NEW GOAL - CANDIDATE for MASTER of SPORT (CMS)
In competition setting, at weight class of 90kg, using 28kg bells:
Jerk: 73 reps in 10 minutes
Snatch: 70 Left/ 70 Right in 10 minutes - 1 hand switch
Target Date: WKC World Championships, August 31st, 2009 - Chicago, IL
Work out today:
Warm Up - Shoulder mobility stick work, Bretzel stretch for thoracic spine, Anterior/Posterior thoracic glides
Jerk(20kg) 10 reps
3 Position Jerk Drill(20kg) 2 minutes x 3 sets
Jerk(28kg) 6 rpm x 4 minutes x 2 sets
Jerk(24kg) 8 rpm x 5 minutes x 1 set
Swing(40kg) 25/25 x 1 set
Out of necessity I have decided to focus on my lockouts. I am going to focus on shoulder and thoracic flexibility by creating a stretching program to address these areas prior to each workout. Taking a suggestion from Tom Corrigan, I also have introduced the "3 Position Drill" originally developed by Sergei Rudnev. In this drill the bells are held in the rack for 10 seconds, then held overhead in the partial squat following the second dip of the jerk for 10 seconds, and finally held for 10 seconds overhead with legs straight. I performed this drill using the 20kg bells and found it challenging. This drill really forces one to find a comfortable overhead position and works on the needed shoulder strength and flexibility. Also, during all of my work sets, I held the bells in overhead lockout for several short breaths prior to bringing them back to the rack. Lastly, I will continue to focus on not externally rotating my shoulders during the lockout. This is going to take some work as I will need to re pattern my CNS from years of barbell military presses.
I can already tell the "3 position drill" is going to be very helpful. Just in one session, I have found a better overhead position which allows me to relax. This translated to much stronger lockouts during my 28kg jerk sets. I can only imagine what is going to happen after several months of working this drill.