Choizilla
Seated box jumps 5 x 3
Snatch (drilling up to 37.5 kg)
Clean (drilling up to 70 kg)
Decent session this morning. Got to work one-on-one with Choizilla and felt more comfortable with snatching out of the pocket. Need to work violently "pushing" hips out of the pocket and "pulling" into the scarecrow position. Cleans felt solid, but body was a little gassed after snatch drilling. Looking forward to working up to some heavier singles next week for the first time in a while. Plan is to start at 40 kg on snatch and 60 kg on clean & jerk, and to just start working up from there.
Dips 15-15(f)-15(f)
GHD sit-ups and back extensions 3 x 15
Box jump practice
Had to do GHD work before dips, so maybe that had something to do with my failure. Managed 14 and 13 reps on the second and third set, respectively. Once I attain three sets of 15 reps, I'll switch to weighted dips on Saturdays and will continue on with unweighted progression during the week. Was able to perform sets of 20 on box jumps, which are continuing to improve.
Track
Dynamic warm-up
Dynamic jumps plus 15 yard sprints
Prone-start 15 yard sprints
10 x 50 yard sprints
Great effort today on the sprints. Really believe that this type of explosive training is going to pay-off in terms of strengthening the posterior chain and improving my power movements, i.e., squat, deadlift, power clean. Didn't feel the need to include any conditioning tonight as I'll be attending PCF tomorrow morning.
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