Author Topic: Modified 3-phase training  (Read 7783 times)

Offline Steff

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Ol lifting day!
« Reply #40 on: September 27, 2014, 10:13:12 AM »
Snatch 2x3 30 kg 2x3 35 kg 2x3 40 kg 2x3 45 kg 11x2 50 kg
I finally got it! For me it made the all the difference when I began initiating the pull on my heels. You're not supposed to do that, but my coach said "if it works it works! We're all different."  :D

Clean: 1x2 50 kg 9x2 60 kg Here I tend to jump forward.

I did not have the time to do snatch pulls even though I started 30 min earlier than usual. I have a lot of birthdays to celebrate today .

Offline Steff

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Re: Modified 3-phase training
« Reply #41 on: September 29, 2014, 10:46:27 AM »
Snatch: 2x3 30 kg, 2x3 40 kg 1x3 45 kg 2x2 50 kg

Squat: 1x3 70 kg, 1x3 90 kg, 1x2 100 kg, 1x1 112,5 kg, 1x3 120 kg PR

Front squat: 3x4 90 kg

BB row 3x4 70 kg
DBBP 3x4 40 kg

Snatch pulls 6x2 80 kg

CG BP 3x4 80 kg

SLDL 3x4 90 kg

OHP 3x4 50 kg

BB curl 2x4 45 kg 1x4 40 kg

60° shrug 3x4 40 kg

Calf raise 3x6 175 kg

Offline Steff

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Re: Modified 3-phase training
« Reply #42 on: October 01, 2014, 12:33:16 PM »
Snatch: 2x3 30 kg 1x35 kg 2x3 40 kg 5x2 1x1 50 kg Found out that I don't start on my heels(I really thought I did) but thinking of it gets me in the right position.
Klokov complex 1x2 40 kg 1x2 40 kg 3x2 50 kg

Leg press 1x8 90 kg 2x8 80 kg
Leg curl 3x8 40 kg

Incline Neck press 3x8 51 kg

Pull ups 3x8 BW+3 kg first set 6 of 8 reps to chest, second set 4 of 8, third set 4 of 8.

70° laterals 3x8 10 kg

60° DB shrug 3x8 37,5 kg

Lying Tri ext 3x8 35 kg

HBC 1x8 8 kg 2x8 10 kg

Calf raise 3x8 120 kg

Offline Sergio

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Re: Modified 3-phase training
« Reply #43 on: October 01, 2014, 08:40:08 PM »
Hi, Steff! are your snacht progressing?

Offline Steff

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Re: Modified 3-phase training
« Reply #44 on: October 03, 2014, 08:26:27 AM »
Hi, Steff! are your snacht progressing?

I'm getting there slowly, but I seem to have got the major parts right now. I'm able to train with 50-55 kg now and 2 months ago I my form deteriorated when I tried 45 kg.  There's a lot to improve on though but that's the charm of it.  ;D

Offline Steff

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Re: Modified 3-phase training
« Reply #45 on: October 03, 2014, 08:27:01 AM »
Yesterdays WO:

Snatch complex starting from position 3 then 2 and then from the floor: 1x3 30 kg, 35 kg, 40 kg, 45 kg
Snatch:2x2 50 kg 2x2 55 kg

Cleans: 1x3 40 kg 2x3 60 3x3 65 kg

Snatch pulls 1x2: 65 kg, 75 kg, 85 kg, 95 kg, 100 kg, 80 kg

Long pull 3x10 85 kg

Gironda dips 2x10, 1x5 +3 +2 BW

70° cable laterals 3x10 7,5 kg

Cable high pull (clean grip) 1x10 20 kg 1x10 27,5 kg 1x10 30 kg

Leg ext 1x10 45 kg 1x10 40 kg 1x10 35 kg (explosive)

Leg curl 3x10 30 kg

Push downs 3x10 45 kg

cable curl 3x10 30 kg

The snatch was good this day and the complex seemed to work. I picked it up from Pendlay. The clean was a bit messy at first but my last rep was fairly good with the least amount of forward jump.
Otherwise this was a fun WO. Got some DOMS in my pecs. Next friday I'll push the long pull really hard.

