Training Log Archive: 5122

Sheepskull.

First time on hard tail for a few weeks, felt surprisingly good considering it was so wet also, like riding though a stream at all times. Pissing it down when we met, so went to cafe on Eccy Road for breakfast until it cleared up, then by the time we got to Sheep it had stopped raining, wind had dropped and even a bit of sunshine. Spent the day going sideways and pulling mud out of eye's. Real good fun.

Talked through dynamic bar warmups, struggling with getting knee's under bar and shrugging. Need more practice. Overhead squats also. Difficult!

Went through squats, deadlifts again and bit of cleans. Not at all busy so had instructor just for me and Lee to talk stuff through. Good stuff.

Trying squats deeper to 90degree's with box to sit on to, pause for a second then explode upwards. Change of technique and doing nothing for two weeks means weight level re assesment, so now basic 3 sets of 8 at 90kg for squats, and 3 sets of 8 at 60kg for deadlift.

Deadlifts; upward pressure on bar before lifting to get back incorrect position. Shoulders back, chest out and sit back into lift. Back stays constant until bar is past knee. Almost scrape shins, then follow light of thighs. Keep bar as close to body as possible.

Squats; sit back into lift more, breath in on way down, exhale on up movement with max exertion. Sit back onto box, pause for a second with small rocking motion backwards, then stand up driving through heels with back only few degree's off vertical.

Shrugs; bar just in front of knee's, head up back straight. Drive knee's down and under bar whilst shrugging and come up onto toes. Need to practice this movement.

High Pull; same beginning movements as shrug, but explode more and get bar up to nipple height using shrug force rather than arms.

Hang Clean; shrug into High Pull then duck under bar with arms flicking, and bending at knee to get underneath. Remember to have arms closer together.

Push Press; from Hang Clean finish, press bar over head with bending of legs then explode.

Overhead Squat; Bar above head with arms locked and fully extended. Sit back into squat and keep weight on heels. Hard for shoulders to cope, but good. Need to work on posture and upper deltoids.

Works with lee, tray and rob. Good session, first time for a few weeks. Surprised self on tricky black towards begining of night by sloping reach around arête and hooking inside foot up after fully stretched foot swapping. Also almost managed almost to 4th hold of super hard inverted black; total of 9 or 10 upside down joint feet and hand holds before getting up from underhang. Be a few more sessions until I can top it out.