Great day today. Garage PR on the Clean and Jerk. Set up is getting better throughout…it is something we work hard on each time. When the set up is better, the movement is better, when the set up is good, the follow on movement is good.
Time with Rip taught me a lot in regards to cause and effect. Gillian is looping? She’s hitting low on the thigh. If she’s hitting low on the thigh, her set up was probably not right. Explosiveness is getting better. Gillian said she actually felt a surge of adrenaline today…that’s a first during our training!
Second day of getting up early to accommodate work. Cooler in the garage, but no less humid.
3×5 backsquat at 220lbs, followed by 3×5 Press at 110lbs. She got all but the last rep. Gillian took a break of about 30 seconds and then did the last rep. The new press style of “dead stop” presses when the bar in on the shoulders is TOUGH. Rip changed our form to include the reset while the bar is on the shoulders to better simulate the rest after a clean, prior to the jerk.
Gillian has been hard at work. As a result of the time spent at Rip’s we took time to reflect on our training routine, where we have come from, where we are, and where we are going. The result of all this was this Article. It’s a look into Gillian’s training life in her own words.
Today was a good day for Gillian. Front squat 97Kg for a single, (PR), snatched 54Kg (tied the garage PR), and then did an 70Kg Clean and Jerk every 90 seconds for 15 reps. This was followed up with another 90Kg front squat.
Easy day of weighted pull ups…so we had a little fun in the garage today with a friend’s daughter that is staying with us. She’s an amazing little girl with a beautiful smile and an infectious personality. We’ll miss Mercie when she moves to West Virginia.
Strength day today, these are hard and fun! Back squat 3×5 at 215lb, 30lbs off Gillian’s PR, however it was good to get back to squatting and a strength focus. Shoulder press was reduced to 105lbs due to a change in technique. Every rep is reset on the shoulders, much like a deadstop deadlift. MUCH harder this way. Success on both lifts…great day.
Yesterday the plan was to Front Squat, work to a heavy snatch single, clean and jerk every 90 seconds 15 times, and then front squat to a heavy single. We didn’t snatch, and we didn’t do the second front squat.
So today we made up for the snatch and the front squat. Glllian still has nagging injuries, so unable to work to a big snatch, 40Kg was as high as she attempted. Gillian did attempt a 94Kg front squat, but didn’t quite have it, hitting 90Kg for a max today.