Monday, July 31st - Clean, press, bench, jumps
31.07.2023
Nice day. Nicer than average. Nothing to today once again. Writing Marco. It's more fun than even. The plot complexifies in my head. It's something.
Had enough food, maybe a lot, even. My Saturday peformance puzzles me. I really want to have an earlier workout today. We'll do cleans, bench, squat. Just keeping up the energy and working on our weaknesses.
It my second coffee. It's very powerful today, despite how hard Saturday was. I love it. Hallelujah!
Okay. It's 20:23 and I'm done with coffee, Thank God. Not gonna go further with it. Now let's begin the warmup.
Workout
Warmup - extensive, upper body stretches, calf raises, variations of squat and ducks walks (underrated exercise leg and ankle mobility, do it with slight hand support on the floor on each side). Then, finally, after a while, front rack and overhead holds. I reckon I really need to maintain the "bounce" as I hold the bar, not be static, not put it on myself.
Clean
20 - first, quite some pulls, then some front squats
50 - 1 clean and 5 presses, then 2 sets of 1 clean and press
70 - 3 cleans, 3 presses per clean
95,5 - 3 sets of cleans, 3 presses each - okay, that was okay, there were some improvements I believe I made. Also there two failed cleans among them, first I didn't pull high enough, second time I couldn't get right under the bar. But it was okay.
Bench
Some angled pushups for warmup. They feel very powerful, possibly in good shape?
95,5 - 3 sets of 10 - feels good. I decided to shift my grip a bit to the left, so the left side is easier. It's the opposite of what I do for OHP, normally, and it makes sense, cause it's almost the opposite direction of pressing, and my left shoulder is higher. Also, on the last two I made sure to do the "vertical wrist" and almost always lock out fully. Tempo was nice and fast.
I was thinking of doing squats, but decided I might benefit from from some more Olympic weightlifting work. It will load up me legs nicely as well.
50 kg front rack stretches - three sets
Jumps - ducky jumps (in the squat) forward, froggy (full jumps from the squat) backwards, on the floor tiles - 1 set
Clean, again - 50 for 1
Jumps, full and fast, forward and backwards - 14 reps together.
Backwards jumps are pretty great, better weight distribution, got my legs pumped.
A longer break as I made tea and went upstairs. But I have to solidify the feel...
1 more clean with 50 kgs - I have my doubts, but I think I'm improving a little bit as I move "into the bar" for the catch. That's the small technical cue we formulated today.
Jumps - again, partial jumps forward, all from squat, and full froggy jump backwards - also from squat into squat. My ankles were burning! Legs and calves also loaded.
And that's about it. Hooray, it's not past midnight! We've accomplished something. What will we be able to do in the coming days? God knows, it is in His hands.
Now that I just wrote it, I found a really great picture of the day -
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