Strength Training Session: 11th Jan 2016
Strength Training Session
I had a goal with this strength training session – lift a 100kg clean. I tried on Friday and failed – it felt as though the bar was glued to the floor. You just get days like that, there’s not a great deal you can do about it. Just move on and try again another day.
I’d had a weekend rest though, so came back and tried again…
It wasn’t the prettiest, but it went up. I even felt like I had a few kilos more in me, but didn’t want to over-cook myself. I had a lot of extra work to do in the strength training session.
I wanted to focus purely on strength. There are two reasons for this…
- I was well-rested over the weekend, and quality strength training requires plenty of rest.
- I was due to do a conditioning session in the evening so didn’t want to train the same energy system twice in a day.
Here is the strength training session in full if you want to give it a try yourself…
- Cleans: 5, 5, 5, 3, 3, 1, 1
- Snatch: 1, 1, 1
- Back Squats: 3, 3, 3, 3
- Snatch Grip Deadlift: 3, 3, 3, 3
- Front Squats: 7, 7, 7, 7
It’s quite a lot of volume for a normal strength training session, but I felt good throughout. In truth I would have gone for more but was helping a young personal trainer plan sessions in between sets and explaining to him what I was doing and why.
On a side note, I did some snatches today for the first time ever – I’ve been watching the technique videos for a few days and felt ready to give them a go. I did a few practice exercises (hence the singles). I’ll be practicing these a lot more and will probably do a whole session on them at some point this week.
In the meantime, give this strength training session a go and see how you get. Remember all fitness is built on a foundation of strength so it should form a fundamental part of your training programme.
I’ve been asked recently about my shoes and wrist wraps I use. I’ll be writing about why I use these in a future blog post, but if you are interested in picking up some for yourselves, here they are…