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Training logs => Members logs => Topic started by: Steff on January 05, 2015, 01:19:29 PM
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I will use a conjugate method for a year, five days a week using some traditional and some untraditional exercises.
WO 1:
Warm up: Scarecrow snatch
Squat ramping up to 1RM
60 kg, 80 kg, 100 kg, 115 kg, 125 kg 132,5 kg fail but sooo close.
Deads 3x3 160 kg
Band pull through 3x30 green rubber band
Power clean + squat clean 5x1 71 kg
Band pull through 100 reps
OL-technique tomorrow! :smile: :)
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Yesterdays WO:
Power snatch + snatch 6x1 55 kg
Snatch balance 5x3 50 kg
Power clean +2 jerks 5x1 55 kg
Snatches felt better than in a long time!
I have like a mental block when I go over 50 kg on the snatch balance and my jerks are still really slow...
Todays WO:
Bench press ramping up:
1x5 60 kg
1x3 80 kg
1x2 90 kg
1x1 100 kg
1x1 105 kg
OHP one min RI
3x10 40 kg
BB rev row
3x10 50 kg
One arm KB sit-ups
1x8 8 kg
2x8 4 kg
70° laterals
3x8 8 kg
DB curl
3x8 12,5 kg
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Warm up:
Scarecrow snatch 10 kg Bar
Snatch and snatch pulls ramping up to 50 kg
Squat EMOM 2 reps 12 min 90 kg
Explosive deadlift 10x1 80 kg, 30 sec RI
Superset:
Back extensions 3x8 20 kg
Hip thrusters 3x8 50 kg
Band leg curl, red rubber band 1x100
Snatch EMOM 2 reps 10 min 50 kg
Good WO! I will probably get some DOMS in my glutes.
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Warm up:
Scarecrow snatch 10 kg Bar
Snatch pulls ramping up to 70 kg
Bench press EMOM 3 reps, 9 min, 52,5 kg
Floor press 1x10 60 kg 2x10 80 kg (never done this one before, hard to find the right weight)
Superset BW:
Pull ups 1x12 1x9 1x10 (did these very strict)
Push ups 3x20
Tricep pushdowns red rubber band 100 reps
Power cleans EMOM 1 rep, 10 min, 71 kg
Oblique sit ups 3x20
Fairly easy WO. Feels weird to have a lot of energy left afterwards... :o
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Warm up:
Scarecrow snatch 10 kg Bar
Snatch pulls ramping up to 60 kg
Front squat ramping up to 1 RM
1x5 60 kg, 1x2 80 kg, 1x1 90 kg, 1x1 100 kg, 1x1 107,5 kg.
Deadlift 3x5 150 kg
Superset:
Bulgarian split squat 3x8 14 kg (started off easy on these)
Back ext 3x8 20 kg
Good mornings 3x8 40 kg (misread... should have been 20 reps at 15-20 kg)
2 cleans + 1 hang clean, 8 sets
BB side bends 100/side
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Warm up:
Scarecrow snatch 10 kg Bar
Snatch pulls ramping up to 60 kg
Front squat ramping up to 1 RM
1x5 60 kg, 1x2 80 kg, 1x1 90 kg, 1x1 100 kg, 1x1 107,5 kg.
Deadlift 3x5 150 kg
Superset:
Bulgarian split squat 3x8 14 kg (started off easy on these)
Back ext 3x8 20 kg
Good mornings 3x8 40 kg (misread... should have been 20 reps at 15-20 kg >:()
2 cleans + 1 hang clean, 8 sets
BB side bends 100/side
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Warm up:
Scarecrow snatches
Snatch pulls 2x1 60 kg, 80 kg
2 Snatch +1 hang snatch(from knee) 8 sets (4 sets 50 kg, 4 sets 55 kg)
Snatch balance
1x4 40 kg
2x4 45 kg
2x4 47,5 kg
2 Power jerks +1 squat jerk 8 sets 60 kg
I finally got the feel of the pull under in the snatch but it took me until the last set. :) Got 3 good sets of jerks and one really good. The others were decent and one really bad.
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Push press (do need some technique work on these)
40 kg x5
60 kg x2
70 kg x1
75 kg fail
BNP Snatch grip
1x3 40 kg +1x35 kg
2x6 35 kg
Seated DB press
3x8 15 kg DB:s
Decline DB tri ext
4x10 10 kg DB:s
200 pushdowns 2/3 with rubberband 1/3 in machine
DB swing
3x10 8 kg
BB curl 3x6 35 kg
Got some weird cramp in my neck on the left side so I couldn't go all out on "BNP snatch grip"
Otherwise an easy WO. :D
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Warm up:
Scarecrow snatch 10 kg Bar
Squat EMOM 2 reps 12 min 97,5 kg
Cleans 8x1 47,5 kg
Seated GM 1x15 20 kg 1x15 25 kg 1x15 30 kg 1x15 35 kg
Banded GM 50 reps green rubber band
Snatch high pulls EMOM 2 reps 6 min 66 kg
Clean high pull EMOM 2 reps 6 min 86 kg
Plank 3x1 min
Good WO, didn't even get DOMS as I did during last fridays WO. :)
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Warm up:
Scarecrow snatch 10 kg Bar
Bench press EMOM 3 reps, 9 min, 57,5 kg
Dips 3x6 BW+30 kg
BB row Snatch grip 4x10 45 kg
200 pullaparts red rubber band
Push press EMOM 2 reps 6 min 57,5 kg
Superset BW:
Pull ups 3x8 BW+7,5 kg (did these very strict)
Push ups 3x20
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Warm up: Scarecrow snatches 10 kg, Power snatches 30 kg, OHS 30 kg, 40 kg, 50 kg.
OHS ramping up to a 1RM:
1x1 60 kg, 70 kg, 81 kg=2 fails, 75 kg Felt very wobbly today similar to the feeling of training with too little food.
Clean high pulls 1x5 90 kg, 1x5 100 kg, 1x5 95 kg Got the legs to really kick in this time.
Back ext BW 1x21, 1x20, 1x16
Banded pull throughs 3x30 green rubberband
8x2 cleans +1 hang clean, 4 first sets 71 kg 4 last 76 kg
200 lying leg ext
The bad feeling that I had in the start disappered when I got to the clean pulls. :D
Had a pump for 15 min after the back ext and pull throughs so I had to use a lower weight in the first half of the next exercise.
I still do have some problems getting the hang cleans to work properly, but today I had a few good once. ;)
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Warm up:
Scarecrow snatches
2 Snatch +1 hang snatch(from knee) 8 sets 57,5 kg (last 4 sets was really good)
Snatch balance
1x4 40 kg
1x4 45 kg
1x4 51 kg
1x4 55 kg
1x4 60 kg PR
2 Power jerks +1 squat jerk 8 sets 63,5 kg (better than last time)
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Power Jerks ramping up:
1x2 60 1x2 65 1x1 70
CG floor press 3x8 70 kg
JM press 3x8 30 kg
50 Face pulls
50 triceps push downs (25 machine 25 rubber band)
6x2 clean and jerk 60 kg
Oblique crunches 3x20
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Squat EMOM 2 reps 12 min 104 kg
Explosive deadlifts 10x1 80 kg
BB step ups 1x10 20 kg, 1x10 30 kg, 1x10 40 kg, (never done the exercise before, had to find the right weight 35- 40 kg should do it)
Hip bridges 3x20 50 kg
Snatch high pulls EMOM 2 reps 7 min 67,5 kg
Clean high pull EMOM 2 reps 7 min 86 kg
Banded pull throughs 100 reps
Good WO! The pull throughs was a pain in the A** though! ;)
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Box squat (lowbar) Ramping up:
1x5 50 kg
1x3 70 kg
1x2 90 kg
1x2 100 kg
1x1 110 kg
1x1 120 kg
Superset:
Hip bridge 3x15
Back ext 3xmax
Banded GM 100 reps green rubber band
6 sets of 1 clean + 1 hang clean 76 kg
Toes to bar 3xmax (I really suck at these)
The box squats felt weird since I've only done OL style squats but it's in the program so...
I'm getting better at the hang cleans but I still have to reset to get it right. The pump in my lower back was sick and made the cleans more difficult.
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2 hang snatch(from knee) 6 sets 58,5 kg
1 Clean pull + 1 clean and jerk 57,5 kg (had to adjust the weight after my jerk here... I kinda suck at it)
5x3 power jerks 50 kg
I did ride down a couple of jerks at 57,5 kg. Hang snatches felt pretty good had 3 bad ones but I'v started to keep the bar closer now.
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Strict OHP ramping up to a 1 RM:
1x3 40 kg
1x2 50 kg
1x1 55 kg
1x1 60 kg (shoulders kinda worn out)
Seated DB OHP
3x8 15 kg DB:s
JM press
4x10 30 kg
Incline Tate press
3x20 9 kg DB:s
Band pull aparts 200 reps
Power jerks
6x2 60 kg (I'm still having a some trouble going deep enough. Got a couple of nice ones though)
DB curl 3x8 12,5 kg DB:s
Shrugs at position 2 Snatch grip 1x10 40 kg 1x10 60 kg
Shrugs at position 2 Clean grip 1x10 60 kg
Crunches 3x20 BW
Got to work on my jerks...
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Box jump: don't know the cm on this but approximately 50-60 cm box +8 eleiko bumber plates (PR by the way).
EMOM 12 min 2 reps Box squats 84 kg
Sumo SLDL 3x15 60 kg
Seated GM 3x15 35 kg
EMOM 6 min of 1 snatch pull + 1 snatch half of the sets on 61,5 kg and the others 64 kg. (3 snatches missed one on 61,5 and two on 64)
EMOM 6 min of 1 clean pull + 1 one clean 86 kg
Oblique crunches 3x20
Besides being a bit dizzy and shaky through out my body my shoulder felt wobblier than usual today so they were a big part of the fails on the snatch. The pull isn't so much a part of the problem I can snatch pull 64 almost to my collarbone any time. :)
Cleans were heavy as F**K... since my glutes and back were fried, I sank through almost every time and had little help from them on the way out of the hole.
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Box squat with chains ramping up:
1x3 60 kg
1x2 80 kg
1x1 90 kg
(weights noted without the weight of the chains)
Clean high pulls:
1x3 90 kg
2x3 100 kg
1x3 105 kg
Step ups
3x10 40 kg
Superset:
Seated GM 3x10 40 kg
Norwegian curl 3x10 (had to do these eccentric)
Reversed hypers
3x20 BW
Power cleans
6x3 76 kg
Decline DB sit ups
3x8 6 kg
The chains weighs about 20-25 kg each and I used a bit lower box this time.
I don't like the decline sit ups or more precise: My lower back don't like them.
Pulled 105 kg 5 cm beneath my pec-line in the clean pull!
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2 hang snatch(from knee) 1 set 59,5 kg 1 set 60,5 kg 4 sets 61,5 kg (had to sneak past the 60 kg line here... I've had some psych-block with 60 kg)
1 Clean pull + 1 clean and jerk 57,5 kg (adjust the weight after my jerk here... I'm a lot better at it now)
5x3 power jerks 57,5 kg
Really good snatch day. It's at times like these I really love OL-lifting!
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Bench press to 10 cm box ramping up
1x2 100 kg
1x2 110 kg
1x1 115 kg
1x1 120 kg
1x1 122,5 kg
Floor press
3x8 82,5 kg
DB JM press
4x10 10 kg DB:s
Three laps of:
20 reps OHP technique bar with KB:s hanging in rubberbands
200 jump rope
Jerks
6x2 57,5 kg
OHP shrugs
BB 1x10 40 kg 1x10 20 kg
DB:s 2x10 10 kg DB:s
DB curl
2x8 15 kg 1x10 12,5 kg
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Mondays WO:
Sumo deadlift ramping up:
100kgx2
120x1
130x1
135-fail
Bulgarian split squat
3x8 25 kg
Superset:
GM 1x8 42,5 kg 1x8 45 kg 1x8 50 kg
Deathmarches 1x20 10 kg DB:s 1x20 15 kg DB:s 1x20 20 kg DB:s
Power cleans
6x3 80,5 kg
Toes to bar 1x5 1x4 1x4 BW (still suck at these)
This is the first time I've done sumo deadlifts... interesting any way...
Pulled 80,5 kg to mouth height in a couple of sets of the power clean! :)
Yesterdays WO:
Hang snatch: (My head wasn't really with me so I missed more than I should have)
2x65 kg
1x65 kg
1x65 kg
1x65 kg
2x60 kg
6x1 clean pull +1 clean and jerk 60 kg
Power jerks
5x2 60 kg
Todays WO:
Bench press ramping up:
2x90 kg
1x100 kg
1x105,5 kg
1x107,5 kg PR with medium grip!
Seated DB OHP
3x8 17,5 kg DB:s
Decline DB roll over tricep ext:
4x10 10 kg DB:s (the heavier pair)
200 tricep pushdowns done as drop sets 30 kg, 25 kg, 20 kg. When I reached 100 reps started over on 30 kg.
Power jerks
6x2 57,5 kg
70° db row 1x8 20 kg DB:s
45° db row 1x8 20 kg DB:s
70° Snatch grip shrug 1x10 50 kg
DB curl 2x8 15 kg DB:s
Laterals 2x8 10 kg DB:s
When I started to warm up for the jerks after the 200 rep pushdowns I couldn't lock out with the bar.... But this is how the program is written.
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Last week Friday WO:
Long jump (jump off two feet) 2,26 meters
EMOM 12 min 3 reps Front squat 75 kg
Explosive Sumo deads 10x1 65 kg
Seated GM 3x15 42,5 kg
Banded GM 50 reps green rubber band
Snatch 10x1 58 kg
Banded GM 100 reps
My snatching turned out fine after a shaky first set, nailed all of them!
Saturdays WO:
EMOM 9 minutes Bench press 3 reps 54 kg
Pull ups BW
1x19 PR
1x11
1x9
BB row snatch grip
4x10 50 kg
200 pull aparts red rubber band
10x1 Clean and jerk 60 kg (the limiting factor here is my jerk)
Windshield wipers
3x20 BW
BB OH shrug
2x15 40 kg
DB OH shrug
1x9 15 kg DB:s
1x12 10 kg DB:s
Superset:
DB curl 3x8 15 kg DB:s
70° shrug Clean grip 3x10 70 kg
A PR in pull ups feels so good even though I didn't make 20 reps.
Jerks are getting better... not good, but better.
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Mondays WO:
Back squat with chains ramping up(chains weighing 20-25 kg each)
60kgx1
80kgx1
90kgx1
100-fail
Superset:
Seated GM 3x10 50 kg
Norwegian curl 3x10 BW (had to do these eccentric)
Rev hypers 3x20 BW
6x clean pull +power clean 83,5 kg (My timing was a bit off until the last set)
Decline DB OH sit up
1x8 8 kg 2x8 10 kg
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Yesterdays WO:
Snatch from right above knee done as 3 singles with max 10 sec in between:
3x3 62 kg (got some short circuit on the first snatch and dropped it on my thighs... that will make a good Charley horse tomorrow)
3x3 60 kg
"Backwards" snatch:
5x3 50 kg
Clean and jerk off blocks:
3x50 kg
2x3x55 kg
2x60 kg
2x65 kg
2x2x68 kg
Started to hit my hang snatches really good so instead of me getting under the bar fast they got to be at the height of power snatches or muscle snatches.
Unfortunately my catch isn't good enough yet to just raise the weight. It might work to sneak my way up as we call it. if someone have some good advice/exercises to get faster under the bar I would so grateful!
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Floor press with chains ramping up:
2x50 kg
2x60 kg
1x70 kg
1x75 kg (easy)
1x77,5 kg - Fail (you kinda of just die out when using chains)
DBBP with rubber band
1x8 10 kg DB:s
1x8 15 kg DB:s
1x10 20 kg DB:s
Bench press with weights attached to the bar with rubber bands
3x20 30 kg
JM press
3x8 35 kg
Snatch grip Push press
3x50 kg
3x55 kg
3x60 kg
3x65 kg
3x65 kg
3x70 kg
Incline rev flyes
3x20 5 kg DB:s
Windshield wipers
3x40
DB curl
3x8 12,5 kg DB
OH BB shrug 1x10 50 kg, 2x15 40 kg
70° Snatch grip shrug
3x10 70 kg
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Yesterdays WO:
EMOM 12 min 2 reps Front squat 70 kg
Explosive Sumo deads 8x1 97,5 kg
GM 3x8 60 kg
Superset:
Back ext 3xmax
Hip ext 3xmax
Snatch deadlift 3x20 40 kg (paus at pos 2)
Snatch 2x1 58 kg,2x1 60,5 kg, 2x1 62,5, 2x1 65 kg, 2xfail 66 kg (jeez so tired in both my head and body on the last two sets...)
Rev hyper ext 3x20 BW
Todays WO:
EMOM 9 min, 3 jerks, 55 kg
Strict press
3x5 50 kg (concentrated on holding the lockout for 2 sec/rep)
Superset:
Dips 3x6 35 kg
Bench row 2x10 40 kg 1x10 45 kg
Superset:
Inverted rows 3x10 BW
DB row 2x9 +3 +3 20 kg 1x11 +4 17,5 kg
Clean and jerk
2x40 kg 2x45 kg 2x50 kg 2x40 kg 2x50 kg 1x1 55 kg 1x1 60 kg (Jerks are the limiting factor here)
Pull aparts 200 reps (had to do this in the cable cross since the rubber band was missing)
The initial EMOM Jerks was more or less crap, no timing what so ever....
Later in the workout I got a cue from one of the more experienced lifters on the clean and jerk and lowered to 40 kg. It was more or less to just concentrate on pushing my self under the bar with my arms instead of trying to push the bar as high as possible high with the initial "kick". Nothing revolutionary, but it made a hell of a difference in my approach and performance!
