This weekend was about practice. Lighter weights, good quality movement and moderate volume. Pavel call this, greasing the groove. The more I train, the more I realized how important skill work can be in the gym. Learning or trying to master a movement is a great way to train, without having to go all out. And I am a firm believer in consistency and moderation over intensity.
A1. power snatch x 2/95 for 10-15 minutes.
I worked on speed here. Trying to be fast under the bar and I was paying close attention to my shoulder position when receiving the bar overhead, trying to make sure I was in a good stable position.
B1. power clean + jerk x 2+1 for 10-15 minutes.
Same thing here, working on speed, being fast and explosive, but also loose and under control. Here, I worked on my first pull, or the part where you lift the weight off the ground to about knee hight. I worked on keeping my upper back and lats engaged to keep the bar close.
My snatches felt great yesterday, and I spend the morning watching slowmo snatch videos. So, naturally, I wanted to do them again on Sunday. Light weights, did about 3-4 sets of 5 at 75 and then a few sets of 3 at 95. Working on the same things, being fast and catching in a good position.
Spend the rest of the time working on some band distracted mobilizations. Specifically hip extension and also hip flexion.