Saturday, November 14, 2015
Coach Meriah
(9AM Strength) – about 8 of us including Anke and me
Warm Up
Self designed, I did some Burgener style stuff with shoulder
shrugs and high elbows and then went through a clean sequence with an empty
barbell
Workout
Clean-Front Squat-Split Jerk, work up to heavy. I did two sets at 40kg, 45kg, 50kg and
finally 3 sets at 60kg. This took about
30 minutes. I felt pretty good about the
sequence, even though I wasn’t going very heavy. I need to focus on really punching down
during the jerk.
Snatch Lift off:
Starting in a snatch grip raise bar to about knee level focusing on
shoulders back, neutral back. I felt
pretty good about this as well and Coach Meriah confirmed that I was not
hyperextending my back. I do 2 sets of 3
reps at 40kg and 2 sets of 3 reps at 50kg.
This took about 15 minutes.
Finished with mobility, squat against wall, flared legs
against wall, foam roller on back.
Strength on Saturday is kind of loose. On Tuesdays and Thursdays, strength is slightly more formal with a recommended workout. I am glad I checked it out and should try to attend more often.
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