The next time I do clean and jerks I'll load two bars: Cleans on the heavy bar(76-90 kg) and jerks on a lighter (55-70 kg).
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Back squat to box (right below parallel) with green rubber bands ramping up:
1x60kg
1x80 kg
1x90 kg
1x100 kg
1x110 kg
2x100 kg (not in the program but I felt naughty today )
Step ups
3x8 45 kg
SLDL
3x8 70 kg
Norwegian curl
3x8 BW (still eccentric but better than before)
6 sets of 1 clean high pull 1 power clean 85,5 kg
Reversed hypers:
3x20 BW
My technique sucks when it comes to the catch in power cleans. I pull the weight to mid chest so it should not be a problem but I either catch it almost standing upright or I go in to a full squat.... >:(
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Yesterdays WO:
Hang snatch:
6x1,1,1 63,5 kg (had 5 fails in the middle but came back with a vengeance)
Reversed snatch
5x3 52,5 kg
Clean and jerk off blocks (experimenting with using 2 bars since my jerk still drags behind)
4x3 70 kg (clean)
4x3 55 kg (jerk
4x2 75 kg (clean)
4x2 60 kg (jerk)
My jerks was a lot better today and so was my snatches! Even though I missed a couple of snatches it didn't get in to my head!
Must still get faster under the bar....
Todays WO:
Bench press with chains ramping up:
2x40 kg
2x50 kg
1x60 kg
1x70 kg
1x80 kg
1x90 kg
Incline Tate press:
2x12 25 kg 1x12 27,5 kg (had to guess the weight....was a bit light but not way off)
Decline DB skull crushers:
3x10 10 kg DB:s
Superset:
Bench press with technique bar weights attached (hanging) with rubber bands:3x20 30 kg
Pull aparts in cable machine:1x30 7,5 kg 2x30 5 kg
BTN push press
2x6 40 kg
1x6 45 kg
3x6 50 kg
Oblique crunches
3x20 BW
OH KB shrug
1x8 20 kg KB 1x10 12 kg KB
OH BB shrug
1x10 30 kg 1x12 20 kg
DB curl
2x8 15 kg 1x10 12,5 kg
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EMOM 12 min 2 reps Front squat 75 kg
Deadlift 3x4 130 kg
Superset:
Back ext 2x8 20 kg 1x8 10 kg
Hip ext 2x8 10 kg 1x8 BW
Superset:
Anderson squats 1x12 40 kg, 1x12 45, kg 1x12 50 kg
Rev back ext 3x20 BW
Snatch 3x1 58 kg,2x1 60 kg, 4x1 62,5 1x fail (had a bad snatch day, felt out of sync)
Loved the Anderson squats should have started on 50 kg but the exercise was knew to me so I had no idea what weight to use.
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EMOM 9 min, 3 Bench press 45 kg + rubberbands
Superset:
Incline push ups 3x20
Pull ups BW 1x14 1x12 1x10 (kept these super strict)
Superset:
DB row 3x10 20 kg
Bench rows 1x10 50 kg 2x10 45 kg
Face pulls 200 reps 7,5 kg (had to do this in the cable cross since the rubber band was missing)
Clean:
2x1 80 kg, 2x1 85 kg, 2x1 90 kg, 1x1 96 kg PR, 2xfail 97,5 kg, 1x1 97,5 kg PR again![/b]
Jerks
1x2 55 kg, 1x2 60 kg, 1x2 62,5 kg, 2x2 65 kg
I feel good just like I knew that I would now! *James Brown song*
Ok my jerks still suck but are slowly getting better. Cleans.... jeez this was fun! I apparently got a good "sit" and I am pretty fast under. The pull on the last set was really good almost at power clean height, so I got more to give.
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Back squat ramping up to 1RM:
2x100 kg
1x120 kg
1x125 kg
1x130,5 kg A very modest PR, but squatted more upright than ever almost no lean forward if any at all.
Lateral step ups:
3x10 30 kg
Hip bridges:
10x60 kg
10x70 kg
10x80 kg
100 rep banded GM:s
Talked to my coach afterwards and the squatting result turned out just like wanted = an improvement of my form.
Ol-technique tomorrow (heavy snatching 90%). Maxing out on the bench press wednesday. Saturday I'll go for new maxes in Clean, snatch, jerk. I separated the clean and jerk in to two lifts since the discrepancy between them is still to big .
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Hang snatches max 10 sec between each rep:
6x1,1,1 65 kg (felt really secure even though i missed 4 reps, two of them was unnecessary caused by sloppiness from me)
Reversed snatch:
5x3 55 kg
Superset:
Clean off blocks
3x60 kg, 65 kg 70 kg, 70 kg
2x75 kg, 80 kg, 1x1 85 +1x1 70 kg, 2x70 kg (got too tired in my head at 85 kg so my cleans stopped working)
Jerks:
3x45 kg, 50 kg, 55 kg 57,5 kg
2x60 kg, 65 kg, 70 kg, 70 kg
Better lockouts than ever hit my old jerk PR but with no bend or rebound in my arms. :)
This was a tough WO since I was really close to 90% on all lifts.
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Yesterdays WO:
Bench press ramping up to 1 RM:
2x90 kg
1x100 kg
1x102,5 kg
1x108 kg-failed (missed the groove miserably here and made it heavier than necessary)
1x100 kg
Seated DB OHP
1x8 20 kg DB:s
2x8 17,5 kg DB:s
Decline DB tri ext
1x10 10 kg DB:s
1x8 12,5 kg DB:s
1x10 10 kg DB:s
1x12 10 kg DB:s
200 reps purple rubber band tricep push downs
BTN push press 1x3: 40 kg, 45 kg, 50 kg, 52,5 kg, 55 kg, 60 kg
200 BB side bends
Had a lousy bench day. Pretty satisfied with the rest.
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Seated Box jump:
Box +6 bumpers
Box +7 bumpers
Box +7 bumpers +1 eleiko metal plate (2 cm)
Box +8 bumpers PR!
EMOM 10 min, 2 reps Banded Front squats to box 54 kg (green rubber bands, box below parallel)
Speed deads 8x1 112,5 kg
SLDL 3x6 80 kg
Superset:
Back ext 3x10 10 kg
Hip ext 3x10 10 kg
Interesting with the banded front squats except hitting the bleedin obvious it hit my upper back really good!
Tomorrow is a max out day so I'm a bit nervous... already.... damn!
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Snatch:
1x1 65 kg
1x1 70 kg
4xfail 75 kg Third attempt was closer than ever but my left arm didn't lockout properly(just a little short of lockout) and I dropped it.
Clean:
1x1 90 kg
1x1 95 kg
1x1 100 kg PR!
Jerk:
1x1 70 kg
1x1 75 kg
1x1 80 kg PR!
Was really stiff and not "sharp" during the warm up and that feeling of not being sharp continued into the snatching, so it wasn't an ideal snatch day. Still very disappointed about it. I Pull 75 kg high enough so my problem is the last pull under.
Was a bit tired in my head on the cleans but made an easy 100 kg and decided to stop there even though I probably could have made 105 kg, I'll save that til later. My coach says that if I get faster under the bar I would probably clean about 110-115 kg.
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Sumo deads ramping up to 1 RM:
1x131 kg
1x133,5 kg
1x135 kg PR (they all were PR:s but the last one is what counts)
Superset:
Walking Lunges
3x10 10 kg (my knees didn't like this so I started off easy)
Back ext
3x8 20 kg
Hip ext
3x8 20 kg
6 sets of 2 clean high pulls +1 power clean 80 kg (I finally got my power cleans to work)
AMRAP 15 min:
20 Death marches 10 kg DB:s
20 Plank knees to elbows
12 slow reversed crunches
Went easy on the AMRAP. Managed 8 rounds +one more death march.
Sometimes when I do a new exercise especially single leg stuff my knees protest but when this shows up again they have adapted to it.
I discovered that I do panda pulls when doing clean high pulls. That is something I'll try to do with the snatch high pulls to.
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6 set of 2 snatch balance +1 hang snatch
3x55 kg
3x50 kg
Hang snatch 6x3 56 kg (an old lifter told me to move my grip inwards with 3 cm/side. Made all the difference OH, suddenly my lockouts worked!)
Snatch pulls from blocks bar at hip: 5x3 60 kg
Hang cleans mid thigh 5x2 75 kg
Read my program wrong in sooo many ways... 7,5 kg to much weight on the first exercise the 3 first sets. 6 sets of hang snatches that should never been in this workout. So I abbreviated the Hang clean portion of the WO (it should have been 6x3 75 kg). Well something positive came out of this my grip in the snatch and that I was really tired when I got to the hang cleans so I just had to go under fast!
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Push press ramping up to 1 RM:
2x65 kg
1x70 kg
1x75 kg PR
Rack press from the forehead 3x8 50 kg
Incline Tate press
1x10 27,5 kg
3x10 30 kg
Skull crushers
4x10 25 kg (jeez was I tired here...)
Press to jerk
3x35 kg
2x40 kg
3 rounds of:
Push press 10x42,5 kg
Pull ups 10xBW
Jump rope 100 reps
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Back squat ramping up:
2x80 kg
1x100 kg
1x120 kg
EMOM 12 min 2 rep banded Back squat 65,5 kg
Hip bridge
3x10 90 kg
Superset:
Back ext 3x10 25 kg
Hip ext 3x10 20 kg
Snatch
1x3: 40 kg, 45 kg, 50 kg
1x2 52 kg
1x1 58 kg
200 leg curls 20 kg
3 laps of:
20 box jumps
15 KB swings
Oblique crunches 3x20 BW
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BP ramping up to 1x2 90 kg
EMOM 9 min, 3 reps BP with chains 50 kg
Push ups 3xmax BW feet elevated 30 cm 1x31, 1x15, 1x25 (made sure I locked out every rep)
Pull ups 3xmax BW 1x20 PR, 1x13, 1x12
Jerks
1x3 40 kg, 45 kg, 50 kg
1x2 55 kg
1x1 60 kg
Cleans
1x3 60 kg, 65 kg, 70 kg
1x2 72,5 kg
1x1 75 kg
AMRAP 7 minutes of:
7 thrusters 42,5 kg
7 burpees
Did semi cheat on the AMRAP... when I had to rest I stopped the clock. I rested because my form on thrusters deteriorated so it became risky mainly due to my triceps was kinda fried.
A PR in pull ups is always nice! :D
-
Squat:
5x60 kg
2x80 kg
2x100 kg
1x105 kg
Sumo deads on 10cm blocks ramping up to 1 RM:
1x130 kg
1x150 kg
1x155 kg
Seated GM
1x10 65 kg (mistakenly loaded to much and did 2 reps too much... HEAVYYY!)
2x10 55 kg
Bulgarian split squats
3x10 30 kg
Back ext
3x20 BW
6 sets of 2 clean high pulls +1 power clean 76 kg (discovered today that the percentages should be based on your power clean 1RM, not your clean 1 RM)
AMRAP 16 min:
24 Death marches 12,5 kg DB:s (managed about 5 laps but it could have been 6, had to change to 10 kg db's after lap 3)
24 Plank knees to elbows
5 deadlifts 110 kg
-
7 set of 2 snatch balance +1 hang snatch 48 kg
Hang cleans mid thigh 7x3 75 kg
Snatch pulls from blocks @hip 6x3 60 kg
Box jumps ramping up to max: Box+9 bumpers PR
Had a bad snatch balance day.... otherwise it was a good WO! :)
-
Wide grip BP
1x90 kg
1x97,5 kg
1x102,5 kg-fail (I've lost a lost of power in my pecs)
CGBP
3x10 60 kg
DB Skull crushers
4x10 10 kg DB:s
DB JM press
3x20 6 kg DB:s
200 banded push downs
Press to jerk
6x3 40 kg
EMOM 10 min
2 Front squat 60 kg
2 push press 40 kg (was supposed to use 60 kg here but my triceps was too fried could hardly lockout @ 40 kg)
DB curl
1x5 17,5 kg DB:s
1x8 15 kg DB:s
1x10 10 kg DB:s
DB Laterals
3x8 10 kg DB:s
-
Back squat ramping up:
2x80 kg
1x100 kg
1x110 kg
1x120 kg
Seated box jump ramping up to: box+8 bumpers
EMOM 12 min 2 rep Back squat 91,5 kg
GM 3x10 62,5 kg
Back ext 3x10 25 kg
Snatch
1x3: 40 kg, 45 kg, 50 kg
1x2 55 kg
1x1 60 kg
4 laps of:
10 KB swings
60 jump rope
10 Banded crunches
-
DBBP ramping up:
5x20 kg DB:s
3x30 kg DB:s
2x35 kg DB:s
3x40 kg DB:s
EMOM 9 min 3 Push press with rubber bands 20 kg (I was supposed to use 37,5 kg and thinner rubber bands but ended up with green ones...)
DBBP
3x8 30 kg DB:s
Pull ups: (warm up, 1x3 BW, 1x1 BW+20 kg, 1x1 BW+30 kg, 1x1 BW+35 kg)
1x17 BW
1x14 BW
1x12 BW
DB row
3x10 22,5 kg
100 face pulls 7,5 kg
Jerk
1x3 40 kg, 50 kg, 55 kg,
1x2 60 kg,
1x1 65 kg (better than ever but still not quite there)
Clean
1x3 60 kg, 65 kg, 70 kg
1x2 75 kg
1x1 80 kg (had a slight tendency to bend my arms in the second pull but managed to correct it)
3 laps of
5 Push press 42,5 kg
10 step ups 30 kg
10 Pull ups BW
When I warm up for a max rep attempt on pull ups I take away the last warm up set(BW +35 kg).
Jerk are coming along fine made a lot of difference when I realized that you just push it upwards to the top of your head and before the bar start descending you go under it.
-
Back sq ramping:
3x60 kg
2x80 kg
2x100 kg
1x110 kg
OH sq ramping up to todays 1 RM:
2x60 kg
1x70 kg
1x75 kg (discovered a weakness here: I bend the left arm ever so slightly at the bottom of the squat... gotta fix that!)
Snatch deadlift:
3x10 75 kg
1x1 105 kg
Banded pull throughs 100 reps green rubber band
8 sets 1 clean high pull + 1 power clean 80 kg
16 minutes of:
40 death marches 10 kg DB:s
6 inch worms
6 deadlifts 115 kg
-
7 sets of 1 snatch balance +1 hang snatch @hip 52,5 kg
Snatch pull 2x2 90 kg
7 sets of 1 clean pull + 1 Hang clean mid thigh 80 kg
Clean pull 1x2 120 kg 1x2 110 kg (the first rep of 120 was good, both on 110 were good)
Snatch pulls from blocks @hip 6x3 65 kg
Leg ext 1x10 60 kg, 1x10 55 kg, 1x10 40 kg
-
Bench press ramping up:
4x60 kg
2x80 kg
1x90 kg
1x95 kg
1x100 kg
OHP ramping up to todays 1 RM
1x3 40 kg
1x2 50 kg
1x1 55 kg
1x1 60 kg Fail
OHP
3x5 42,5 kg
JM press
3x8 37,5 kg
Tate press
4x10 8 kg DB:s
Press to jerk
5x2 42,5 kg (had a stiff shoulders today so I sucked at it today)
15-12-9 of:
Push ups
Pull ups
Air squats
My coach warned me that I probably would not get the usual numbers in the OHP and he was right.
-
Back squat ramping up:
2x80 kg
1x100 kg
1x110 kg
1x120 kg
EMOM 12 min 2 rep Back squat 97,5 kg
1 Snatch every 30 second for 5 min 40 kg
Step ups
3x10 50 kg
Back and hip extensions
3x10/10
Snatch
1x2: 50 kg,55 kg, 60 kg
1x1 62,5 kg
1x1 65 kg (my technique got better as the weights got heavier)
3 laps of:
15 KB swings 20 kg
15 sit ups
5 box jumps (box+5 bumpers)
Good WO even though my legs was kinda wasted when I got to the heavier snatches. Weird thing with the snatches when I had crappy technique and timing on the lighter weights... The 65 kg snatch was close to one of my best ever. :D
-
DBBP ramping up:
1x8 20 kg DB:s
1x5 30 kg DB:s
1x2 35 kg DB:s
1x3 40 kg DB:s
EMOM 9 min 3 reps of banded bench press 50 kg
Pull ups
3x6 BW +15 kg
BB row
2x10 60 kg
1x10 55 kg
1x10 50 kg
DB row
4x10 22,5 kg
Jerk
1x2 50 kg, 55 kg, 60 kg
1x1 65 kg, 68 kg
Clean
1x2 70 kg, 75 kg 80 kg
1x1 82,5 kg, 85 kg
Box jumps ramping up to box+9 bumpers
15-12-9
OHP seated on floor 20 kg
Dips BW
Push ups BW
-
Back sq ramping:
3x60 kg
2x80 kg
2x100 kg
1x110 kg
Banded deadlift
1x120
1x140
1x150
Bulgarian Split squat:
3x10 32,5 kg
SLDL
3x20 40 kg
Power cleans 10 sec between the singles.
