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16th JUN 2014: Just liftin’ today (2RM snatch balance @ 85 kg)

16 Jun

My next lifting meet is end August/start September 2014 (World Championships in Weightlifting for Masters), so I’ll spend the summer working on general strength – and weaknesses! I’m looking forward to off-season training this Summer. I’m sure it’ll be fun, heavy – and in good company!

Short training session today!

(Core) warm-up

My lifting coach wanted me to test one of his new core programs. Good fun!

4 rounds:

15 GHD sit-ups
15 GHD back ext
15 push-ups

Then

4 rounds:

1 min KB swings @ 16 kg

* 30 sec rest

Then

2 rounds

A) 45 sec plank + 45 sec side plank + 45 sec side plank + 45 sec plank

B) Superman reverse plank hold @ 2 x 5 kg for 1:30 min

C) 5 position sit-ups (10 reps in each position)

Lifting

Muscle snatch (2 reps): 45-45-45-45 kg

Muscle snatch pull (from hip to over head): 4 x 10 reps @ 20 kg #BigTrapz

Snatch balance: 75 kg (3 reps) – 80 kg (3 reps) – 82,5 kg (2 reps) – 85 kg (2 reps) PR #QuiteLight

1 snatch from floor + 1 snatch from knees: 35-45-55-60-62,5 kg (light)

Snatch pulls (3 reps): 65-75-80-85 kg

Overhead squats: 2 x 15 reps @ 62,5 kg

Distance biked

2 x 11 km

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