19-04-13 & 20-04-13

I am so DOMS-ified right now. 

On Friday 19-04 I had my second Olympic lifting lesson. I was worried I’d forget everything from the first lesson, but it came back pretty naturally! Again, I forget the names of all the drills we did, but they included:

  • high pulls
  • snatch from the high hang
  • snatch balance
  • jerks
  • overhead squat
  • front squat
  • full snatch
  • clean pulls
  • clean

My snatch is now a not-very-impressive 22kg (with terrible form!) and I managed to clean 30kg. So not amazing for someone of my size! 

On Saturday 20-04 I woke up in sheer agony (mostly in my shoulders/traps) but headed off to my powerlifting gym for speed day. 

Box squat (below parallel): 20kg x 5 x 2

Box squat, as above but with red bands: 20kg x 2; 37.5kg (50% of my best box squat) 2 reps x 8, one minute in between sets*

Dumbbell rows: 15kg x 5; 17.5kg, 5 reps x 4

Glute & ham raises: 10 reps x 5

Pullthroughs, blue band: 10 reps x 3

Bench press: 20kg, 10 x 2

Bench press with red bands: 20kg x 3; 22.5kg, 3 reps x 4

Narrow-grip bench press with red bands: 22.5kg, 3 reps x 4

JM press: 22.5kg x 7; 25kg x 7; 27.5kg, 7 reps x 3

Decline crunch: 10 reps x 2

Spiders, red band: 3 sets of 30s

Today I’ve been in even more DOMS agony, if that’s even possible! Not sure I’ve ever been so sore in 4 years of lifting; then again, I’ve never trained so hard 3 days in a row. 

Heavy legs/back tomorrow!

* Turns out one minute is enough time to eat a Jaffa Cake