5x1,1,1 76 kg
AMRAP 18 min
4 inch worms
18 Dragon
4 DB snatches 12,5 kg
8 lunges 10 kg (taking it easy with these since my knees seem to really dislike them)
-
Yesterdays WO:
Tall snatch
1x3 25 kg
1x3 27,5 kg
4x3 30 kg
Snatch high pull
3x2 90 kg
Hang cleans bar just above the knees:
6x3 75 kg
Snatch off blocks bar just above knees:
5x3 60 kg (pulled these to the neck)
1x3 70 kg
Clean high pull
3x2 110 kg
Box jumps ramping up to box +9 bumpers
TODAYS WO:
Bench press ramping up:
4x60 kg
2x80 kg
1x90 kg
1x95 kg
1x100 kg
Floor press ramping up to 2 RM
1x2 80 kg
1x2 90 kg
1x2 100 kg
1x2 105 kg
CG floor press (my left shoulder dislikes this exercise)
1x5 80 kg
1x5 70 kg
2x8 70 kg
Decline DB tri ext roll over
4x10 10 kg DB:s
Jerks
6x3 56 kg (had a bad day but the 2 last sets where ok)
200 tricep pull downs (used a lot of dropsets here ranging from 40 kg to 12,5 kg and start over)
45° cuban rotations
3x30 1 kg DB:s
DB curl
3x8 12,5 kg DB:s
AMRAP 10 min:
5 jerks 30 kg
10 deadlifts 90 kg
15 box jumps
Paced myself on the AMRAP since I feel a bit worn right now. I also chose a light weight on the jerks during the conditioning part to be able to keep the technique fairly correct.
-
Back squat ramping up:
2x80 kg
1x100 kg
1x110 kg
1x120 kg
Box jumps with weights 30 kg ramping up (height) to 10 bumbers
Back squat 10x2 97,5 kg 1 min RI
Speed deads with green rubber band 12x1 90 kg 30 sec RI
Back and hip extensions
2x8/8 30 kg 1x8/8 20 kg
Snatch
6set 1 power snatch + snatch 48,5 kg
3 rounds of
12 back ext
12 sit ups
5 box jumps (box+6 bumpers
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OHP ramping up
5x40 kg
3x50 kg
1x55 kg
EMOM 9 min Floor press 3 different grip widths. 77,5 kg
3x3 Normal (ring finger on the "ring" on the PL bar)
3x3 medium
3x3 narrow
Single hand incline DB press
3x10/10 22,5 kg
DB row
3x8 25 kg
Squat Jerks (I finally got this, and now I know how my jerks should feel even if I don't go to rock bottom as I did here)
4x3 40 kg
1x3 45 kg
2x3 50 kg
2x2 55 kg
6 set of power clean + clean 70 kg
3 rounds of:
12 pullups
12 reversed crunches on incline bench
Rollouts (on knees)
3x20
-
back squat ramping up:
1x3 60 kg
1x2 80 kg
1x1 100 kg
1x1 110 kg
Front squat with chains ramping up to 1 RM:
1x60 kg
1x70 kg
1x80 kg
1x85 kg
Seated GM:
3x8 65 kg
Reversed hypers:
3x20 BW
Power cleans 10 sec between triple singles:
5x1,1,1 80 kg
AMRAP 18 min:
4 inch worms 5 sec pause
18 dragons
10 lunges 20 kg
6 DB snatches 17,5 kg
-
Tall snatch
1x3 30 kg
1x3 35 kg
1x3 37,5 kg
2x3 40 kg PR
Hang cleans bar just above the knees:
6x3 80 kg
Snatch off blocks bar at hip:
6x3 70 kg
Light Squat jerks
5x3 40 kg
Box jump ramping up to max = box +10 bumpers PR
Snatch high pull
2x2 90 kg
Clean high pull
2x2 115 kg
-
Power jerks:
2x3 40 kg
2x3 50 kg
2x2 60 kg
2x2 65 kg
2x2 70 kg
2x2 75 kg
Roll back DB ext:
1x7 12,5 kg DB:s +1x4 10 kg DB:s
1x4 12,5 kg DB:s +1x6 10 kg DB:s
1x10 10 kg DB:s
Jerks:
6x3 60 kg (my final 2 sets were really good)
15-12-9
Pull ups (was supposed to superset with thrusters but since I had squats today....)
Toes to bar
3xmax (something happened in my left shoulder here so I had to quit)
-
Back squat ramping up:
2x80 kg
1x100 kg
1x110 kg
1x120 kg
Jump from knees to feet to 60 cm box, then from floor to box(the higher one) ramping up to 8 bumpers
Back squat 10x2 104,5 kg, 1 min RI
OHS:
3x12 40 kg
GM:
1x8 70 kg
2x8 65 kg
Reversed back ext
3x20 (10 with purple rubber band and 10 without)
Snatch
5set 1 power snatch +1 snatch 55 kg
Banded pull throughs:
3x30 green rubber band
3 rounds of
15 back ext
15 sit ups
5 box jumps (box+6 bumpers slightly higher box, almost 1 bumper higher)
Squat jerks:
4x3 20 kg
-
OHP ramping up:
3x40 kg
2x50 kg
1x55 kg
BP 3x3 normal grip, 3x3 medium, 3x3 close grip 75 kg 30 sec RI between sets.
DBBP:
1x6 35 kg DB:s +1x2 32,5 kg DB:s
1x7 32,5 kg DB:s
1x7 30 kg DB:s
1x2 30 kg DB:s
Max reps weighted pull ups 1 min RI
1x10 BW+10 kg
1x5 BW+10 kg
1x4 BW +10 kg
Power jerks:
6x2 62,5 kg (Got a few decent sets. Did two of them as squat jerks)
6 sets Power clean + clean 80 kg
Face pulls
3x30 10 kg
3 rounds of:
12 pull ups (had to rest pause in the last two sets)
12 rev crunches
My shoulder has taken a real beating but it's not the front delts it's the side and rear delts... DOMS like never before! ;D
Time to eat and rest!
-
Back squat ramping up:
1x3 60 kg
1x2 80 kg
1x2 100 kg
1x1 110 kg
Back Squat with chains ramping up to 1 RM
2x60 kg
1x80 kg
1x100 kg PR
Straight Leg Deadlift 3x8 82,5 kg
Hip bridge 1x15 90 kg 2x15 85 kg
5 set:
1.1 Clean high pull 110 kg
100 Banded Good Mornings
AMRAP 18 min:
5 Inch Worm stanna 5 sek i topp
12 Alternernated Single leg raises BW+10 kg
6/6 DB Snatch 20 kg
2/2 Turkish Get-ups 12 kg KB
When I got to the clean high pulls my thighs (to my surprise) was oddly fried and of course my posterior chain. That made it really hard to keep the form.
I loved doing TGU:s again it has been years since I last tried them.
-
Congratulations on your squat and your dedication. It's great, and a reminder to others, to see your perseverence.
Eric
-
Tall snatch
1x3 35 kg
1x3 40 kg
4x3 42,5 kg PR
Hang cleans bar just above the knees:
6x2 85 kg
Snatch off blocks bar above knees:
2x2 70 kg
2x2 72,5 kg
1x1 80 kg
1x1 75 kg
Light Squat jerks
4x3 40 kg
Box jump ramping up to max jumping from a lower part of the floor using the higher box: box +9 bumpers, barely made it.
-
BP ramping up:
5x60 kg
3x80 kg
1x90 kg
1x95 kg
1x100 kg
BP with rubber bands ramping up to 1 RM:
1x80 kg
1x90 kg
1x95 kg
1x100 kg=fail
Skull crushers
3x8 30 kg
Tate press
1x8 10 kg DB:s
1x7 12,5 kg DB:s
1x10 10 kg DB:s
Squat jerk balance:
4x3 30 kg
Jerks
6x2 57,5 kg
3 rounds of:
20 cross chops 10 kg DB
12 jack knife
Suck fest jerk day. I was a bit stiff somewhere so I ended up on my toes most of the time... well I'll do a better mobility warm up next time!
-
Back squat ramping up:
2x80 kg
1x100 kg
1x110 kg
1x120 kg
"Box" jumps with weights 14 kg ramping up (height) to 15 bumbers
Front squat with rubber bands 8x2 65 kg 30 sec RI
Snatch high pulls:
1x1 72,5 kg
3x1 75 kg
1x1 80 kg
1x1 72,5 kg
Back extensions
3x8 30 kg
Dimmels:
3x8 90 kg
Snatch
5 sets of 1 power snatch + 2 snatches 56 kg ( a slight arm bend the first sets, took me until the last 2 sets before I got it right ... )
4 rounds of
15 KB swings 20 kg
15 OHS 42,5 kg
4x15 OHS is a lot of..... hmmm fun?!
Anyway the pump and build up of lactic acid was fantastic or unbearable...
-
EMOM 9 min:
3 Bench Press with chains
3 different grips 45 kg
Push Press
3x8 50 kg
BB row
3x8 65 kg
Reversed BB row with Rubber band
3x10 40 kg
EMOM 8 min:
1 Clean and jerk 40 kg
Squat jerks:
3x2 45 kg
2x2 50 kg
4 set:
20 Face Pulls + 20 Windmills
My legs was fried from yesterdays OHS most of all my vastus medialis.
Decreased the weight on the clean and jerk to nail the technique in the jerk. Added 5 sets of squat jerks to go with the flow.
Took a wider grip on the jerk and it made a h*ll of a difference. Got the bar in position and the lockouts are finally there .
-
Congratulations on your squat and your dedication. It's great, and a reminder to others, to see your perseverence.
Eric
Thanks Eric! :)
-
Back squat ramping up:
1x3 60 kg
1x2 80 kg
1x1 100 kg
1x1 110 kg
Sumo Deadlift, feet on 3cm plateau ramping up to a 1 RM
1x120 kg
1x130 kg
1x135 kg
1x140 kg-fail
Back Ext with green rubber band 3x8
Reverse Hypers 4x20
5 set:
1.1 Clean high pulls: 115 kg (the good ones reached 1-3 cm above the bellybutton)
Squat jerks
3x4 40 kg (still a bit stiff but better than wednesdays WO.)
AMRAP 18 min:
14 Alternated Single leg raises 15 kg
8/8 KB Snatch 20 kg
3/3 Turkish Get-ups 12 kg
Got 4 rounds.
-
Yesterdays WO:
6 sets: 1 hang snatch pos 2 +1 hang snatch pos 3 50 kg
Pause snatch 2 sec (at knee)
6x2 60 kg
6 sets 1 hang clean + 1 clean 75 kg (I'm getting faster here)
Squat jerks 3x4 40 kg
6 Box jumps: Box + 8 bumpers
Snatch pulls 5x2 80 kg
Todays WO:
Push Press with band 1RM 45 kg
Skull Crushers 3x8 30 kg
Squat jerk balance 1x3 35 kg 4x3 40 kg
200 Band Push Downs
100 JM Press 10 kg
7 set:
7 Push Press 50kg
7 roll outs
1 min RI
DB curls 3x8 12,5 kg DB:s
OH shrug 3x20 20 kg
-
BP 9x3 77,5 kg 30 sec RI
DB OHP 3x8 17,5 kg DB:s
Pull ups BW +20 kg 1x10 PR, 1x8, 1x7
Superset:
DB row 6x3 25 kg
Snatch 1x3 45 kg 3x3 50 kg 2x2 55 kg (bad snatch day)
EMOM 10 min 1 clean and jerk(squat jerk)
40 kg, 42,5 kg, 45 kg 47,5 kg, 3x 50 kg, 2x55 kg
Windmills 100 1 kg DB:s
Decline sit ups with DB:s
4x8 8 kg DB:s
-
Back squat ramp to 1x110 kg
Good Mornings 5RM: 75 kg
Straigh Leg Deadlift 3x20 50 kg
8 set:
1 Clean high pull 117,5 kg (best one to 2-3 cm above belly button)
100 Band Pull Throughs green rubber band.
AMRAP 18 min:
14 Alternet Single leg raises 20 kg
10/10 KB Snatch 20 kg
6/6 Kettlebell Windmills 12 kg
Didn't have time to do squat jerks today!
-
Tuesdays WO:
5 set:
1 Hang snatch pos 3 + 1 hang snatch pos 2, 52,5 kg
Pause snatch 3x2 60 kg, 2x2 65 kg
5 set:
1 Hang clean + 1 clean 80 kg
Snatch high pull 4x3 70 kg
Squat jerks 1x3 40 kg, 3x3 50 kg
Box jump: Box +9 bumbers
A little bit "dull" in the second pull but faster under and a better more active third pull. My previous arm bend faded away to finally disappear during the pause snatch.
The squat jerks was the best I've done so far!
Wednesdays WO:
Push Press with band 1RM 47,5 kg PR
Close Grip Floor Press 1x7 80 kg, 2x8 70 kg
DB JM Press 3x12 12,5 kg DB:s
Squat jerk balance 5x3 Increased the weight every set 30,35,40,45,50,55
Squat jerk from behind the neck 5x3 40 kg, 50 kg, 50 kg, 55 kg, 60 kg
Kick Backs 3x50 2 kg DB:s
Decline Sit-ups 3x8 10 kg
OH shrug 3x20 20 kg
Fridays WO:
Back squat ramp to 1x120 kg
.
Max One Leg seated Box Jump 7kg 9 bumpers
EMOM 10 min:
2 Back Squat to box with band 72,5 kg
Snatch high pull 6x1 reps 70 kg, 70 kg, 75 kg, 80 kg, 80 kg, 75 kg
Hip and back ext with purple rubber band 3x8
EMOM 10 min:
1 snatch 45 kg, 50 kg, 55 kg, seven sets 60 kg
Walking Good mornings 100 steps 20 kg
3 rounds:
8 Sumo Deadlifts 90 kg
10 Reverse Hypers Purple rubber band
-
EMOM 9 min:
3 Bench Press med band 9x3 75 kg
Incline DB Press 3x8 25 kg
Strict Pull-ups 3x max 19,13,12
Underhand Close Grip Rows 3x8 60 kg
1 clean + 3 squat jerks with 40,40,45,45,50,50,55,55, 60,60 kg
L-sit 3x max
The squat jerks were great today! I've finally found the groove, had one perfect set at 55 kg!
I did my usual 1x2 25 kg on pull ups and went a bit crazy with 1x1 45 kg... that turned out to be a mistake in a weird way...
The first 10 reps was sooo easy that I accidently pull myself 0,5-1 cm from the chest and then I died out at 17 reps. I did not notice this but my brother did and asked me if I was supposed to pull to the chest.
-
Back squat 1 RM:
60x5
80x4
100x2
120x1
135-fail
Clean high pulls 1x1: 120 kg, 130 kg, 135 kg, 135 kg, 125 kg, 120 kg, 120 kg, 117,5 kg
Really pissed off right now! This program clearly does not work well for me when it comes to squatting and pressing. So I'll finish this month and then I'll take a different approach.
I did my easiest 100 kgx2 and 120 kgx1 (with better form than ever).
Snatch max attempt tomorrow!
-
Caught some sort of cold yesterday.... sore throat, dizzy spells and tired... really tired! Normally I would force myself to do a WO or max attempt but I think it's wiser to rest this time(read: for a change).
-
Better today! Lots of raw honey and sleep.
I will give feedback to the coach this week and end the program.
Things that were good: Better general health (stability, RC:s etc), better lockout in my jerk, snatch and push press. More active in the third pull and better stamina in my pull ups .
Bad stuff: No increase in squat strength, decreased strength in my OHP (at least -5 kg), weaker bench and no increase in snatch pull strength (maybe even s decrease here).
-
The program is loosely based on the "russian squat routine" and some 5x5. I'll do 5 WO:s/week at least until july.
I will just do the squats 2 times a week instead of 3 and I was moderate when I calculated the 1 RM.
Bold text=exercises that will be in the routine on a regular basis.
The others may go in and out randomly.
Monday
Snatch ramping up 1x2: 40, 45, 50, 55, 60 kg
Back squat RSR 6x2 100 kg
Snatch pull 2x2 67,5 kg 1x2 75 kg 1x2 80 kg
Squat jerks 4x3 40 kg
Box hopp 4x2 box +7 bumpers
BB row 5x5 53 kg
Bench press 3x5 68 kg
Roll outs 3x15 BW
hip bridge 3x5 80 kg (explosive)
DB curl 3x8 12,5 kg
-
Tuesdays WO
Hang snatch 7x2 57,5 kg (3 failed reps)
Reversed snatch 2x2 57,5 4x2 60 kg (one failed set)
Squat jerk ramping up 1x3:40 kg, 50 kg, 55 kg, 2x3 60 kg PR (second set of 60 kg alost flawless)
Hang cleans 4x3 76 kg (above knee)
Snatch pulls from blocks mid thigh:5x3 70 kg
Was a bit off mentally at the beginning so my third pull was not aggressive enough. On the up side my legs has gotten into play during the second pull.
Wednedays WO:
OHP
5x5 37,5 kg
Power cleans (light) 2x3 60 kg 3x3 70 kg
Clean high pulls 5x2 80 kg
Squat jerks technique
1x3 30 kg, 2x3 40 kg
Superset:
Front squat explosive 4x3 50 kg
GM 3x8 60 kg
Rope French press
5x5 25 kg
Snatch shrugs:
3x5 80 kg
HBR
5x5 10 kg DB:s
Face pulls 3x20 10 kg
Incline situps with DB overhead: 3x8 10 kg
Fairly easy WO. My jerk technique is coming together... finally.
-
Fridays WO:
1 snatch pull +Snatch from blocks 10 cm from hip
5x1 40 kg
Back squat
6x3 104 kg (easier than 6x2)
Squat jerks 5x3 40 kg
Box jumps
1x2 Box +6 bumpers
1x1 Box +7 bumpers
3x1 Box +8 bumpers
Oblique chrunches
3x20
Reversed hypers with green rubber band
4x5
Laterals
3x8 8 kg DB:s
I could probably have gone harder here with the OL:s and hypers, but I have heavy squat jerks, snatch and cleans tomorrow... + the fact that in 3 weeks I'm in for 6x6 @ 104 kg and later on 5x5 @ 110 kg.
