Olympic Lifting Practice

Lifting tonight at the weightlifting club, I realized that lifting explosively for about 90 minutes is just plain hard work!!  It’s very different from the met-con intensity of lifting to muscular failure, or rowing for “all it’s worth” that is taxing aerobically and anaerobically.  However, it takes a great deal of effort… for sure!

Tonight’s Skills:

Overhead Squats
65# x 8 x 5 (Bob)
45# x 8 x 5ish (Penny) (reached failure on the final set)

My previous Overhead Squat PR was 45#, but mainly due to poor form.  Developing more upright posture definitely helping here.

Hang Snatch “Shrugs” (explosively)
135# x 5 x 3 (Bob)
85# x 5 x 3 (Penny)

Lifted from boxes.  Started 3 high first, then removed one box.  This allowed transition from “squeeze” position, then just above the knees begin the explosive movement upward.  Keeping arms relatively stiff, and pausing a bit at the top to get the feel for the position and the bar momentum.

Front Squats
135# x 5 x 1, 75# x 5 x 2 (Bob)
65# x 5 x 1, 55# x 5 x 2 (Penny)

Focused on upright back posture.  Used bar only with no hands to force upright… but I didn’t fare so well.

Romanian Deadlifts
75# x 5 x 4
55# x 5 x 4

Worked on hamstring stretch, good back arch, and “booty pop”…. I was pretty tired and had a hard time maintain good core position during the final movements.


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