Wednesday 27th March 2013

Warm up - Olympic weightlifting technique - Clean to front rack move feet then front squat - for reps

Power clean & push press -
2x1 - 40k
1x1 - 50k, 55k, 55k

Push press off stands - 1x1 - 60k, 65k, 70k, 70k, 70k, 75k.

Trapbar row - 1x1 - 100k, 110k, 120k, 130k, 130k

Rear db fly -
1x1 - 25k
1x3 - 25k

Front rack hold - stretched wrists and triceps in between holds
1x10 sec - 60k
1x15 sec - 70k
1x15 sec - 80k
1x20 sec - 90k

NOTE -

Going to use normal grip for power cleans and press, not sure if I have the bar correctly placed in my hands in front rack position as bar is on fingers and it seems odd to push the bar up into the push press.

Going to work up to goal weight that I want to clean & jerk on the front rack hold exercise, im hoping this will help with flexibility and confidence as well build strength in the wrists, arms and front rack position.

Also I stretched my wrists and triceps inbetween the holds, think im going to start stretching everyday and get my wrists flexible. .