Saturdays WO:
Snatch
1x3 50, 55, 60, 60 kg
2x2 65 kg
4x1 67,5 kg
Squat jerks
1x3 40, 40, 50, 55, 60, 60, 65 kg PR
Clean
5x2 90 kg
Push press
6x2 60 kg
Pull ups
1x5 BW +15 kg
1x3 BW +25 kg
1x2 BW +35 kg
1x10 BW +10 kg
Dips
3x5 15 kg
Back ext:
3x6 30 kg
Still too slow under the bar on the snatch. Got the advice to do snatch balance from the half the height, squatting down to the position of a power snatch and then push my self under. I'll combine this with tall snatches.
Todays WO:
Snatch complex
5 sets of: 1/2 snatch balance x2 +1 tall snatch 30 kg + 1 snatch off blocks(mid thigh) 45 kg
Squat ramp:
5x60 kg
3x80 kg
2x100 kg
1x110 kg
1x120 kg (did this one with a stop at the bottom)
Squats
6x2 104 kg
Snatch high pull 1 from hip + 1 from floor
2x2 50 kg
2x1 60 kg
Squat jerks
3x3 45 kg
Box jumps
5x1 Box + 7 bumpers
BB row
5x5 60 kg
DBBP
3x5 30 kg DB:s
Dragon
3x20
KB swing
3x5 32 kg
-
Tuesdays WO:
Warm up: Snatch pull from hip +tall snatch + 3 snatch balance @half height 20, 30 kg
Snatch complex Power Snatch from hip +3 snatch balance @half height + 1 hang snatch: 40, 45, 50 kg
6 sets of:
1 hang snatch from hip + 1 from above knees 60 kg
Pause snatch (pause at knees)
5x2 60 kg
Squat jerks:
1x3: 40, 50 60,60,60,60 kg
Hang cleans
5x3 81 kg
Snatch pulls of blocks (mid thigh)
5x2 72,5 kg
Superset:
Snatch deads 3 sec pause at knees 3x3 81 kg
Hyper ext 3x8 10 kg
Had a wonderful snatch day hit the "pocket" and nailed all of them. Have gotten a bit faster under the bar but I still have a long way to go.
Wednesdays WO:
OHP
5x5 42,5 kg
Power cleans 5x3 70 kg
Box jumps touch and go:
1x3 4, 5, 6, 7, 7 bumpers
Clean high pulls 1x2 100, 105, 110, 105, 100 kg
Clean deads to knee
1x1 120 kg
1x1 130 kg
3x4 100 kg
Front squat explosive with pause 4x3 50 kg
Rope French press
5x5 35 kg
45° clean shrugs +standing shrug:
3x5 +5 90 kg
HBR
5x5 15 kg DB:s
BSS explosive
4x3 BW
Superset:
OH shrug 3x20 30 kg
45° cuban rotations 3x30 2 kg DB:s
Russian twist 2x20 1x30 10 kg
Todays WO:
1 snatch pull +Snatch from blocks 10 cm from hip
5x1 50 kg
Back squat
6x4 104 kg
Squat jerks 5x3 45 kg
Clean deads
2x3 105 kg
2x3 125 kg
DB Laterals
3x8 9 kg DB:s
Single arm KB sit up
3x7 each arm
Superset:
Hip bridge 3x8 60 kg
Reversed Hypers 3x10 bw
I'm a bit stiff in my lat and that's holding my jerks back right now.
Squats went well enough so I'm happy with them! :)
-
Saturdays WO:
3 sets of:
Snatch pull from hip +tall snatch + 3 snatch balance @half height 30 kg
Snatch:
2x2 50 kg
1x2 55 kg
3x3 60 kg
Squat jerks (at least one jerk/set behind the neck)
3x4 40 kg
2x3 50 kg
1x4 50 kg
Cleans:
5x2 80 kg
Snatch deadlift
4x5 80 kg
Push press
6x3 60 kg
Pull ups
1x6 BW +15 kg
1x5 BW +20 kg
1x2 BW +35 kg
Dips
4x5 BW +20 kg
Tricep pushdown
1x3: 60,65 kg
1x5 70 kg
Seated GM (felt really strong on these)
3x8 60 kg
Hyper ext
1x12 BW+ 10 kg (30 sec static hold on the last rep)
Not the best day but I still hit the "pocket" when doing snatches. (ok there's no way out of these I guess...). I got to relax my legs more on snatches and squat jerks to be able to get faster under the bar. So there'll be a lot of snatch balance, drop snatch and light weight squat jerk balance.
An old "friend" payed me a visit today... the "poor lockout on snatches" so... snatch grip push press will be up next week.
Mondays WO:
Snatch complex:
5x1 of: 1 snatch deadlift +1 hip snatch + 1 hang from below knee 40 kg
Back squat RSR 6x2 100 kg
Panda pull from hip 1x3 80 kg, 1x3 100 kg, 1x3 85 kg
Snatch pull from hip + from floor 3x1 75 kg
Squat jerks every other rep BTN 3x4 40 kg
Box jump 4x2 box +7 bumpers
BB row 5x5 66 kg
Bench press 3x5 76 kg
hip bridge 3x4 100 kg
Pull throughs 3x10
Didn't have time for abs... was tired didn't sleep well.
-
Tuesdays WO:
Warm up: Snatch pull from hip +tall snatch + 3 snatch balance @half height 20, 30 kg
Snatch-6 sets of:
1 1/4 height +1 half + 1 full 40, 45, 50, 50, 55, 55 kg
Snatch ramping up
2x60 kg
2x65 kg
1x67,5 kg (this one was a really good one)
1x70 kg - fail but pretty good and really close to making it
Squat jerks:
1x3: 40, 40, 50, 50, 55 kg
Hang cleans
5x1 86 kg
Windshield vipers
3x20
Snatch grip push press
3x50 kg
Wednesdays WO:
OHP
5x5 47,5 kg
Front squat with rubber bands to box, Explosive
4x4 20 kg
Box jumps
4x2 box + 7 bumpers
Clean high pulls 4x3 80 kg
Rope French press
5x5 35 kg
45° Snatch shrugs +standing shrug:
3x5 +5 80 kg
HBR
5x5 17,5 kg DB:s
Incline sit ups
3x8 BW +15 kg
DB curl
3x8 15 kg DB:s
My RC:s took a beating yesterday... may have been sloppy with letting the weight rest on my shoulders and making the weight rest in my hands instead... Pretty sore today!
Todays WO:
Snatch complex from blocks 10 cm below hip:
5 sets of: 1 snatch high pull + 1 snatch x 2
Back squat:
6x5 104 kg
Box jumps:
1x2 Box +3 bumpers
1x2 Box +5 bumpers
1x2 Box +7 bumpers
GM
3x8 62,5 kg
DB Laterals
1x16 5 kg
1x8 9 kg
Plate laterals up OH:
1x8 5 kg plates
Russian twist
3x20 15 kg
Reversed Back ext
3x5 green rubberband
-
Saturdays WO:
Snatch
1x3 40, 40, 50, 50, 55 kg
Complex:
5 sets of 3 tall snatch + 3 drop snatch from 1/2 squat 30 kg
Snatch pulls
5x3 60 kg
Clean
5x3 70 kg
Superset:
Pull ups
1x3 BW +30 kg
1x4 BW +25 kg
1x6 BW +20 kg
1x10 BW +10 kg
Dips
1x5 BW +20 kg
1x5 BW +25 kg
1x5 BW +30 kg
Seated GM
3x8 65 kg
Single arm KB sit ups
3x5/5 8 kg
Scapula push ups
3x10 BW
My coach noticed that I was slower in my pull than usual probably due to that squatting yesterday. So we went for lighter weights and more technical work.
Had to take care of my shoulders so I let the squat jerks and push press rest today. Hopefully their ok by Monday.
Mondays WO:
Snatch ramping up 1x2: 40, 45, 50, 55, 60, 65kg
Squat ramp:
5x60 kg
4x80 kg
2x100 kg
1x110 kg
1x120 kg
Back squat RSR 6x2 104 kg
Panda snatch pull
5x2 65 kg
Squat jerks 4x3 10 kg
DB bench row 5x5 20 kg DB:s
plyo push ups
5x3 BW
Dragon
3x10 4 kg KB
Knees to elbows
3x20
KB swing
3x5
DB curl 3x8 12,5 kg
Snatches didn't work we'll today. Got em really high so I caught them standing. Timing was off, the only thing that was ok - I didn't bump the bar with my hips.
-
Tuesdays WO:
3 point snatch: below the knees, above the knees and at hip
6x1 55 kg
Reversed snatch
5x2 60 kg
Squat jerks
3x3 40 kg
Hang clean
5x1 90 kg
Snatch deads
4x4 90 kg
Roll outs
3x20
Wednesdays WO:
Box jumps
5x2 box + 7 bumpers
OHP
5x5 50 kg
Clean high pulls 4x3 80 kg
Front squat with rubber bands to box, Explosive
2x3 20 kg
3x4 20 kg
BSS Explosive
4x3 10 kg
Rope French press
5x5 40 kg
45° Clean shrugs +standing shrug:
3x5 +5 90 kg
Windshield wipers
3x20
DB curl
3x8 15 kg DB:s
Laterals
3x10 8 kg DB:s
Todays WO:
Snatch complex
6 sets of: 1 snatch from hip + 1 snatch from blocks 20 cm below hip
Back squat:
6x6 104 kg (actually a volume PR for me at that weight)
Clean deads to knee
4x3 110 kg
Hip bridge
3x3 110 kg
DB Laterals
3x8 10 kg DB:s
Incline sit ups with DB overhead
3x8 10 kg
Didn't have time to do box jumps but it was fun to superset everything after the squats! :D
-
Tall snatch
6x3 30 kg
1/2 height snatch balance
6x4 40 kg
Squat jerks
3x3 40 kg
Clean
5x3 70 kg
Pull ups
1x1 BW + 15 , 25, 35, [color:red]45 kg[/color] PR
1x5 BW+20 kg
1x5 BW+15 kg
1x8 BW+10 kg
Dips
3x5 BW+30 kg
BB row
5x5 70 kg
Russian twist
3x20 15 kg
Back ext
2x8 20 kg
1x10 20 kg
-
Snatch ramping up 1x2: 40, 50, 55, 55, 60, 60kg
Panda snatch pull
1x3 70 kg
4x2 80 kg
Back squat RSR
6x2 104 kg
BB row
1x3 62,5, 70, 77,5 kg
Bench press
3x5 85 kg
Box jumps
3x2 Box + 7 bumpers (Higher box and from lower part of floor)
Oblique crunches
3x20
Single leg hip bridge from floor
3x8/8 20 kg
A lot better snatching that last monday... not perfect but a lot better.
Could still feel fridays WO in my legs but only at the beginning of the WO.
-
Yesterdays WO:
Snatch complex:
6 sets of 1 hip+1 hang + 1 snatch 55 kg ( one fail and a couple of ugly one but at the end it got better)
1/2 height drop snatch
6x4 50 kg
Hang cleans
2x75 kg
1x80 kg
1x85 kg
1x 90 fail
1x90 nailed it
1x95 fail
1x95 nailed it
Snatch deadlift
1x1 95, 105 115 kg
3x5 90 kg
Roll outs
3 sets of 5 eccentric from toes +10 ordinary from knees BW
Felt a bit off today so I was slow and the timing was somewhat crappy.
Todays WO:
Box jumps
1x2 box + 7 bumpers
3x1 box + 8 bumpers
OHP
3x3 50 kg
Clean high pulls 4x2 75 kg
Front squat with rubber bands to box, Explosive
5x3 30 kg
Step ups Explosive
4x2 BW
Rope French press
3x3 45 kg
45° Snatch shrugs +standing shrug:
3x6 +6 80 kg
Reversed incline sit ups
3x10
Laterals
3x10 9 kg DB:s
Pull aparts in cablecross
3x20 5 kg
-
Squat
5x5 110,5 kg PR
Box jumps
3x2 Box +7 bumpers
Superset:
Hip bridge 3x8 80 kg
Seated GM 3x8 50 kg
Superset, explosive:
Leg curl 1x8 30 kg
Leg ext 1x8 45 kg
Banded pull throughs 1x8 (green rubber band)
Russian twist
3x30 10 kg
Tricep pushdowns
1x2 80 kg PR
1x4 75 kg
1x5 70 kg
Got a text from my boss about doing some extra work tomorrow... at the exact same time as this workout was supposed to be done. Well did the WO now instead and 5x5 @110 kg was easier than 6x6 @104 kg so I'm one happy guy now. :grin:
-
Snatch
5x2 50,55,55,60,65,65 kg
5x2 65,65,60,60,60,60 kg
Clean
6x1 90 kg
Clean pull(no arm pull)
5x3 120 kg
Dips
3x5 35 kg
Pull ups
1x1 20,25,35 kg
2x8 BW
Back ext (bar on "neck")
1x8 22,5 kg
2x8 27,5 kg
Single arm KB sit ups
2x4/4 12 kg
1x8/8 4 kg
A retired lifter helped me with my snatch and I started pull them so high that I had to catch 65 kg standing with my legs almost straight. :D
-
Snatch ramping up 1x2: 40, 50, 55, 55, 60, 60kg
Back squat RSR
6x2 104 kg
Hip bridge
3x4 110 kg (had 3x5 in me)
BB row
3x3 80 kg
Bench press
3x3 90 kg
Russian twist
3x14 20 kg
Incline sit up
1x8 10 kg
Didn't sleep well so I was kinda slow today. Felt off on the snatches...
-
Tall snatch + OH squat
2x2 20 kg
4x2 30 kg
Snatch
1x3 40, 50, 55
1x2 60, 60, 60, 65, 65, 65 kg
Hang clean
1x2 80 kg
1x1 90, 90, 95, 95, 95 kg
Snatch pull
5x3 80 kg
Snatch deads
3x3 100 kg
Back ext
3x7 35 kg (bar on "neck")
I've finally started to get the feeling for the exploding part of the snatch + starting the descent. :)
My back is getting stronger so 3x7 at 35 kg was actually easier than when I first did 3x5 at 30 kg.
-
Box jumps Box + 7 bumpers 4x1 (new boxes so I don't know if this was as high as last week)
Front squat to box with rubber bands
5x2 40 kg
Clean high pulls
4x2 75 kg
OHP
3x3 52,5 kg
HBR
3x3 25 kg DB:s
Rope FP
3x3 50 kg
Seated GM:
3x8 67,5 kg
Snatch shrug 45° + standing 70 kg
1x6/6
1x7/7
1x8/8
Oblique crunches
3x20 BW+2,5 kg
DB laterals
3x10 9 kg DB:s
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Thursdays WO:
Squat
4x4 117 kg PR
Box jumps
3x2 Box +7 bumpers
Hip bridge 3x4 120 kg
GM 3x8 50 kg
Superset, explosive:
Leg curl 2x4 37,5 kg
Leg ext 2x3 55 kg
Banded pull throughs 1x8 (green rubber band)
Windshield wipers
3x20
Tricep pushdowns
1x2 85 kg PR
1x4 80 kg
1x5 75 kg
To sum up the squat session a quote from my coach: "You're a stubborn bastard!" (last set last rep).
Sundays WO:
Snatch complex:
Snatch + hip snatch (3 missed reps, never both the snatch and the hip snatch)
2x1 50 kg
6x1 55 kg
2x1 60 kg
Snatch
5x3 60 kg (3 missed reps)
Squat jerk (starting light on these due to my shoulder)
3x4 20 kg
Clean
6x1 80 kg (incredibly tired here)
Push press
3x2 50 kg
Snatch of blocks
3x2 40 kg
Russian twist
3x20 20 kg
DB laterals
3x8 10 kg DB:s
DB curl
3x10 10 kg DB:s
Dragon
2x20 8 kg
1x20 12 kg
Got carried away on snatches for all the wrong reasons... didn't have the timing today. made a few good ones but I suspect I'm over pulling some of them.
Had a little "revenge" on the snatch from blocks. I'll start doing them more often.
Mondays WO:
Snatch
1x3 40 kg
4x3 50 kg
Snatch from blocks 10 cm from hip
6x2 40 kg
Squat
6x2 104 kg (REALLY felt yesterdays 18 sets of snatch)
BB row
3x3 82,5 kg
Dips
1x1 BW+40 kg (had pain in my wrist so I had to cut this out)
2x3 BW+20 kg
KB sit up
1x6/6 8 kg
1x8/8 4 kg
1x3/3 12 kg + 1x3/3 8 kg + 1x3/3 4kg (a drop set)
Snatch was somewhat better today.
I probably have to reduce the volume for the rest of the week if I want to make 3x3 @ 123,5 kg on squats friday. So Wednesday will be really light explosive leg work.
Tuesdays WO:
Hang snatch
1x2 50, 55, 55, 60, 65, 65 kg
Squat jerk 3x4 30 kg
Hang clean
1x2 80, 85 kg
1x1 90, 95 kg
1x2 85 kg
Snatch pulls from blocks
6x3 70 kg (my brain short circuited on these for some reason)
Back ext
3x5 40 kg (bar on "neck")
Did more mobility work on my shoulders and it seems to work so now I can start squat jerking again.
Wednesdays WO:
Box jumps
4x2 box +8,5 bumpers
F-squat to box with green rubber bands
4x3 20 kg
Clean pulls
5x2 70 kg
RDL
3x5 130 kg
Step ups explosive
3x3 BW
OHP
3x3 52,5 kg
BTNP
1x10 30 kg
HBR
3x3 27,5 kg DB:s
1x8 15 kg DB:s
Reversed incline sit ups
3x12 BW
Clean shrug 45°+standing
3x5/5 130 kg
DB laterals
3x10 8 kg DB:s
Tried a snatch high pull with the same foot spacing and body angle as my cleans.... I might be on to something here...
