lights, so I added fat grips, to at least work grip)
3 x 10 @ 30 kg
Bench press + fat grips
2 x 145 kg
1 x 140 kg
Horizontal pull ups
3 x 10
Single leg squat L/R (other knee has to almost hit the ground, next to ankle of working leg)
These are really explosive.
1 x 10 @ 70 kg
2 x 6 @ 80 kg
Back extension
2 x 10 @ 2,5 kg (arms are extended)
Felt like a good workout, will do abs + chins later tonight at work.
At the level you’re at, I don’t think any coach would have you be 100% on testing day. Most likely save peaking for a select few important events. When I trained with an Olympic bobsleigher even for fairly large competitions, she’d never go in 100%.
At that level 100% was strictly for worlds and Olympics. You say you’re girlfriend’s also a fairly high level athlete? You lucky bastard. I was wondering about walk drills that you preform or your dynamic/ballistic work drills. I always remembered them being really challenging, especially a lot of the foot work. I’m curious to know a little more about your core work, in terms of exercises etc. If there’s one thing I remembered it was how the woman I trained with core was nails.
Any moves in particular you’d emphasize? I like the Chins later tonight by the way. I did Waterbury’s Chins and Push Up protocol. You simply beat your chin up and push up total each day and just add it in away from the rest of your training.
The results were very impressive to say the least. Not bad for 5 minutes on your spare time. It was probably the most simple form of progressive overload I’ve ever seen, but yet so effective. Anyways, I’ll be following. Cheers.
It has been a while since I posted, not much has changed since then. Training type has been the same except I went down in weights, to work on maximum power output. And I have been running 4 days a week and lifting only 2. Since I need to work on my speed.
I actually haven’t cleaned more than 120 kg’s since 3 months… untill today, we got to max out!
I worked up to 140 kg, ended up cleaning 147,5 kg. But had the trainer adviced me to stop since we have final (this-is-it-do-or-die) push test to see who becomes part of the team and who get’s to watch te races at home on the internet. He adviced me to stay hungry, so I did.
I did some maxing out on other lifts:
Bench 1 x 150 kg
Snatch 1 x 90 kg (had one try at 100, missed it)
Looking at these numbers one might say I wasted a whole off season, but I really feel a lot faster (had to miss the final sprinting test, because of minor back injury), and I am (compared to others in team) faster with the sled.
So tomorrow the last real track workout, wednesday workout with light weight (yeah buddy!) and thursday light track workout, and then rest up, eat good and hopefully make the team on sunday.