Great start to the 6 week strength cycle last night everyone found a deadlift 1RM and a few hit PR's. Please post your 1 RM to comments so I can programme the load for your deadlifts during the strength cycle. The next session will follow the same format, finding a 1RM in a major lift that we will use to programme your strength cycle followed by a short / heavy couplet / triplet. The feedback from last night was very positive please post your thoughts to comments.
A few points to consider in future strength sessions:
1)You need to know what you can lift. If you are not recording your weightlifting efforts, you are making things harder for yourself. Get a CFV training diary or post to comments. You should be logging things in your diary like to: Deadlift 1RM. Got up to 140kg. Lumbar curve lost a little during my max lift, wasn’t to bad. I think I can lift 2.5kg more next attempt.” The next time a deadlift 1RM comes up, you will know what your max effort is, and you will be able to get through your warm up lifts to get to the max lift quickly.
2)Once you know how strong you are in all 3 lifts, warm up quicker we will then tell you what weight to work at for the respective rep range! For a 3x3 front squat session do some general stuff like air squats 2x10 then the lift you are doing eg front squat - bar x20 60kg x10 80 x5 then get to your first "work" set eg 95kg x3
3)Every lift should start with a HUGE gulp of air. Hold that gulp and push that gulp of air deep into the lungs. This will flatten out the diaphragm and better stabilize the spine.
4)Don’t walk or stand in front of someone attempting a max effort. They are trying to keep focused.
Snatch
1-1-1-1-1-1-1
Post loads to comments
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