-
Squat
1x3 123,5 kg
2x2 123,5 kg (one failed third rep/set)
1x1 123,5 kg
1x1 123,5 kg
Box jumps
3x2 Box +7 bumpers
Hip bridge 3x3 130 kg
SLDL 3x8 60 kg
Superset, explosive:
Leg curl 2x4 40 kg
Leg ext 2x4 60 kg
Banded pull throughs 1x8 (green rubber band)
Windshield wipers
3x22
Tricep pushdowns
1x2 90 kg (eccentric)
2x3 80 kg
Got punished for my excessive snatching this Sunday so I didn't quite make it.
-
Snatch complex:
6 sets of 1 snatch pull + 1 power snatch 55 kg
Clean:
6x2 80 kg
Squat jerks (did these with out any push, just dropped under the bar)
4x4 35 kg
Push press
1x2 50 kg
3x2 60 kg
Dips
3x6 BW +20 kg
DB row
3x5 30 kg
Back ext
3x8 30 kg (bar on neck)
Incline sit ups
3x8 20 kg (plate on forehead)
BTN Jerk presses from bottom position
3x5 20 kg
Finally got the second pull in the snatch right even though I was kinda worn from yesterdays squatting.
My problem has been that I can do a "perfect" snatch high pull but as soon as I'm going to do a full snatch I sort of hesitate. Today I managed to keep the feeling from the snatch pull. ;D
-
Snatch high pull + snatch
6x1 40 kg
Squat
1x2 80 kg
1x1 90,100,110,117,5 kg
Snatch high pull Using a stick as height measure (borrowed this from Tommy Kono)
2x1 70 kg stick at collarbone height
1x1 80 kg stick at mid chest
2x1 85 kg stick at low chest above nipple height
2x1 90 kg stick at low chest above nipple height
DBBP
3x5 30 kg DB:s
BB row
3x3 75 kg
1x10 40 kg (pause at chest)
1x10 40 kg with snatch grip
Snatch push press
5x5 50 kg
Snatch press
1x10 30 kg
Death marches
3x5/5 30 kg DB:s
Push downs
3x5 75 kg
Roll outs
3x20
Had to take down the volume feeling really worn from last week. So this will be a 4 day WO week. I hit the stick in every set of the snatch high pull so in theory I would be able to snatch at least 85 kg... but I'm still too slow under the bar mostly due to my legs braking in the descent.... crap!!!
-
Box jumps
2x2 Box+7 bumpers
2x2 Box+8 bumpers
F-squat to box with green rubber bands
4x2 30kg
Clean pulls
4x2 70 kg
BSS explosive
3x2 BW
OHP
3x3 55 kg
BTNP
1x8 35 kg
HBR
3x3 25 kg DB:s
1x10 15 kg DB:s
Snatch grip shrugs 45°/90°
3x8/8 70 kg
Seated GM
3x5 50 kg
Russian twist
3x20 10 kg
Snatch shrug 45°+standing
3x8/8 70 kg
Rope FP
3x3 47,5 kg
1x8 27,5 kg
DB laterals
3x10 8 kg DB:s (three different angles)
-
Squat ramping up:
4x80 kg
2x100 kg
1x110 kg
1x120 kg
1x130 kg Fail
Squat eccentric
3x2 135 kg
1 snatch high pull + 2 panda pulls from hip
5x80 kg
1x100 kg
GM
3x8 70 kg
BTN Sots press
3x5 20 kg
Incline sit ups
1x8 20 kg
Single arm DB sit up
2x4/4 8 kg
Leg curls
3x5 40 kg
Will try something different with my squats. I felt really strong up until 3x3 @ 123,5 kg(and my 15 sets of snatch) so I probably burned out somewhere around that week.
Monday: Front squats + leg press or leg ext
Wednesday: Explosive work
Friday: Eccentric back squats
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1 snatch high pull + 1 snatch
1x1 40,50,55,55,60,60 kg One fail.
EMOM 7 min 1 snatch
40,45,50,55,60,60,60 Two fails due to arrogance.
BTN Sots press
1x5 20,25.30,35 kg
Emom 6 min 1 Clean 80 kg
Push press
4x2 60 kg (poor leg drive)
BB row
3x3 85 kg (these became more like Pendlay rows)
DBBP
3x5 32,5 kg DB:s
Superset
Back plank 1x2 min 1x1,5 min
Back ext 2x2 42,5 kg
Jeez I was sooo worn out today that became most apperent on the cleans and push press. Well more food and rest! ;)
-
Tall snatch with green rubber bands(RB resist at sternum)
5x6 10 kg bar
Snatch from blocks bar at hip
1x2 40 kg
4x2 50 kg
Superset:
1/2 height snatch balance 1x3 20 kg, 1x3 30 kg 2x3 40 kg
Tall snatch with green rubber bands 4x4 15 kg
1 clean EMOM 6 min
75, 80, 85, 90, 90, 90 kg
Snatch pulls 5 sets 90 kg
2 from floor + 3 from knees
Snatch grip push press
3x5 50 kg + 1x10 20 kg Sots press
Front squat 70 kg
1 alpine 10 sec +2 ordinary
Leg press 1x6 80 kg
leg ext 1x8 60 kg
Superset:
Hip bridge
3x8 100 kg
Russian twist
3x20 15 kg
Bent over laterals
3x8 10 kg DB:s
DB curl
3x8 12,5 kg DB:s
The rubber band tall snatch was just great I really got a feeling for how fast I'll have to be and the feeling of pulling under + the punch under! :D
-
Weighted "Box" jumps (I just put the bumpers on the floor)
1x1 7-14 bumpers BW+20 kg
1x2 10-12 bumpers BW+30 kg PR
Tall snatch with green rubber bands(RB resist at sternum)
6x3 10 kg bar (slightly shorter bands this time)
Snatch high pulls
5x3 70 kg
Power cleans
4x3 70 kg
F-squat to box with green rubber bands
4x3 45 kg
BSS explosive
3x2 BW +16 kg
OHP
1x3, 1x2 57,5 kg
1x3 52,5 kg
BTNP
1x8 35 kg
Sots press Jerk grip BTN
1x10 20 kg
HBR
3x3 30 kg DB:s
1x8 15 kg DB:s
1x10 10 kg DB;s
Back plank
1x3 min
Incline Sit ups
3x14 BW
Back ext
3x12 BW (slow eccentric)
Rope FP
3x3 50 kg
1x8 30 kg
Face pulls
3x20 10 kg
I'm already a lot faster under the bar. There are still some minor details to get sharper at but this is a big step forward.
-
Squat ramping up:
4x60 kg
3x80 kg
2x100 kg
1x110 kg
1x120 kg
Eccentric squats
1x130 kg (test set since only had one one spotter)
3x3 130 kg
SLDL
3x8 80 kg
SL roll ups
3x8 40 kg
Leg curl
3x8 35 kg
Rev hypers with purple rubber band
3x8
Rack holds
2x5 sec 130 kg
1x10 sec 130 kg
Windshield wipers
3x20
Russian baby makers
2x30 sec
Squat sit
1x3 min
Had to hurry this WO so no OL today.....
-
Tall snatch with green rubber bands(RB resist at sternum)
5x6 10 kg bar
Hip snatch + snatch
5x1 40,45,50,55,55 kg
Snatch
7x2 60 kg (3 fails)
Snatch High pull
1x2 90 kg, 100 kg
3x3 80 kg
EMOM 8 min 1 clean 80 kg
Push press
6x2 60 kg
Sots press BTN 1x10 25 kg
Sots press front 1x6 25 kg
BB row
3x5 70 kg, 1x8 60 kg, 1x10 50 kg
Dips
3x5 BW+20 kg
Bent over laterals +Laterals
2x12 +2x12
Seated GM
3x8 70 kg
Pushdowns
2x6 60 kg
-
1 Snatch + 1 hip snatch
4x2 55 kg
2x1 60 kg
Snatch
3x1 62,5 kg (1 Fail)
Snatch panda pulls
6x1 (1 full + 2 hang) 77,5 kg
Snatch grip Push press
3x5 60 kg
Sots press
1x10 25 kg
Front squat 1 alpine 10 sec pause +2 ordinary
3x1
Leg press
1x6 82,5
Leg ext 2x10 60 kg
Leg curl 2x8 40 kg
Rev BB row
3x5 77,5 kg
Snatch grip row
1x10 45 kg
Hip bridge
3x5 120 kg
Rubber band Pull through
1x8
Box jumps (box about 30 cm high... or low ;) )
3x2 50 kg
2x2 60 kg
Bent over laterals
3x8 8 kg DB:s
Russian twist
3x20 20 kg
Push downs
2x2 90 kg
1x4 80 kg
1x8 60 kg
Back plank
1x 3,5 min
Bad snatch day... lost them forward... bar getting too far out from thighs... only good new was that I rule on the hip snatch...
-
Weighted "Box" jumps (I just put the bumpers on the floor)
1x2 of: 5,6,7,8,9 bumbers BW+40 kg
F-squat to box with green rubber bands
5x3 30 kg
Superset:
Power cleans
5x3 80 kg (need to meet these deeper... not standing)
HBR
3x5 25 kg DB:s
2x10 17,5 kg DB;s
Step ups explosive
3x3 BW +20
OHP
3x3 57,5 kg
BTNP
1x10 35 kg
Sots press Jerk grip BTN
1x10 22,5 kg
Roll outs
3x20
Face pulls
2x20 1x30 12,5 kg
I'm out of phase right now, cleans usually give any problem but today I missed the groove in many different ways... bar out from body, pulling too soon, pulling too late, bending arms... you name it I did it! >:(
-
Snatch complex:
7 sets of: 1 hip snatch +2 hang from knee @50 kg
Superset:
Tall snatch with rubber bands
3x5 10 kg (technique bar)
Snatch Panda pulls
3x5 72,5 kg
Tricep french press
3x3 52,5 kg
1x8 35 kg
3 way laterals
1x21 6 kg DB:s
2x30 6 kg DB:s
I'm faster under the bar and my technique is coming together again. :)
-
Squat ramp
1x5 60, 80 kg
1x2 100 kg
1x1 110, 120 kg
Eccentric squats
3x3 132,5 kg
SLDL
3x8 82,5 kg
Leg curl
3x8 42,5 kg
SL roll ups
3x8 45 kg
Oblique chrunch
3x20 2,5 kg
-
Snatch complex:
2 hang snatches + 1 snatch balance
6x1 52,5 kg
Hang cleans
6x3 75 kg
Clean high pulls
5x2 110 kg
1x3 100 kg
Push press
6x3 60 kg
BB row
3x5 60 kg
BB row snatch grip
1x5 60 kg, 1x10 40 kg
BB row rev grip
1x5 60 kg ,1x10 40 kg
Sots press clean grip
2x10 25 kg
Death marches
2x6 30 kg DB:s
1x10 20 kg DB:s
Incline crunches
3x14 BW
-
OTM 10 min, 1 Snatch @ 55 kg
Snatch high pulls (Tommy Kono style)
1x2 80 kg (stick @ mid chest) hit the stick
1x2 90 kg (stick @ low chest but above pec line) missed with 1 cm
1x1 +2 hang 100 kg (stick @ top of sternum) missed with about 2 -3 cm on the first rep
2x3 80 kg (stick @ top of sternum) hit it every time
Snatch grip Push press
3x5 65 kg
Sots press
1x10 30 kg
Front squat 1 alpine 10 sec pause +2 ordinary
3x1 60 kg
Leg press
1x8 80 kg
BB row
3x5 80 kg
2x10 50 kg
DBBP
3x8 25 kg DB:s
Cable laterals
1x8 12,5 kg
2x10 10 kg
Dragon
3x20 16 kg
BB curls
3x10 20 kg
Did arrive late to my WO... had to cut out some stuff but got most of the important crap in there.
No missed reps on snatches! :)
-
Weighted "Box" jumps (I just put the bumpers on the floor)
4x2 6 bumbers BW+50 kg
OHP
1x5 47,5 kg, 50 kg, 54 kg
BTNP
1x8 37,5 kg
Sots press Jerk grip BTN
1x10 25 kg
Superset:
Power cleans
5x3 80 kg (still need to meet these deeper... not standing)
HBR
3x5 25 kg DB:s
2x10 17,5 kg DB;s
Front squat with rubber bands
4x3 20 kg
BSS explosive
3x3 BW +12 kg
Back ext:
3x8 30 kg (bar on "neck")
Russian twist
3x20 25 kg
Face pulls
1x30 12,5 kg
2x30 15 kg
Superset:
45°cuban rotations
1x15 0,5 kg in each hand
OH shrug
1x20 20 kg
-
Squat ramp
1x5 60, 80 kg
1x2 100 kg
1x1 110, 120 kg
Eccentric squats
3x3 132,5 kg
GM
4x8 60 kg
Hip bridge
3x8 100 kg
SL roll ups
3x8 50 kg
Snatch grip deadlifts
3x2 100 kg
Box jumps
5x2 Box + 6 bumpers
Incline sit up with DB OH
3x8 12,5 kg
Better at braking than last time, going for 135 kg next week.
The deadlift felt unbearably heavy after the posterior chain exercises.
-
Snatch complex:
1 hip snatch + 2 hang snatches
6x1 55 kg
1 Hang clean +1 clean
5x1 80 kg
Push press
6x4 60 kg
Sots press clean grip
2x10 27,5 kg
BB row
1x5 62,5 kg, 67,5 kg, 70 kg
Rev row 1x10 60 kg
BB row snatch grip cambered bar
1x10 30 kg, 10 kg
Seated GM
3x8 72,5 kg
Rev hypers
3x10 BW
DBBP
3x8 27,5 kg DB:s
Windshield wipers
3x20
Snatches coming together nicely. Gonna check my right shoulder when my PT is back from his vacation.
-
OTM 10 min, 1 Snatch @ 55 kg
Front squat 1 alpine 10 sec pause +2 ordinary
3x1 75 kg
Leg press
1x8 80 kg
Snatch grip Push press
3x3 67,5 kg
Sots press
1x4 30 kg +1x6 20 kg
Step ups
2x5 50 kg
Leg ext
1x8 60 kg
Tall snatch with rubber bands
3x5 10 kg shorter bands this time
BB rev row CG
3x5 75 kg
2x10 30 kg cambered bar
Leg curl
3x5 45 kg
DBBP
3x8 30 kg DB:s
Prone Eagle
1x10 4 kg DB:s
1x12 2 kg DB:s
Dropset: 1x10 4 kg, 1x5 2 kg, 1x6 1 kg DB:s
1x10 4 kg DB:s
Single arm KB sit up
3x6/6 4 kg
BB curls
3x10 20 kg
-
One legged "Box" jumps (I just put the bumpers on the floor)
1x1 of: 5,8,9,10,12 bumbers
OHP
1x3 50 kg ,54 kg, 57 kg
BTNP
1x10 40 kg
Sots press Jerk grip BTN
1x10 30 kg
1x10 20 kg
F-squat jump to box with green rubber bands
5x3 20 kg
Superset:
Power cleans
5x2 70 kg
HBR
3x5 20 kg DB:s
OH shrug + 45° Snatch G shrug + clean grip shrug
1x27 30 kg+1x10 70 kg + 1x6 140 kg
1x20 30 kg +1x12 70 kg + 1x8 140 kg
Superset:
Tall snatch with rubber bands
5x5 10 kg (technique bar) making the Rubber bands shorter each set. 8,5 cm at the last set
Snatch panda pulls (Kinda Tommy Kono style) 1 from floor + 1 hang
6x1 70 kg
Tri pushdowns
2x4 95 kg eccentric
1x4 90 kg eccentric
1x10 60 kg normal
BSS explosive
4x3 8 kg
Back bridge
3 min 45 sec
Incline rev crunches
3x14 BW
Back ext
3x8 BW
-
1 snatch + 1 hang snatch
6x1 60 kg
Tall snatch with smaller rubber bands, 13 cm plateau
4x5 10 kg
OTM 10 min, 1 clean
80,80,85,85,90,90,90,90,90,90 kg
Push press
3x2 65 kg
BB row
1x3 66,70,75 kg
Snatch grip row on cambered bar
1x10 30 kg
Sots press
2x10 30 kg
GM
3x5 80 kg
1x8 60 kg
Back ext (bar on neck)
1x5 30 kg
2x8 30 kg
3 way laterals
1x7,7,7 10 kg DB:s
1x8,8,8 6 kg DB:s
Mixed Ab-work
3x15
45° Cuban rotations
3x15 1,25 kg in each hand
Rope French press
3x8 35 kg
Really good snatch day. I could concentrate on stuff like getting under the bar quicker instead of getting the second pull right.
Only thing that can be a bit worrying is that I fell really worn out right now!
-
OTM 10 min, 1 Snatch @ 62,5 kg
Snatch high pulls (Tommy Kono style)
1x2 80 kg (stick @ mid chest) hit the stick
3x2 90 kg (stick @ low chest but above pec line) Hit the stick first set second close, third set 5 cm from stick
1x3 80 kg (stick @ low chest but above pec line) Hit the stick every rep.
Clean high pulls
1x2 90, 100, 110, 120, 130 kg
Snatch grip Push press
1x3 65 kg
2x3 70 kg
BB row
1x5 62,5 kg
1x3 70 kg
1x4 80 kg
Sots press
1x8 35 kg
1x10 35 kg
Front squat 1 alpine 10 sec pause +2 ordinary
3x1 60 kg
BSS
3x5 25 kg
DBBP
3x5 32,5 kg DB:s
Prone Eagle
2x15 4 kg DB:s
During the warm up the snatches felt horrible. When I got to 55 kg it felt heavier than 60 kg did Saturday. Somehow I managed to turn it around so I really surprised my self when doing OTM snatches! :D
Didn't have time to do abs and back work but managed to cram in 2 sets of shoulder pre-hab.
