Today was not "high intensity" enough for me but I'm still taking it easy after my weekend in bed. This is what I did:
Intuflow Intermediate level
One Arm Jerk (16kg): 6 minutes @ 8rpm: 24/24
Snatch (16kg): 4 minutes @ 12rpm: 24/24
Swing (32kg): 10/10
Twice through the Cricket flow
My rack in the jerk seems to be improving as is the second dip. I am actually starting to feel quite comfortable with the jerk. The snatch is a totally different story, in particular the drop. I'll be working on that in the days to come.
I also realized today that I've been missing longer sets since I've started the AKC fitness protocol. I'll be working on my high intensity days to lengthen my sets to 10 minutes and beyond. There is something weirdly relaxing about the quiet discipline of just forging ahead one rep at a time. On the other hand I like the quick pace of the AKC protocol as well so I'll be focusing on that on the medium days. This will allow me to practice some non-classical lifts or do some heavier work. I'm starting to like this programme that is gradually taking form.
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2 comments:
Very nice work!
Using the Fitness Protocol on your light days will help your body learn its ultimate pace with the lifts while working the longer sets on your heavy day will get your body used to working those longer sets.
You might also want to add in some squats on your heavy day - varying between front squats, 1-arm overhead and eventually some jump squats.
Thanks Howie. Yup, that's exactly what I am thinking. I'll gradually work on building the pace in the long sets but for now I'll get pace on the medium intensity days. I have been thinking about squats and I think it's a good idea to start doing the overhead squats in particular seeing they are not something I ever train.
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