Monday 24th March 2013

Warm up - Olympic weightlifting technique - Clean bar from floor to front rack position, move feet then front squat - for reps

Wrist stretches, shoulder stretches (also to be done inbetween sets)


Clean bar from floor to front rack position, move feet then front squat -

1x5 - bar
5x1 - 40k
1x1 - 50k,
1x1 - 55k,
1x1 - 60k
1x1-  60k - failure - couldn't keep weight on/in fingers/hands
1x1 - 60k

Olympic front squat - used wrist straps to keep focus on squat and help wrists get use to weight.-

1x1 - 60k,
1x1-  70k,
1x1 - 80k - again failure couldn't keep weight on/in fingers/hands - may of dropped elbows coming up from bottom position so weight rolled forward - ended front squat here, didn't want to risk injury to fingers but still happy with 70k and when flexibility kicks in 80k will be easy,

Trapbar high pulls - 1x1 - 100k, 110k, 120k, 130k, 140k

Trapbar shrug - 1x1 -  140k, 160k, 180k, 200k

Trapbar standing calf raise - 100k, 110k, 120k, 130k, 140k

Shoulder, hamstring and wrist stretches

Decompression hang.,

NOTE - I think what would be a good idea is to get into front rack position and hold weight and develop strength, wrist flexibility and allow the body get use to that position.

Grip is starting to hurt on right hand side because of elbow injury, a trip down to the physio is needed, hopefully it will be cheap.