Olympic lifting class is a crowded, fast paced, hard work affair.
As soon as the clock hits 6:30, it's go, go, go.
Started with 3 sets of 4 drop snatch, with empty bar. Essentially to place the bar across you back/traps with a wide snatch grip, extend fully to the balls of your feet and extended torso then dropping under the bar to catch it with arms locked in an over head squat or lunch if, like me, you cannot overhead squat.
We moved to snatch balance + squat/lunge, for 3 reps, progressing in weight for 3 sets. Did 65#, 95# and 105#.
The real worked was next, with front squat from the rack plus a split jerk working up to 80% of max then doing 5 sets of 1 front squat, 2 jerks, 1 front squat.
Worked up quickly, since we were well warmed up, but maybe too quickly. First 2 sets were at 155#, but I was having trouble locking it out. Moved down to 145# and it was much better.
The final part was power snatch, from the hang, with straps, to work out power through the middle. 5 sets of 6 reps at 60-65% of max. After 4 sets I was done. Should have stayed at 60% instead of pushing 65%. Oh well, done is done.
Tomorrow is gonna suck.
No comments:
Post a Comment