-
Seated Box jumps
1x1 of:Box + 6,7,8,9 (9 bumpers = PR)
OTM 10 min 1 Power clean
65,70,75,80,85,85,85,85,85,85 (two fails)
OHP
1x5 47 kg
1x3 54 kg
1x Fail 60 kg (did 2 eccentric instead)
Sots press Jerk grip BTN
2x10 32,5 kg
F-squat with green rubber bands
4x3 40 kg
Snatch deads
1x3 90 kg, 105 kg
1x1 115 kg, 125 kg, 135 kg...fail
1x1 115 kg
1x3 100 kg
HBR
3x3 30 kg DB:s
1x10 12,5 kg DB:s (hold at top)
Seated GM
3x8 75
Tri pushdowns
3x4 95 kg eccentric
1x10 60 kg normal
Step ups explosive
4x3 30 kg
RC combo
Prone eagle 2x12 5 kg DB:s
45° cuban rotations 2x12 1,25 kg in each hand
Face pulls 2x30 20 kg
OH shrug 2x17 30 kg
Incline rev crunches
3x16 BW
BB curl
3x10 25 kg
-
Squat ramp
1x5 60, 80 kg
1x2 100 kg
1x1 110, 120 kg
Eccentric squats
3x3 135 kg
Box jumps (just touching ground and jumping again)
5x3 box +5 bumpers
Hip bridge
3x4 130 kg
SLDL
3x8 90 kg
Leg curl
3x5 45 kg
Leg press
1x10 42,5 kg, 52,5 kg
Incline sit up
2x8 20 kg
1x15 BW
Discovered that I by mistake wrote 135 kg on eccentric squats last week. I should have been 132,5 kg. Anyway this week this set up has payed off... 120 kg felt almost as 110 kg used to.
-
Snatch ramp:
2x3 40 kg, 50 kg
1x3 55 kg, 60 kg
Snatch complex
6 sets of 1 snatch + 1 hang +1 hip 62 ,5 kg (failed one rep)
Hang clean + clean
6x1 75 kg
Clean pulls from hang
1x2 100,100,120,120,120 kg
1x3 100 kg
Push press
3x3 65 kg
BB row
1x5 62,5 kg, 65 kg, 70 kg
Snatch deads to knees
4x3 100 kg
Sots press
2x8 35 kg
Back ext
3x6 40 kg (bar on neck)
KB sit ups
1x4/4 12 kg
1x5/5 8 kg
1x6/6 4 kg
Body hurts allover and I'm feeling worn... might be time to back off a little bit.
Pretty satisfied with my OL-lifting anyway. :)
-
Squat ramp
1x7 60 kg
1x3 80 kg
1x2 100 kg
1x1 110, 120 kg
Eccentric squats
3x3 137,5 kg
Box jumps
3x2 box+ 5 bumbers
Hip bridge
3x3 140 kg
Snatch Panda pulls (Tommy Kono style)
1 from floor + 2 from hang 80 kg (stick @ mid chest) 3x1
Superset:
SLDL
3x8 60 kg
Leg curl
3x3 50 kg
Leg press
1x10 50 kg
Russian twist
3x20 20 kg
Squats felt really good today.... Made a non planned pause squat on 120 kg and it felt relatively easy. The eccentric squats was easier than I expected and I came out of the workout feeling "fresh".
-
Thursdays WO:
b]Weighted box jumps plates on floor
1x1 5 plates 50 kg
1x1 6 plates 50 kg
1x1 7 plates 50 kg PR
OHP
1x5 47 kg ,50 kg, 54 kg
Sots press Jerk grip BTN
2x10 20 kg
F-squat on plateau with green rubber bands
5x3 20 kg
Power cleans
5x2 60 kg
1 Clean high pull + 1 from hang
5x1 100 kg
HBR
3x3 27,5 kg DB:s
2x10 10 kg DB:s
[/b]
Seated GM
3x8 77,5 kg
Roll outs
3x20
tricep push downs
3x8 60 kg
Todays WO:
Snatch ramp:
2x3 40 kg, 50 kg
1x3 55 kg, 60 kg
Snatch complex
6 sets of 1 snatch + 1 hang 65 kg (failed one rep)
Hang clean
6x1 85 kg
Push press
1x2 60, 65, 70 kg
1x1 75 kg
1x2 70 kg
1x3 65 kg
BB row
1x3 66 kg, 70 kg, 75 kg
Clean deads
1x1 140 kg
2x4 130 kg
1x5 110 kg
Sots press
2x10 20 kg
Snatch grip row cambered bar
2x10 30 kg
DBBP
3x5 35 kg
Prone eagle
3x12 5 kg DB:s
Push downs
1x5 80 kg
1x8 70 kg
1x10 60 kg
Back ext
3x8 20 kg (bar on neck)
KB sit ups
3x6/6 8 kg
BB curl
1x10 20 kg
2x8 30 kg
-
OTM 10 min, 1 Snatch:
60 kg, 62,5 kg, 65 kg, 66 kg, 67,5 kg, 67,5 kg 68,5 kg, 68,5 kg, 68,5 kg, 68,5 kg (one failed rep @ 68,5 kg)
Snatch high pulls (Tommy Kono style)
2x3 80 kg (stick @ low chest) hit the stick
1x3 80 kg (stick @ mid chest) Hit the stick first set second close, third set 5 cm from stick
2x3 80 kg (stick @ high chest) second set-Hit the stick every rep.
Snatch grip Push press
1x5 50, 60, 65 kg
1x3 70 kg, 75 kg
Sots snatch grip
2x10 20 kg
DB row
3x8 35 kg
BB row snatch grip cambered bar
1x10 30 kg
Front squat
3x5 65 kg
1x1 alpine + 2 regular 80 kg
BSS
3x5 25 kg
Back bridge
3 min
Windshield wipers
3x20
Roll ups
3x8 50 kg
Push downs
3x5 80 kg
The OTM @68,5 kg is some kind of PR for me. I'm faster under the bar than before but have the strange behavior of being faster @55 kg than @68,5 kg. It got better this session but if I would get a super hero name it would probably be "The Slug" or something... :P
-
Squat ramp
1x7 60 kg
1x4 80 kg
1x2 100 kg
1x1 110, 120 kg
Eccentric squats
3x3 137,5 kg
Box jumps
3x3 box+ 5 bumbers
Hip bridge
3x8 100 kg
Leg press
1x10 52,5 kg
Leg curl
3x8 40 kg
Decline crunches
3x16 BW
This week got kinda messed up due to my boss planning or rather lack there of and my wife's wishes.
Took it easy with the back exercises since I due for a fairly heavy snatch complex tomorrow.
-
Snatch ramp:
2x3 40 kg, 50 kg
2x3 55 kg,
Snatch complex
7 sets of 1 snatch + 1 hang 60 kg
Snatch
3x1+1+1 (10-15 sec between singles) 60 kg
Clean
1x3 75 kg
1x2 80 kg, 85 kg
3x1 90 kg
Push press
5x2 50 kg
BB row
1x5 62,5 kg,
1x3 70 kg,
1x3 80 kg
1x10 50 kg
Back ext
3x8 40 kg (bar on neck)
Russian twist
3x20 20 kg
Things are coming together on the snatch. Faster under the bar and a tighter lockout was the focus today... Made real improvements.
PS: my coach is not big on giving praises... but I got two: "That was actually a decent snatch." and that's from a man who when commending usually says " Well that wasn't a total catastrophe."
Todays WO:
Weighted box jumps plates on floor
1x1 4 plates 60 kg
1x1 5 plates 60 kg
2x1 6 plates 60 kg
Box jumps
5x3 Box +5 plates
OHP
1x8 40 kg ,45 kg,
1x5 50 kg
1x3 55 kg
Sots press Jerk grip BTN
2x10 22,5 kg
F-squat to box on plateau with green rubber bands
5x3 40 kg
clean high pulls
1x3 70 kg, 75 kg
3x3 80 kg
HBR
3x8 17,5 kg DB:s
2x10 12,5 kg DB:s
GM
3x5 80 kg
KB sit ups
3x4/4
I feel kinda beat up so two days rest will be so nice now. :)
-
OTM 10 min, 1 Snatch:
62,5 kg
1 Snatch high pull + 2 hang panda pulls
7x1 85 kg (stick @ pec line)
Snatch deadlift
3x5 105 kg
Snatch grip Push press
3x5 52,5 kg
Sots snatch grip
2x10 27,5 kg
Front squat
3x5 70 kg
Step ups
3x5 52,5 kg
GM
3x8 60 kg
Rev close grip row
3x8 55 kg
Pushdowns
3x8 65 kg
Windshield wipers
3x20
Felt out of breath during the WO... might be some infection or just a coincidence but there's a lot of colds going around both at the gym and at my work.
-
Box jumps
1x2 Box +6 Bumpers
1x2 Box +7 Bumpers
5x2 Box +8 Bumpers
OHP
3x5 50 kg
Sots press Jerk grip BTN
2x10 32,5 kg
F-squat to box with green rubber bands
5x3 30 kg
Power clean
5x3 72,5 kg
HBR
3x5 22,5 kg DB:s
2x8 17,5 kg DB:s
Step ups
3x3 20 kg
Oblique crunch
3x20 2,5 kg
Single leg hip bridge
4x5 12 kg
Back plank
1x3 min
Push ups
3x8 BW
-
Yesterdays WO:
Squat ramp
1x7 60 kg
1x4 80 kg
1x2 100 kg
1x1 110, 120 kg
Eccentric squats
3x2 142,5 kg
Box jumps
3x3 box+ 6 bumbers
Hip bridge
3x3 140 kg
Leg press
1x10 52,5 kg
Leg curl
3x7 45 kg
Tall snatch with rubber bands ("bar" 5 cm above belly button)
Broom stick 3x4
Knees to elbows
3x20
Todays WO:
Snatch
1x3 40,40,45,45 kg
8x3 50 kg
Cleans
6x2 75 kg
BB row
3x5 70 kg
Push press
1x2 50, 60, 65
1x1 70, 75 kg
1x2 65 kg
Squat jerk sit
3x20 sec 10 kg
Seated GM
3x8 60 kg
Snatch grip BB row cambered bar
3x7 40 kg
Dips
3x5 BW
Face pulls
3x20 20 kg
Pushdowns
2x4 95 kg (eccentric)
2x10 50 kg (40 sec rest between sets)
1x8 60 kg
Was really off today so I went light on almost everything. My snatch technique was really shitty the first 4-5 sets... bent arms on the second pull, pulling too early, catching it forward..
-
Mondays WO:
OTM 10 min, 1 Snatch:
62,5 kg, 65 kg, 66 kg, 67,5 kg, 68,5 kg, 65 kg, 65 kg, 65 kg, 65 kg, 65 kg
1 Snatch high pull + 2 hang panda pulls
7x1 75 kg
Snatch grip Push press
3x5 55 kg
Sots snatch grip
2x10 30 kg
Front squat
3x5 75 kg
Step ups
3x5 35 kg
BB row
3x5 60 kg
BB row cambered bar snatch grip
3x8 30 kg
Russian twist
3x28 15 kg
Batwings
3x12 6 kg DB:s
Push ups
3x8 BW
Single leg hip bridge
3x5/5 12 kg
Back bridge
1x3 min
Wednesdays WO:
From kneeling on to feet and then Box jump
1x1 Box +5 bumpers
1x1 Box +6 Bumpers
1x1 Box +7 Bumpers
1x1 Box +8 Bumpers
Box jumps
3x2 Box +8 bumpers
Power clean
5x3 75 kg
OHP
3x5 55 kg
Sots press Jerk grip BTN
2x10 32,5 kg
Jerk drive with green rubber bands
1x3 80 kg,80 kg,100 kg, 100 kg, 80 kg
HBR
3x5 25 kg DB:s
1x10 10 kg DB:s
Tall snatch with RB low with Broomstick
4x4
A bit higher setting
4x4 10 kg bar
Decline chrunch
3x18 BW
Dragon
3x20 16 kg
Back ext
3x8 30 kg (bar on "neck")
Fridaydays WO:
Squat ramp
1x7 60 kg
1x4 80 kg
1x2 100 kg
1x1 110, 122,5 kg
Eccentric squats
3x2 142,5 kg
Box jumps
3x3 box+ 6 bumbers
Hip bridge
4x3 80 kg explosive
Leg press
1x10 52,5 kg[/B]
Leg curl
4x3 50 kg
KB sit ups
3x6/6 8 kg
Todays WO:
Snatch
1x3 40,40, 50, 50 kg
13x3 55 kg (two missed snatches)
Cleans
7x2 80 kg
BB row
3x6 65 kg
Push press
7x2 60 kg
Squat jerk
3x5 20 kg
Seated GM
3x8 65 kg[/B]
Snatch grip BB row cambered bar
3x6 42,5 kg
Superset:
Prone eagle 3x8 4 kg DB:s
Batwings 3x6 8 kg DB:s
Pushdowns
2x4 90 kg (eccentric)
2x8 65 kg
Knees to elbows
3x20
-
OTM 5 min, 2 Snatches: 50,50,55,55 kg
OTM 5 min 1 snatch: 55 kg, 55 kg, 57,5 kg, 57,5 kg, 57,5 kg
Snatch high pull
1x3 70 kg
3x3 80 kg
Snatch grip Push press
3x5 60 kg
Sots snatch grip
2x8 32,5 kg
Front squat
3x5 80 kg
Step ups
3x5 40 kg
BB row
3x5 72,5 kg
BB row cambered bar snatch grip
2x10 30 kg
GM
3x8 70 kg
Russian twist
3x20 20 kg
Not the best snatch day. Tried to lift the feet during the pull under... worked sometimes...
Try to push the RI:s during some of the accessory exercises.
-
Hurdle jumps
5x2 3 hurdles
Power clean
5x3 65 kg
OHP
3x3 57,5 kg
Sots press Jerk grip BTN
2x8 35 kg
Fsq with rubber bands
5x3 40 kg
BSS (explosive)
3x3 8 kg
HBR
3x3 25 kg DB:s
2x10 15 kg DB:s
Superset:
Leg curl 3x5 40 kg
GM 3x5 60 kg
Back ext
3x8 20 kg (bar on "neck")
Push downs
3x5 75 kg
Oblique crunches
3x20 25 kg
-
Squat ramp
1x7 60 kg
2x3 80 kg
1x2 100 kg
1x1 110, 125 kg (125 kg was easier than 122,5 kg last week)
Eccentric squats
3x2 145 kg
Box jumps
3x2 box+ 6 bumbers
Hip bridge
1x2 145 kg, 150 kg, 155 kg
Leg press
1x10 52,5 kg
Leg curl
3x3 55 kg
KB sit ups
3x8/8 4 kg
-
Snatch
6x3 55 kg (3 failed reps)
Cleans
1x2 75 kg, 80 kg 80 kg, 80 kg
2x1 90 kg
DB row
3x5 50 kg
BB row
2x10 50 kg
Push press
1x2 50, 60, 65
1x1 70
1x2 60 kg
Squat jerk sit
3x20 sec 10 kg
Death marches
3x20 15 kg DB:s
DBBP
3x8 37,5 kg DB:s
Knees to elbows
3x20
Suck fest regarding my snatches today... didn't feel right in the head...
-
Mondays WO
OTM 10 min, 1 Snatch:
60 kg (one miss)
1 Snatch highpull + 1 snatch from blocks (mid thigh)
4x1 40 kg
Snatch high pull
4x3 75 kg (stick @ collarbone)
Snatch grip Push press
3x5 65 kg
Sots snatch grip
2x8 35 kg
Front squat
3x5 60 kg
Step ups
3x5 45 kg
BB row
3x3 75 kg
Cambered bar row
2x10 30 kg
GM
3x8 72,5 kg
Rev hypers with rubber band (explosive)
3x5
Windshield wipers
3x20
Another not so great day of snatching... but a bit better than Saturdays WO even though I had one or two reps with a lousy first pull.
Todays WO:
Weighted box jumps 50 kg
1x1 Box +5 bumpers
1x1 Box +6 Bumpers
1x1 Box +7 Bumpers
[COLOR="#FF0000"]1x1 Box +8 Bumpers PR[/COLOR]
Box jumps
3x2 Box +7 bumpers
Power clean
5x3 70 kg
OHP
1x5 40 kg
1x2 50 kg
1x1 57,5 kg
1x3 60 kg
Sots press Jerk grip BTN
3x10 20 kg
Jerk drive with green rubber bands
1x3 60 kg,80 kg,100 kg, 110 kg, 80 kg
HBR
3x3 27,5 kg DB:s
1x8 17,5 kg DB:s
Tall snatch with RB low with Broomstick
1x4
A bit higher setting
3x4 10 kg bar
Decline chrunch
3x10 BW
Back ext
3x8 40 kg (bar on "neck")
-
Squat ramp
1x7 60 kg
2x3 80 kg
1x2 100 kg
1x1 110, 120 kg
Eccentric squats
3x2 145 kg
Box jumps
4x3 box+ 6 bumbers
Hip bridge
3x5 100 kg 4 sec eccentric
Leg press
1x10 52,5 kg
Leg curl
2x8 1x6 55 kg
Explosive Rev back ext with rubber band
3x3 BW purple RB
Russian twist
3x20 20 kg
-
Hang snatch
7x3 60 kg
Clean
1x2 80 kg
5x2 85 kg
Push press
6x2 60 kg
DB row
3x5 50 kg
Cambered bar row
2x10 30 kg
Squat jerk sit
5x3
Death marches
3x5 30 kg DB:s
Push downs
3x8 70 kg
Windshield wipers
3x20
Push ups
3x10 BW
-
OTM 10 min, 1 Snatch:
62,5 kg, 65 kg, 67,5 kg, 70 kg fail, 70 kg fail, 65 kg, 65 kg, 67,5 kg, 65 kg, 65 kg
1 Snatch highpull + 1 snatch from blocks (mid thigh)
4x1 45 kg
Snatch high pull
4x3 80 kg (stick @ low pec line)
1x1 85 kg, 90 kg
Snatch grip Push press
3x5 70 kg
Sots snatch grip
3x10 20 kg
Front squat
3x5 70 kg
Step ups
3x5 50 kg
BB row
3x3 80 kg
GM
3x8 75 kg
Box jumps
3x3 box+ 6 bumbers
KB sit ups
3x4/4 8 kg
The first attempt on 70 kg was so close actually it's the first time I fail on the way up from a snatch. Lost it backwards and the next forward... of course!
