Warm Up:
Standing Abs: 2×20
Glute Med Activation: 2×15
Lunges: 2×10
Hypers: 2×15
Core:
Deadlift: 5@330.7/150, 374.8/170, 418.9/190, 440.9/200, 463/210
Hypers: 3×25
Ring Abs: 3×10
My left shoulder is on the fritz after the weightlifting meet so I missed yesterdays workout, just did rehab stuff. I opted to deadlift instead of squat to also give the shoulder time. Deadlifts felt great, minimal low back pain and a 463/210 is the most i’ve pulled since the injury.
Snatch: 202.8/92, 211.6/96, -222.7/101
Clean and Jerk: -242.5/110, 242.5/110, 266.8/121
Total: 478.4/217
BW: 128.3
Went pretty good considering my training, or lack thereof. The 211.6/96 felt like about the best snatch I’d ever done. I got the 222.7/101 but got called on my left arm not being locked fully. My right hand was painful but I was able to ignore it while lifting. I just didn’t pull my opener, I didn’t even get the clean. 266.8/121 is a PB.
I weighed in at 128.3 after eating and drinking in the morning, so I’d guess if I had cut water at bed time and not eaten I would have been around 127 flat. However considering the meal I just had I may not be that light on Monday haha.
I had fun, and might just keep training weightlifting on the side for a while.
Warm Up:
5 Minutes Biking
Behind the head pull apart: 2×20
Pull Apart: 2×20
Standing Abs: 2×20
Glute Med Activation: 2×15
Core:
Snatch: 2×3@154.3/70, 2×3@165.3/75, 2×2@172/78, 2×2@180.8/82
Squat: 5@330.7/150, 352.7/160
Ring Abs: 3×10
Just some technique work tonight and some light squats.
Close Grip 3Board: 6@352.7/160, 374.8/170, 385.8/175, 396.8/180
Snatch: 3×2@154.3/70
Cambered Bar Squat: 5@275.6/125, 319.7/145
The snatches went okay, I’m working on CSES(easily remembered with the helpful mnemonic device Cats Sometimes Eat Sausages), which stands for Control, Scoop, Extend, Shrug. The squats after felt horrible, probably from all the weighlifting the last two days.
Warm Up
Standing Abs: 2×20
Behind the head pull apart: 2×20
Pull apart: 2×20
Glut med activation: 2×15
Core:
Snatch: 154.3/70, 165.3/75, 176.4/80, 187.4/85, 187.4/85, -194/88, 194/88, -198.4/90, -198.4/90
Cleans: stopped after a couple at 70
Clean High Pulls: 2@198.4/90, 198.4/90, 242.5/110, 242.5/110, 264.6/120, 264.6/120
Did some weightlifting, snatches went okay but cleans really hurt my hand and i ended it there. Hopefully this gets better on saturday for the weightlifting meet.