Monday was:
Muscle Snatch + Hang Muscle Snatch x 3 @ 65%. Used 67kgs. Was reasonably easy, but my shoulders haven't been good lately.
C&J @ 70% (88kg) x 1 x 3. Pretty easy since it's supposed to be a light day.
Notes: for clean and jerk, my biggest issue is that my torso comes upright too fast (since it's easier than holding a position where I'm over the bar). I then scrape the bar all along my thigh, and I don't get a good pop on the bar. I've been working on this, and it's been feeling a lot better. Hopefully I can hit some PRs when the strength cycle is over.
Tuesday:
Back Squat @ 87% x 2 x 4 (405lbs)
Snatch Deadlift @ 118% of snatch x 2 x 3 (120kg)
Push Press 73kg x 3 x 5.
Pendlay rows would probably help you maintain your spine angle into your second pull on the clean. I'm sure your coach has all sorts of fixes, just throwing some shit out there.
ReplyDeletegood plan yeah. We do do a lot of pulls and deadlifts, which should help...?
ReplyDeletePulls are good as long as your maintaining the right positions. Same for deadlifts, as long as they're clean/snatch deadlifts and not just regular deadlifts.
ReplyDeletePause snatches and cleans will also help.