-
Yesterdays WO:
Box jumps
4x2 Box +8 bumpers
Power clean
5x3 72,5 kg
OHP
1x5 48 kg
1x5 50 kg
1x1 55 kg
1x3 60 kg
Sots press Jerk grip BTN
3x10 22,5 kg
Fsq jumps with rubber bands
5x3 40 kg
HBR
5x5 17,5 kg DB:s
Tall snatch with RB
3x4 10 kg bar
Russian twist
3x20 10 kg
Pushdowns
3x5 80 kg
Todays WO:
Squat ramp
1x7 60 kg
2x3 80 kg
1x2 100 kg
1x1 110, 127,5 kg
Eccentric squats
3x2 147,5 kg
Box jumps
3x3 box+ 6 bumbers
2x1 box+ 6 bumbers
Hip bridge
3x8 100 kg 4 sec eccentric
Leg press
1x10 52,5 kg
Leg curl
3x8 50 kg
Explosive Rev back ext with rubber band
3x3 BW purple RB
KB sit ups
3x4/4 12 kg
-
Hang snatch
6x3 62,5 kg (2 failed reps)
Clean
2x2 80 kg
3x2 85 kg
Push press
1x2 50 kg, 60 kg, 65 kg, 70 kg
1x1 75 kg
DB row
3x8 35 kg
Cambered bar row
2x8 35 kg
DBBP
3x8 30 kg
Back ext
3x8 25 kg 4 sec eccentric
Snatch deads
3x3 85 kg
Eccentric Push downs
3x4 90 kg
Decline crunches
1x18
2x16
-
OTM 10 min, 1 Snatch:
62,5 kg, 65 kg, 65 kg, 67,5 kg fail, 65 kg, 65 kg, 67,5 kg, 65 kg, 65 kg
Snatch high pull
4x3 70 kg (stick slightly below collarbone )
Tall snatch with rubber bands (really low setting)
5x4 broomstick
Snatch grip Push press
3x5 50 kg
Sots snatch grip
3x10 22,5 kg
Front squat
3x5 75 kg
Step ups
3x5 52,5 kg
BB row
1x5 60 kg, 63 kg, 67,5 kg
Knees to elbows
3x20
Weighted push ups
3x10 BW+ 20 kg
GM
3x8 60 kg
Felt slow on the way down on the snatches... and too soft when catching....
-
Box jumps (no pause between reps)
1x3 Box +4,5,6 bumpers
3x3 Box +7 bumpers
Power clean
5x3 75 kg
OHP
1x3 51 kg
1x3 55 kg
1x3 58 kg
Sots press Jerk grip BTN
3x10 25 kg
BB jumps
4x3 40 kg
HBR
3x5 20 kg DB:s
2x10 10 kg DB:s (4 sec eccentric)
BSS
3x3 8 kg
Back ext
3x8 30 kg (bar on neck)
Incline sit ups
3x8 10 kg
Pushdowns
1x3 95 kg (eccentric)
1x5 80 kg
1x10 60 kg
-
Squat ramp
1x7 60 kg
2x3 80 kg
1x2 100 kg
1x1 110, 120 kg
Eccentric squats
3x2 147,5 kg
Box jumps
5x3 box+ 6 bumbers
Hip bridge
3x5 120 kg 4 sec eccentric
Leg press
1x10 60 kg
Leg curl
3x5 55 kg
Explosive Rev back ext with rubber band
3x3 BW purple RB
KB sit ups
3x6/6 4 kg
-
Snatch complex:
Snatch DL +snatch +hang snatch +hip snatch
8x1 50 kg
Split jerks
4x8 20 kg (no pain at all in the shoulder)
Hang Clean
5x3 75 kg
Snatch deads
1x10 60 kg
1x8 80 kg
1x10 90 kg
2x5 100 kg
Push press
6x2 55 kg
Cambered bar row
3x5 45 kg
DB row
3x5 45 kg
DBBP
3x8 30 kg
Snatch 45° shrug + std shrug
3x10/10 60 kg
Russian twist
3x20 15 kg
-
OTM 10 min, 1 Snatch:
50 kg
Snatch high pull
1x3 70 kg, 75 kg, 80 kg, 80 kg, 85 kg, 82,5 kg
Snatch pull + snatch from blocks
4x1 40 kg
Clean deadlift
3x3 130 kg
Snatch grip Push press
1x3 50 kg, 60 kg, 65 kg, 70 kg, 75 kg
Front squat
3x3 80 kg
Superset:
BB jumps 3x3 30 kg
BSS 3x3 20 kg
BB row
3x5 70 kg
KB sit up
3x4/4 8 kg
Back ext
3x8 40 kg bar on neck
Sots press (snatch grip)
2x10 25 kg
Push ups
3x10 BW
-
Power clean
5x2 80 kg kg
1 Clean + 2 push press
1x1 40 kg, 50 kg, 60 kg, 65 kg
2x1 70 kg
OHP
2x8 40 kg
Sots press Jerk grip BTN
2x10 27,5 kg
Box jumps
5x3 box + 6 bumpers
BB jumps
5x3 40 kg
HBR
3x6 22,5 kg DB:s
1x10 15 kg DB:s
1x12 15 kg drop set 1x7 10 kg (both sets until fail)
Jerk tech
5x5 10 kg
Back ext
3x8 BW (8 sec static/rep at top)
Russian twist
3x20 20 kg
Pushdowns
3x3 95 kg (eccentric)
-
Squat ramp
1x7 60 kg
2x3 80 kg
1x2 100 kg
1x1 110, 120 kg, 132,5 kg-fail had an extremely upright posture on 132,5 kg (my workout partners words).
Eccentric squats
3x2 150 kg
Box jumps
4x1 box+ 6 bumbers
3x3 box+ 6 bumbers
BB jumps
2x3 100 kg
1x3 80 kg
2x3 60 kg
Hip bridge
3x3 160 kg
1x5 120 kg 5 sec eccentric
Leg press
1x10 60 kg
Leg curl
3x3 60 kg
1x8 40 kg
Explosive Rev back ext with rubber band
3x3 BW purple RB
-
Snatch:
8x3 50 kg (got the advice from an older lifter to move my feet out when I catch... result: I got more explosive and faster under the bar)
Clean
6x2 85 kg (tried dynamic start and it might just work for me... gonna take some time to get it consistent. Same guy as above asked me to just try it)
Clean high pull
1x3 100, 120 kg
1x2 130, 120 kg
1x3 110 kg
Snatch deads
3x3 110 kg (last set 5 pause at knees both up and down)
Clean +2 Push press
5x1 60 kg
Superset:
GM 3x8 60 kg
BB jumps 3x3 60 kg
BB row
4x5 60 kg
Dips
3x10 BW
-
OTM 10 min, 1 Snatch:
52,5 kg
Snatch panda pull to stick @ collarbone height
4x3 70 kg
Snatch pull + snatch from blocks
4x1 40 kg
Snatch grip Push press
1x3 50 kg, 60 kg, 70 kg, 75 kg, 75 kg
Box jumps
4x2 box +6 bumpers
Front squat
3x3 85 kg
BSS 3x3 25 kg
BB row
3x3 70 kg
KB sit up
3x8/8 8 kg
GM
3x8 65 kg
-
Vertical jumps stick @ 72,5 cm from ceiling. (3 meter floor - ceiling)
5x3 head touching stick
Power clean
5x3 65 kg
Fsq to box with Rubber bands (box @parallel)
4x3 20 kg
Step ups
3x3 20 kg
OHP
6x3 40 kg
HBR
3x5 25 kg DB:s
2x12 burns att top +2x10 10 kg DB:s
Jerk tech
5x5
Rev Back ext - explosive
3x5 BW (purple rubberband)
Russian twist
3x20 20 kg
Felt worn with some smaller pains here and there so I lowered the volume and intensity.
I've decided to try the Bill Starr method on the OHP.
-
Squat ramp
1x7 60 kg
2x3 80 kg
1x2 100 kg
1x1 110, 120 kg
Eccentric squats
3x2 152,5 kg
Box jumps
3x3 box+ 6 bumbers
Hip bridge explosive
4x3 100 kg
Leg press
1x10 60 kg
Leg curl
3x8 45 kg
Explosive Rev back ext with rubber band
3x3 BW purple RB
Incline sit ups
2x8 5 kg
-
Snatch:
7x3 52,5 kg (2 missed reps... damn!)
Snatch high pull
2x3 70 kg
1x3 72,5 kg, 75 kg, 80 kg, 85 kg
Clean
1x3 70,80
1x2 85 kg
1x1 90 kg
Tall snatch with rubber bands (small ones)
4x5 20 kg
DB row
3x6 40 kg
Dips
3x8 BW +10 kg (maybe 2,5 kg to light...)
Back ext
3x3 50 kg (biggest problem was to get the bar up to the base of the neck)
1x8 30 kg
1x10 20 kg
Getting faster under the bar on the snatch.... one of my missed reps was from cutting the second pull short but the just happened once.
I have the capacity to snatch at least 85 kg but I'm still too slow under and a bit too wobbly in my shoulders it has gotten better though.
-
OTM 10 min, 1 Snatch:
52,5 kg (getting better)
Superset
Snatch panda pull to stick @Mid chest
1x3 70 kg
1x2 80 kg ,85 kg
2x1 90 kg
1x3 75 kg
Tall snatch with light rubber bands
3x5 10 kg
3x5 12,5 kg
Box jumps
3x2 box +6 bumpers
Front squat
10x1 90 kg
BSS 3x30 kg
Pull ups
3x5 BW +10 kg
1x10 BW
HBR
1x8 +12 burns at top 12,5 kg DB:s
Incline sit up
2x8
Knee to elbows
1x20 BW
Dragon
2x20 12 kg
1x20 16 kg
-
Vertical jumps stick @ 71 cm from ceiling. (3 meter floor - ceiling)
4x3 head touching stick
Box jumps
4x1 Box +8,5 bumpers
Power clean
5x3 70 kg
Clean high pulls
3x3 100 kg
Fsq to box with Rubber bands (box just below parallel)
3x3 20 kg
Step ups
3x3 20 kg
OHP
6x3 50 kg
HBR
3x4 27,5 kg DB:s
Jerk tech
3x5 20 kg
Rev Back ext - explosive
3x3 BW (purple rubberband)
Incline sit ups
3x8 15 kg
Lowered the volume somewhat.
-
Squat ramp
1x7 60 kg
2x3 80 kg
1x2 100 kg
1x1 110, 120 kg
Eccentric squats
3x2 152,5 kg
Box jumps
3x3 box+ 6 bumbers
Hip bridge explosive
4x3 110 kg
Leg press
1x10 60 kg
Leg curl
3x3 40 kg
Explosive Rev back ext with rubber band
3x3 BW purple RB
Windshield wipers
3x20
-
Snatch:
8x2 55 kg
Snatch high pull
1x2 70 kg
1x2 80, 90, 90, 100 kg
1x3 80 kg
Clean
1x2 70
1x1 80 kg, 85 kg, 90 kg
Pull ups
3x5 BW 12,5 kg
1x10 BW
Dips
1x4 BW +7,5 kg, 12,5 kg, 17,5 kg, 20 kg, 25 kg
1x15 BW +12,5 kg
Clean high pull
3x3 100 kg
Seated GM
3x8 50 kg
-
OTM 10 min, 1 Snatch:
55 kg
Superset
Snatch panda pull to stick @Mid chest
1x3 70 kg
1x2 80 kg ,85 kg
1x2 75 kg
1x2 75 kg
1x1 75 kg
Tall snatch with light rubber bands
5x3 10 kg
Box jumps
3x3 box +6 bumpers
Front squat first rep 10 sec pause at bottom with tension
3x1+2 60 kg
BSS 3x35 kg
Pull ups
3x5 BW +12,5 kg
HBR burns at top first, full reps after
1x7/7 15 kg DB:s
1x10/7 12,5 kg
GM
3x8 60 kg
Russian twist
3x20 10 kg
-
Power clean
5x3 75 kg
Clean high pulls
3x3 100 kg
Box jumps
3x3 Box +6 bumpers
BB jumps
3x3 40 kg
Step ups
3x3 20 kg
OHP
6x3 52,5 kg
HBR
3x3 30 kg DB:s
1x10 17,5 kg
Back ext 3 sec hold at top
3x8 BW
Rope French press
1x8 35 kg
2x8 40 kg
Knees to Elbows
3x20
-
Squat ramp
1x7 60 kg
2x3 80 kg
1x2 100 kg
1x1 110, 120 kg
Eccentric squats
4x1 155 kg
Box jumps
3x2 box+ 6 bumbers
Hip bridge explosive
4x3 115 kg
Leg press
1x10 50 kg
Leg curl
3x3 45 kg
-
Ok.. sick... not fun.
Had fever during the night.
-
Squat ramp
1x7 60 kg
2x3 80 kg
1x2 100 kg
1x1 110, 120 kg
Eccentric squats
4x1 155 kg
Box jumps
3x2 box+ 6 bumbers
Hip bridge explosive
4x3 115 kg
Leg press
1x10 50 kg
Leg curl
3x3 45 kg
For some weird reason I started to get DOMS during the Squat ramp.... :confused:
-
Snatch:
9x2 55 kg (First set close to perfect then something happened... after the fourth set I restarted from 40 kg and got back in the groove.)
Snatch high pull
1x3 70 kg
1x2 80 kg
1x1 85, 90 100, 110, 110 kg
1x3 75 kg
Clean
1x3 70
1x1 80 kg, 85 kg, 90 kg, 95 kg
Pull ups
3x5 BW 15 kg
1x10 BW
Dips
1x3 BW 10 kg, 20 kg, 25 kg, 30 kg
1x12 BW +15 kg
Clean high pull
3x3 110 kg
1x3 90 kg
Seated GM
3x8 60 kg
-
Superset:
Power clean
5x1 80 kg
HBR
3x3 32,5 kg DB:s
1x10 17,5 kg
Vertical jumps
stick 71 cm from ceiling
3x2 (hit the stick the last set)
Clean high pulls
3x2 105 kg
BB jumps
1x2 40 kg, 50 kg, 60 kg
Step ups
3x3 20 kg
OHP
6x3 55 kg
Back ext 3 sec hold at top
3x8 BW +20 kg
DB laterals
3x8 9 kg DB:s
Rope French press
2x3 45 kg
1x10 35 kg
KB sit ups
3x4/4 12 kg
Had some weird timing problem with the power cleans but sorted them out!
-
Squat ramp
1x7 60 kg
2x3 80 kg
1x2 100 kg
1x1 110, 120 kg
Eccentric squats
4x1 157,5 kg
Box jumps
3x2 box+ 6 bumbers
Hip bridge explosive
4x3 120 kg
Leg press
1x10 50 kg
Leg curl
3x3 47,5 kg
-
Snatch:
9x2 57,5 kg (not my best day... 3 or 4 missed reps but felt powerful and had a really good second pull throughout the WO.
Snatch high pull
1x3 70 kg
1x2 80 kg
1x1 85, 90, 90, 90, 100, 112,5 kg
1x3 75 kg
Tall snatch with rubber bands
5x5 20 kg
Dips
1x15 BW
3x8 BW+ 10 kg (weight on the back of my belt)
Jerk technique
4x5 20 kg
DB row
3x5 40 kg
Seated GM
3x8 65 kg
Decline crunches
3x10 BW
Lowered the volume here. Will try to spread out the heavier lifting throughout the week. So cleans and clean pulls will be done on Wednesdays and I'll do the lighter power cleans Saturdays.
-
Warm up: High pulls and snatches up to 55 kg,
1x2 57,5 kg
OTM 10 min, 1 Snatch:
57,5 kg (felt slow and off today the last two sets was good though
Snatch high pull
1x1 70 kg, 80 kg (no straps on these two sets)
3x3 75 kg
1x3 80 kg
Tall snatch with light rubber bands
1x4 20 kg (was too slow here today decreased the weight)
4x4 10 kg
Front squat first rep 10 sec pause at bottom with tension
3x1+2 65 kg
BSS 3x40 kg
Pull ups
3x3 BW +15 kg
1x10 BW
HBR
1x10 burns at top. 30 sec rest then:
1x8 15 kg DB:s
Death marches
3x3/3 35 kg DB:s
Knees to elbows
3x20
-
Cleans
1x1 70, 80, 85, 90 kg
3x2 90 kg (slower than usual under the bar, need to do hang cleans for a while)
Clean high pulls
1x1 110 kg, 120 kg, 130 kg
3x3 110 kg
HBR
3x2 35 kg DB:s
2x10 17,5 kg
Step ups
3x3 20 kg
OHP
1x3 57,5 kg
5x2 57,5 kg
Shoulder compound set 20 kg 5 reps on each exercise:
Seated muscle snatch
Snatch grip press BTN
Jerk grip press BTN
Savicka's press
Bradford press
Push press
Back ext 2 sec hold at top
3x8 BW
DB laterals
3x8 9 kg DB:s
KB sit ups
3x6/6 8 kg
-
Squat ramp
1x8 60 kg
2x5 80 kg
1x2 100 kg
1x1 110, 120 kg
Eccentric squats
4x1 157,5 kg
Box jumps
3x2 box+ 6 bumbers
Hip bridge explosive
4x3 125 kg
Leg press
1x10 50 kg
Leg curl
3x3 50 kg
Better eccentric than last friday... started to feel DOMS in my quads 3 hours after the WO.
