With my competition less than two weeks away, I will have to be cautious with both my wrist and elbow. Today’s snatch workout will be light to see if all this rehab is paying off.
Monday
I did speed snatches at 60kg for two sets of five reps. I got to 70kg and found there was a bit of discomfort, so I did a set of three instead of a set of five. I switched to power snatch from the hang and did two sets of five at 60kg, then I made a 10kg jump and was able to do the five reps.
I started from the floor and alternated between full snatch and power snatch. I got two sets of five reps done with 60kg and one set at 70kg. The last exercise was snatch pulls. I knew my wrist would not bother me, so I did two sets of five reps at 110kg and two sets of three with 125kg. The last rep of the second set of three was a slow pull. The workout was okay, but I still have issues to overcome.
Tuesday: Upper Body
I stuck with incline presses, doing 160lb for four sets of six. I did behind neck press with 135lb for four sets of six reps. The weights were not very challenging, but I was erring on the side of caution and hoping this would help the rehab process.
Wednesday: Clean and Jerk
I do not seem to be having any problems with my wrist or elbow when I do this type of work. I did a few sets of speed cleans with 80kg for five reps and a few power cleans from the hang at the same weight, also for five reps. I switched to power cleans from the floor and I ended up at 100 kg for two sets of five. I finished off with one set of clean pulls with 140kg for a set of five, then I made a jump to 150kg and did a set of three.
Thursday
Today was my day off. I spent my time massaging both my forearms and triceps.
Friday: Circuit Day
Today was a long circuit workout. With the competition so close, I did forty minutes instead of the full sixty. Everything was feeling pretty good by the end of the workout.
Saturday: Clean and Jerk
I had to push it during today’s workout. I started again with a few speed cleans getting to 80kg for two sets of five. Unlike Wednesday’s workout, I went right into clean and jerks. I started back at 60kg, doing one power clean, one clean, one front squat, and one jerk. From there I took 80kg and repeated the rep sequence. Then I jumped to 100kg and did the same. I finished off with four sets with 120 kg.
My pull in the clean seems to be hurting a little. Although the weight was comfortable, it wasn’t as easy as I was hoping for. I finished off with a few clean pulls at 150kg for two sets of four and two sets with 160kg, with the last rep of the second set a slow pull. I took Sunday off to give my arm a little rest for snatches on Monday.
Terry Hadlow got started in Olympic weightlifting in 1970 and is the only Canadian to have competed in senior nationals in five different decades – 1970s, 1980s, 1990s, 2000s, and 2010s. Follow Terry’s journal here to learn about his approach to training and competing.