Jerk 2x20kg: 5
Jerk 2x24kg: 5
(start generator work)
Jerk 2x28kg: 5 (5breath lockouts)
Jerk 2x24kg: 16 (2 breath lockouts)
Jerk 2x20kg:13
Jerk 2x20kg:15
Snatch 28kg: 5/5 (5breath lockouts)
Snatch 24kg: 15/15 (2breath lockouts)
Snatch 20kg: 25/25
Tried the GS training program generator discussed previously (LINK); also take a look at the comments.
Generator: LINK
If you click the picture above, you can see my settings. I chose these rather arbitrarily - I don't have the focus right now to work with a strict and set program.
Some reflections from today's first try-out:
- it was a lot harder than I guessed initially. I think the static lockout holds may have contributed. But, also grip and cardio got taxed.
- it is a lot of lockout-focus. I could do one of these sessions now and then in order to improve my lockout. I got very tired in triceps, which is one of my weak lockout-points.
- it was very fun and varied training. Different weights, different lockout times, both snatch and jerk, as well as shorter sets instead of mentally challenging long timed sets.
I just tried one session of the programme so it says nothing about how my progression and the programme's progression would concur. I should really sit down and calculate realistic goals for the generator's time frame. I will return to the generator more. If you choose to work with the generator, Kalle who invented it, wants your feedback.
2 comments:
Ett mycket bra inlägg Alexander. Vet du om denna metod även är överförbar på LC? Eller finns andra för just LC?
Mvh Andreas
Tack Andreas! Några i Finland kör lc efter generatorn. De tar då endast jerk och ersätter det med lc.
De kör mao inte snatch enligt generatorn - bara lite vid sidan av för att behålla tekniken.
Om några månader ska dom se hur det funkade för lc.
Innan jag testade igår skulle jag ha gissat att det blir för lite volym för att använda till LC. Fast de första setet med 28or plus långa utlåsningar med 24or sög ordentligt - så det borde funka.
Mvh
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