Tonight's OLY session.
Thursday 6/26/08
Power Snatch
Worked up to
45kg x 4 x 4 sets
Snatch Grip Pull(3 stage)
45kg x 6
50kg x 5 x 4 sets
RDL
50kg x 6
80kg x 5
100kg x 4 x 3 sets
Back Squat
70kg x 6
100kg x 5
150kg x 4 x 4 sets
We finished with core stability work. 2 rounds of the following.
Planks on bosu ball - lift 1 leg at a time alternating x 10, rock forward and back x 10
Planks on stability ball - extend arms x 10, rotate left x 10, rotate right x 10
Pushups on stability ball x 10
My shoulder felt great tonight. He avoided anything that involved holding the weight overhead, but we did full snatches and kept the weight low. I had no issues at all.
Then came the fun stuff. 3-stage snatch pulls.
1. pull from floor to below knee and pause
2. pull to power position above knee and pause
3. complete the pull
These things really fry your lower back and quads because of the slow movements and pauses. So after getting my back nice and tired it was time to move to RDL's and then finish up with heavy back squats.
I am really happy with how he is dealing with my shoulder. Working around it, but still managed to get in some snatch work. He even added core work that incorporated shoulder stability.
Great workout tonight!