Offline Steff

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Re: Modified 3-phase training
« Reply #46 on: October 06, 2014, 11:07:00 AM »
Snatch: 2x3 35 kg 1x3 40 kg 1x3 45 2x3 50 1xfail 55 kg 1x1 55 kg 1x3 45 kg

Squat: 1x5 60 kg, 1x3 80 kg, 1x2 90 kg, 1x5 100 kg

Front squat: 3x4 92,5 kg

BB row 3x4 72,5 kg
DBBP 3x4 40 kg

OHP 1x4 55 kg 2x4 52,5 kg

Snatch pulls 1x2: 65 kg, 70 kg, 75 kg, 75 kg, 75kg, 80 kg

CG BP 1x4 85 kg 2x4 82,5 kg

SLDL 3x4 95 kg

BB curl 1x3 +1 eccentric 47,5 kg, 1x3 +1 eccentric 45 kg, 1x4 40 kg

Calf raise 3x6 180 kg

Lack of sleep and proper food due to a gig with Meduza made this WO suck!

Offline Steff

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Re: Modified 3-phase training
« Reply #47 on: October 10, 2014, 08:48:37 PM »
Snatch: 1x5 35 kg 1x3 40 1x3 45 2x2 50 kg 1x2 55 kg 1x2 50 kg

Long pull 2x10 1x8 +2 95 kg

Gironda dips 2x10, 1x8 +2 BW

70° cable laterals 3x10 7,5 kg

Cable high pull (clean grip) 3x10 30 kg

Leg ext 1x10 47,5 kg 1x10 42,5 kg 1x10 37,5 kg (explosive)

Leg curl 3x10 32,5 kg

Push downs 3x10 47,5 kg

cable curl 3x10 32,5 kg

Calf raise 3x10 110 kg

Offline Steff

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Ol lifting day!
« Reply #48 on: October 11, 2014, 11:38:52 AM »
Snatch: 1x3 35 kg 1x3 40 kg 1x3 45 kg 2x3 singles 50 kg 5x2 55 kg 1x2 50 kg

Clean: 1x3 55 kg 3x3 60 kg 6x2 65 kg

Jerk: 5x5 20 kg (learned these today)

Snatch pulls: 1x3 70 kg 1x3 80 kg 3x2 90 kg 1x2 85 kg

Did some snatch complexes during the warm up. Hit a very good snatch at 55 kg... made me really happy.  ;D
Cleans were kinda inconsistent today, mixed very poor once with some pretty good once.
The jerk training was done as follows 3 reps in the "end position" and 2 from standing straight = one set.
Snatch pulls felt good got rid of a tendency to crouch at the top.

Offline Steff

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Squat PR:s
« Reply #49 on: October 13, 2014, 01:46:24 PM »
Snatch: 2x3 35 kg 1x3 40 kg 1x3 45 2x3 50 kg, 1xfail 58 kg, 3x1 58 kg, 1xfail 58 kg, 1x1 58 kg Still need more speed on these...

Squat: 1x5 60 kg, 1x3 80 kg, 1x2 100 kg 1x1 112,5 kg, 1x3 122,5 kg PR

Front squat: 3x4 95 kg volume PR

BB row 1x2 +2 cheat 80 kg 3x4 75 kg
DBBP 1x1 45 kg (easier than last time I tried, I was really close to 2 reps) 3x4 40 kg

Snatch pulls 3x3: 65 kg First rep in each set to nose height.

OHP 3x4 55 kg

CG BP 3x4 85 kg

SLDL 3x4 100 kg

BB curl 3x4 eccentric 50 kg, 1x2 +2 eccentric 47,5 kg, 1x3 +1 eccentric 45 kg

Calf raise 3x6 190 kg


Good WO my squat groove was out of whack but I felt strong so it was not a big problem. ;)