Tuesday
Legs are feeling it from heavy squat into five a side last night! God knows how they will feel tomorrow!
Various warm up and mobility and some time with Sean our in house mobility expert
Weightlifting 101
1. Narrow Grip OHS Complex
Performed with an empty barbell; two sets of five reps in the three different versions. These are: (1) down slow, up fast, without pause in the bottom position; (2) down slow, up fast but with a three second pause in the top- and bottom position; (3) 1,5’s. No pause in the bottom position but a pause in the top between reps.
Do the first set with a grip only slightly narrower than your snatch grip. Try to use a progressively narrower grip in each set. If the bar goes forward, if you bend your arms or if it actually hurts instead giving a good stretch you know that the grip was too narrow.
2. Front Sots Press
Performed with an empty barbell and with clean grip. Press the barbell overhead in a controlled fashion, hold the lockout position for a couple of seconds and then lower the barbell back to the shoulders. Keep your upper body as vertical as possible and be in balance throughout the set.
Be sure not to go too deep in the bottom position if you don’t feel comfortable. Start high and gradually go lower rep for rep and set for set.
3. Split Press
Three sets of five reps with an empty bar. Maintain a good grip on the bar, push it up from and take it down to the shoulders not the chest.
4. Clean & Jerk warm-up
Three sets of three reps in A, B, C. Be sure to use a large plate, and not the small metal plates, to get the right distance from the floor. Three second pause in the catch position of all the power cleans, power jerks, split jerks and overhead in the push-press.
First do all the cleans in a set and then continue with all the jerks.
A. Power Clean + Push Press.
B. Power Clean + Power Jerk.
C. (squat) Clean & (split) Jerk.
5. Clean & Jerk
5.1 Daily max in doubles. Do a full lift and then drop the bar and do it again.
5.2 Do two additional sets of doubles on 90% of 5.1.
5.3 Do three additional sets of doubles on 80% of 5.1. First do the two cleans and then the two jerks. The cleans must be performed as touch and go.
6. Split Press
Three sets of five reps with an empty bar from the shoulders. Maintain a good grip on the bar, push it up from and take it down to the shoulders not the chest.
Then,
Three sets of five reps from the back. Maintain a tight midline throughout the set to avoid arching the lower back.
Logged - didn't include all warm up sets etc
5.1
Sets
5 Squat Clean & Jerks | 30 kg
4 Squat Clean & Jerks | 40 kg
3 Squat Clean & Jerks | 50 kg
2 Squat Clean & Jerks | 60 kg
2 Squat Clean & Jerks | 70 kg
2 Squat Clean & Jerks | 80 kg
Went straight up to 90KG - failed the second rep, made the first. Should have stuck to 85KG but by then I was tight on time so needed to move on with the actual set work so used 80KG as my number.
5.2
Sets
2 Squat Clean & Jerks | 70 kg
2 Squat Clean & Jerks | 70 kg
5.3
Sets
2 Squat Clean & Jerks | 65 kg
2 Squat Clean & Jerks | 65 kg
2 Squat Clean & Jerks | 65 kg
Nutrition
Calories - 2312
Protein - 207
Carbs - 244
Fat - 56
Fibre - 37
