Monday December 8
Olympic training 12th session
all weights in kilograms
Started with my usual dynamic warmup : arm circles, calf/ham stretch, Frankensteins, cat/camel, hip stretch , lateral lunge, reverse lunge & BWsquat , a glute bridge as well as dislocations with a broomstick.
Then proceeded doing
(pseudo) Javorek complex: upright row – pull – squat – BTN PP – GM – BOR
Broomstick : 6x6
hang power snatch
Broomstick: tons
15x3-3
20x4
25x1+F – 3-3-3-3
27,5x2+F – 2-1
30x1+F – 1-1-1+F , 1st time using 30kg
Staying close to legs is improved and so is the pull. Now the only part that is still ‘shit’ = diving underneath. Some lifts were OK though and the difference was immediately noticeable = virtually no strain on shoulders as the strength doesn’t come out of them (incorrect way) but from the body.
cleans
15x4-4 (mid shin)
25x3-3 (mid shin)
35x3 (floor)
40x2-2-2
Again, need to dive underneath more. Not too bad today
dynamic front squat
15x5-6
35x5-3
40x3-3-3
Focusing on technique, bit wider stance, keeping back upright, going further ATF.
Comment : some shitty lifts, but overall not too bad..
. Funny though how I’ve been front squatting 60kg on Saturday and am now just focusing on technique and stick to just 40kg. Quality trumps quantity … always. At least for this type of lifting.
It's pretty hard for me to make that switch from valueing quantity over quality to the reverse. Pretty exciting though how I start to see & feel the subtle differences between what is 'right' and what is 'wrong'
If I want to get any good in Olympic lifting, quality is everything.. and until then the weights have to be sub-maximal.
Actually , I'm on the brink of reversing my memberships and switch from unlimited training where I live + training for Olympic lifts once a week further away to the other way around.. train in my trainer's gym 3 times a week (the other 2 times not as closely supervised but with the right materials available and option to drop the weight when needed) and just train once a week in my current gym , preferably combining a yoga session with a lifting session.