My back felt a bit better so I went for a weightlifting workout.
4×20, 4×40, 4×50, 3×60, 3×65, 2×70, 2×75, 2×75, 2×75(f), 2×70, 2×70, 3×70, 4×60
The last reps 75 the coach told me I should try using my legs more by changing my starting position by bringing my ass lower, which completely threw me off so I missed both attempts, so we decided to put less weight and work on technique.
Then two other problems came up:
– I was jumping forward when landing instead of spreading my legs.
– “The speed of the lift” isn’t the speed at which I squat but the speed at which I bring the bar from the hips up, using my shoulders more.
– The elbows should go straight up.
Felt like a beginner after all the corrections.
Clean & Jerk:
2×60, 2×70, 2×80, 2×90, 2×90, 2×90, 2×90
2×80, 2×100, 2×110, 2×110, 2×105, 2×105
The front squats felt much better than the last time. I was focused on decreasing the speed at which I squat down.
Did some bodybuilding exercises at the end:
Bench press – increased weight up to 5x100kg for one set
Pull-ups – 4×8-10 with wide grip
Shoulder side-raises – up to 17kg dumbbells
Biceps curls – up to 17kg dumbbells
Triceps pushes – up to 17kg dumbbells