Tuesday 16th April 2013

Olympic weightlifting Clean & Jerk technique -

Clean bar to front rack position > move feet to front squat position > front squat > move feet back in to standing position > dip & move feet back out to front squat position > power jerk - bar only for reps.

Olympic weightlifting Snatch technique -

Pull & tuck - bar only for reps

Hyperextension - 1x15 - bodyweight, bodyweight + 5k

Lying leg raise - 1x15 - bodyweight

Stretches -

Reverse grip hanging lat stretch

Wrist stretches with bands

Shoulder dislocations with broomstick.

*Didn't feel like training much today as still recovering from yesterdays training and lower back is still hurting me making things quite difficult. Plus my right elbow has been hurting a lot for a few weeks due to over extension. Anyway its not a full training day, more of a rest day from heavy lifting so its ok just to get my technique down on the Clean & Jerk and snatch.

I have found that if I do a overhead squat and make sure that the bar stays behind my head then that's the grip I should use naturally for the snatch. Also the bar stays in the correct position when im standing and with a snatch grip while I bend my knees and bend over at the waist or hips.  Maybe when my flexibility improves I can readjust the grip on the bar.

As for the C&J that's coming along nicely. Need to improve my overhead pressing power and explosive power in the power jerk phase.

Good session today.