-
Snatch:
8x2 57,5 kg
Snatch high pull
1x3 70 kg
1x2 80 kg
1x2 85, 90, 90, 90, kg
1x3 70 kg
Hang pull + pull from floor
2x1 70 kg
Tall snatch with rubber bands
3x4 20 kg
Pull ups
3x3 BW +20 kg
1x10 BW
Dips
1x15 BW
3x8 BW+ 15 kg (weight in front)
Jerk technique
3x5 20 kg
Seated GM
3x8 70 kg
Russian twist
3x20 20 kg
Seated Muscle snatch
3x5 25 kg
Finally got the rhythm of the turnaround on the snatch right and managed to drop faster. So even though I missed 3-4 reps I'm satisfied.
-
OTM 10 min, 1 Snatch:
57,5 kg
Snatch high pull
1x1 75 kg, 80 kg (no straps on these two sets)
Snatch high pull:1 from hang +3 from floor
3x1 72,5
3 deadlifts +Snatch high pull: 1 from hang +2 from floor
1x1 72,5 kg
Snatch high pull:2 from hang +3 from floor
1x1 67,5 kg
Tall snatch with light rubber bands
5x5 10 kg
Front squat first rep 4 sec eccentric and 10 sec pause at bottom with tension
3x1+2 70 kg
BSS 3x40 kg
Sn G 1x6 40 kg
Cl G 1x7 67,5 kg
Rev G 1x7 67,5 kg
Superset:
Sn g shrug
45° 1x8 67,5 kg
90° 1x8 67,5 kg
HBR
1x8 burns at top. 30 sec rest then:
1x8 15 kg DB:s
Back ext
3x8 30 kg
Knees to elbows
3x20
I have a better bar path from hang position so I'm trying to fix that hence the pulling stuff.
Pretty good day snatching OTM. Felt strong over all. BW with lifting shoes 78,9 kg.
-
Hang Cleans
1x1 70, 80, 85, 90 kg
4x2 90 kg
Clean high pulls
1x2 110 kg, 120 kg, 120 kg
1x3 110 kg, 100 kg
HBR
3x3 35 kg DB:s
1x10 17,5 kg
Step ups
3x3 20 kg
OHP
2x3 57,5 kg
4x2 57,5 kg
Jerk technique
4x5 20 kg
Shoulder compound set 22,5 kg 5 reps on each exercise:
Seated muscle snatch
Snatch grip press BTN (sots style)
Jerk grip press BTN
Savicka's press
Bradford press
Push press
Back ext
3x10 BW
DB laterals
3x8 9 kg DB:s
KB sit ups
3x8/8 4 kg
-
Squat ramp
1x7 60 kg
2x3 80 kg
1x2 100 kg
1x1 110, 120 kg
Eccentric squats
4x1 160 kg
Box jumps
3x2 box+ 6 bumbers
Hip bridge, explosive with 2 sec hold at top
4x3 130 kg
Leg press
1x10 50 kg (3 sec eccentric/rep)
Leg curl
3x3 55 kg
Eccentric squats went really well! :)
-
Snatch:
8x2 60 kg (2 missed reps... damn..)
Snatch high pull
1x3 70 kg
1x2 80 kg
1x2 90 kg
1x1 100 kg
1x3 80 kg
Tall snatch with rubber bands
3x4 10 kg
Pull ups
3x3 BW +25 kg
1x10 BW
Dips
1x5 BW +15 kg; 20 kg, 25 kg (weight in back)
1x8 BW +12,5 kg
Jerk technique
3x5 20 kg
3x4 40 kg
Seated GM
3x8 75 kg
Russian twist
3x20 15 kg
Seated Muscle snatch
3x5 27,5 kg
My dog woke me up 2 times during the night... so I felt a bit sluggish, lacked the edge in the pulls... felt strong though.
-
OTM 10 min, 1 Snatch:
60 kg missed 2 reps
Snatch high pull 1 from floor + 2 hang
5x1 70 kg,
Tall snatch with light rubber bands
5x3 20 kg
Front squat first rep 10 sec pause at bottom with tension
3x1+2 75 kg
BSS 3x45 kg
DB row
3x5 40 kg
HBR
1x12 burns at top. 30 sec rest then:
1x10 12,5 kg DB:s
Back ext
3x8 BW
Decline crunches
3x8 BW
Deload next week on almost everything but snatch.
-
Squat ramp
1x7 60 kg
2x3 80 kg
1x2 100 kg
1x1 110, 120 kg
Eccentric squats
4x1 160 kg
Box jumps
3x2 box+ 6 bumbers
Hip bridge explosive
3x3 140 kg
Leg press
1x10 50 kg
Leg curl
3x3 57,5 kg
Decided to continue increasing the eccentric squats since they went so well today.
-
Snatch:
10x2 60 kg (2 missed reps... damn.. but still better than last week)
Snatch high pull
1x2 70 kg
1x2 80 kg, 90 kg
1x1 100 kg, 115 kg
1x3 75 kg
Tall snatch with rubber bands
3x3 10 kg
Pull ups
3x8 BW +5 kg
1x10 BW
Dips
1x5 BW + 20 kg, 25 kg, 30 kg
1x10 BW +15 kg
Jerk technique
1x5 20 kg, 30 kg
3x4 40 kg
Back ext
3x8 30 kg
Russian twist
3x20 20 kg
Skipped seated muscle snatch, felt that my shoulders was too tired + I was sloppy on one of the snatches, lost tension in the catch and my right shoulder took a little beating.
-
Ok, after a weird "injury" in my right glute and 3 days on nsaid I'm back.
Cleans 1x2
70, 80, 85, 90, 90 kg
Superset:
Clean high pulls 3x3 100 kg
HBR 3x8 20 kg
1x10 burns @ top 10 kg DB:s - 30 sec rest then 1x10 ordinary reps 10 kg DB:s
OHP
4x3 57,5 kg
2x2 57,5 kg
Jerk technique
2x5 no weight
1x5 20 kg
1x5 30 kg
2x5 40 kg
Shoulder compound set 27,5 kg 5 reps on each exercise:
Seated muscle snatch
Snatch grip press BTN (sots style)
Jerk grip press BTN
Savicka's press
Bradford press
Push press
Rev Back ext
3x8 BW
DB laterals
3x8 10 kg DB:s
Windshield wipers
3x20
No pain and I felt strong.
-
Squat ramp
1x7 60 kg
2x3 80 kg
1x2 100 kg
1x1 110, 120 kg
Eccentric squats
4x1 162,5 kg
Box jumps
3x2 box+ 6 bumbers
Hip bridge explosive
4x3 100 kg
Leg press
1x10 50 kg
Leg curl
3x8 30 kg
-
Snatch:
9x2 60 kg (2 missed reps... damn.. )
Snatch high pull
1x3 70 kg, 75 kg,
3x3 80 kg
Tall snatch with rubber bands
3x5 20 kg
Pull ups
3x8 BW +7,5 kg
1x10 BW
Dips (weight in the back)
1x3 BW + 20 kg, 25 kg, 30 kg
1x10 BW +15 kg
Jerk technique
1x5 20 kg,
4x5 40 kg
GM
3x8 70 kg
Seated muscle snatch
3x5 30 kg
Russian twist
3x30 10 kg
Had a slow under day when it came to the snatches. I would probably train with 10-15 kg heavier weights if I just could get that sorted out.
-
Tech primer Tall snatch with Rubber bands
2x5 stick
3x5 10 kg
OTM 10 min, 1 Snatch:
60 kg missed 1 rep
Snatch high pull
5x2 70 kg,
Tall snatch on 8 cm plateau with light rubber bands
4x3 10 kg
Front squat first rep 10 sec pause at bottom with tension
3x1+2 60 kg, 70 kg, 80 kg
BSS 3x3 30 kg kg
Back ext
3x10 BW +20 kg
Knee to elbows
3x20
One of my best snatch sessions in a long time. One miss but the others were really good. :)
-
Tall snatch with rubber bands
3x5 20 kg
Hang snatch
10x2 60 kg
Snatch pull from hang
3x2 70 kg
Jerk technique
1x5 BW, 20 kg
4x5 40 kg[/B
Extra WO. Tried to not kill my legs since I have to do my eccentric squats tomorrow because of work Friday.
-
Squat ramp
1x7 60 kg
2x3 80 kg
1x2 100 kg
1x1 110, 125 kg
Eccentric squats
4x1 162,5 kg
Box jumps
3x2 box+ 6 bumbers
OHP
5x3 57,5 kg
1x2 57,5 kg + 25 sec hold at top of the last rep
Hip bridge explosive
4x3 110 kg
Leg press
1x10 50 kg
Leg curl
3x8 35 kg
-
Hang Cleans
5x2 80 kg
Superset:
Clean high pulls 3x3 100 kg
HBR 3x8 22,5 kg DB:s
Jerk technique
1x5 20 kg, 30 kg, 30 kg, 40 kg, 40 kg
Back ext
3x8 BW
-
Tall snatch with rubber bands
3x5 20 kg
Snatch:
8x2 62,5 kg (2 missed reps... damn..)
Snatch high pull
4x3 80 kg
Tall snatch with rubber bands
3x4 10 kg
Pull ups
3x8 BW +10 kg
Dips
1x3 BW +25 kg; 30 kg, 35 kg (weight in front)
Jerk technique
3x5 20 kg
3x5 40 kg
Back ext
3x5 40 kg
Russian twist
3x20 25 kg
Faster under the bar and working on my lockouts. :)
-
Snatch
15x1 62,5 kg missed the last rep
Snatch high pull
5x2 70 kg
Drop snatch
1x5 20 kg, 30 kg, 30 kg, 40 kg, 40 kg
Front squat first rep 10 sec pause at bottom with tension
3x1+2 60 kg, 70 kg, 80 kg
BSS 3x3 30 kg kg
Back ext
3x8 BW +30 kg
Roll outs
3x20
We were 4 lifters on one platform.. so OTM went down the drain. I decided to do 10 singles.... lost count and made at least 15 of them.
-
Cleans
1x2 70 kg, 80 kg
1x1 85 kg, 90 kg, 95 kg, 95 kg
Superset:
Clean high pulls 1x1 100 kg, 110 kg, 110 kg, 120 kg, 130 kg, 100 kg
HBR 3x8 25 kg DB:s
1x10 17,5 kg DB:s
1x12 burns at top 30 sec rest 1x10 12,5 kg DB:s
OHP
6x3 57,5 kg
Jerk technique
1x5 20 kg, 40 kg, 40 kg, 40 kg
Shoulder compound set
1x5 x 6 exercises 20 kg (did a deload here)
GM
3x8 60 kg
Knees to elbows
3x20 BW
Slept poorly weird dreams and waking up a lot. Felt really off, slow and at the end I got lactic acid really easy and broke out in cold sweat.
Had a hard time keeping the angles in the high pull.
-
Snatch: Really bad day strong but technique was off.
2x3 40 kg, 50 kg
2x2 55 kg
1x1 60 kg
1x fail 62,5 kg
Restart...
1x2 50 kg
2x2 55 kg
2x2 60 kg, 62,5 kg
Snatch high pull 1x3 70 kg, 1x2 80 1x1 90 kg 1x1 + hang 90 kg, 1x3 70 kg, 1x3 65 kg
Drop snatch 1x5, 20 kg, 30 kg 40 kg, 40 kg, 40 kg
Pull ups
3x5 BW +15 kg
Dips
3x8 BW
Jerk technique
1x5 20 kg, 30 kg
2x5 40 kg
2x5 50 kg
GM
3x8 75 kg
Russian twist
3x30 15 kg
BW with weightlifting shoes 80,05 kg
Jerks are starting to come together. As said earlier felt strong all over but my snatch technique sucked.
-
Tall snatch with rubber bands
3x5 Stick(no weight)
Snatch OTM 10 min 62,5 kg (no missed reps)
Superset:
Snatch high pull 5x3 70 kg
Drop snatch 1x4 20 kg, 30 kg, 40 kg, 45 kg, 45 kg
Front squat first rep 10 sec pause at bottom with tension
3x1+2 65 kg, 75 kg, 80 kg
BSS 3x3 35 kg kg
Back ext
3x6 BW +40 kg
Incline sit ups
3x8 10 kg
I will move the eccentric squats from Friday to Wednesday because of the impact they have on my snatching Saturday.
-
Wednesdays WO:
Squat ramp
1x5, 1x3 60 kg
2x3, 1x2 80 kg
1x2, 1x1 100 kg
1x1 110 kg
1x1 120 kg
Eccentric squats
4x1 165 kg
Box jumps
4x2 box+ 6 bumbers
Hip bridge explosive
3x5 120 kg
OHP
1x3 58,5 kg
5x2 58,5 kg (20 sec hold at top of the very last rep)
Shoulder compund set:
1x5 30 kg (6 different presses)
Leg press
1x10 50 kg
1x8 50 kg
Leg curl
3x5 45 kg
Fridays WO:
Hang Cleans
7x2 85 kg
Clean high pulls
1x3 100 kg
2x3 105 kg
HBR
1x8 15 kg DB:s
1x5 25 kg DB:s
1x3 30 kg DB:s
Jerk technique
1x4 20 kg, 30 kg, 30 kg, 40 kg, 50 kg, 55 kg
Back ext
3x8 BW
-
Tall snatch with rubber bands
3x5 stick
2x3 10 kg bar
Varm up snatch:
3x3 40 kg, 3x3 50 kg, 2x2 50 kg 2x2 55 kg, 1x2 60 kg, 1x2 62,5 kg
Snatch:
8x2 65 kg (3 missed reps... damn..)
Superset:
Snatch high pull 4x3 75 kg
Tall snatch with rubber bands, 8 cm plateau 4x3 10 kg
Drop snatch 1x3 30 kg, 35 kg, 40 kg, 45 kg
Posterior chain:
Death marches 1x16 25 kg DB:s
Back ext 1x8 30 kg
Seated GM 1x8 60
BB row 3x5 75 kg
Snatch grip shrug bar at knees 3x10 70 kg
BTN press 3x5 40 kg
Knees to elbows
2x20
I got bored hence the posterior chain combo.
Ripped a callous on my left hand in the last snatch set. Did not have the time or equipment to do dips but it was nice to have some variation. :)
-
Tall snatch with rubber bands
3x5 Stick(no weight)
2x3 10 kg
Warm up:
2x3 40 kg, 50 kg
2x2 50 kg, 55 kg, 60 kg
2x1 62,5 kg
Snatch
1x10 65 kg
Snatch high pull
1x3 70 kg, 80 kg
1x1 90 ,100, 100
1x3 80 kg
Drop snatch 1x4 20 kg, 30 kg, 40 kg, 45 kg, 45 kg
Front squat
1x3 60 kg, 70 kg, 80 kg, 90 kg, 100 kg
BSS
3x3 35 kg kg
Back ext
3x10 BW +20 kg
Russian twist
3x20 20 kg
-
Tuesdays WO:
1 hang snatch +3 drop snatches
2x1 40 kg
2x1 50 kg
2x1 55 kg
1x1 57,5 kg
1x1 60 kg
Snatch high pulls from hang
3x3 70 kg
Jerk
1x3 20 kg
2x3 40 kg
2x3 50 kg
Wednesdays WO:
Squat ramp
1x7 60 kg
2x3 80 kg
1x2 100 kg
1x1 120 kg
Eccentric squats
4x1 167,5 kg
Box jumps
4x2 box+ 6 bumbers
OHP
2x3 58,5 kg
4x2 58,5 kg
Hip bridge explosive
4x3 120 kg
Leg press
1x10 50 kg
Leg curl
3x5 42,5 kg
BB row
1x8 60 kg
1x5 70 kg
1x3 80 kg
-
Cleans
1x2 70 kg, 75 kg, 80 kg
2x1 85 kg
3x1 90 kg
Clean high pulls 1x2 100 kg, 110 kg, 120 kg, 115 kg
HBR
3x5 30 kg DB:s
1x10 15 kg DB:s
Back ext
3x8 BW
-
Tall snatch with rubber bands
3x5 Stick(no weight)
3x3 10 kg
1x3 20 kg
1x3 20 kg + 8 cm plateau
3x3 22,5 kg + 8 cm plateau
1 hang snatch +3 drop snatches
2x1 40 kg
2x1 50 kg
2x1 55 kg
1x1 57,5 kg
1x1 60 kg (fail on second drop snatch)
1x1 60 kg, 62,5 kg = PR
Snatch high pulls
4x3 70 kg
GM
3x8 60 kg
Dips
3x8 20 kg
Small PR but something clicked today. The last snatch from hang was one of my smoothest and fastest under the bar ever.
Otherwise I feel really strong but my joints feel a bit beat up.
-
Tall snatch on 8 cm plateau with light rubber bands
4x3 stick
OTM 10 min, 1 Snatch:
65 kg missed 1 rep (re-repped on the missed and made it. So I actually did 11 ;) )
Superset:
Snatch high pull 5x3 72,5 kg
Drop snatch 5x3 50 kg
Front squat first rep 10 sec pause at bottom with tension
3x1+2 70 kg, 75 kg, 80 kg
BSS 3x3 35 kg kg
Posterior chain:
Dragon 1x20 12 kg
Death marches 1x16 25 kg DB:s
Back ext 1x10 BW +20 kg
Decline crunches
3x12 BW
-
Cleans
1x3 70 kg, 80 kg, 85 kg (done almost as singles 30 sec between reps)
1x1 90 kg, 90 kg, 95 kg, 100 kg
1x1 90 kg, 90 kg, 90 kg
Superset:
Clean high pulls 1x3 100 kg, 110 kg, 110 kg, 110 kg, 110 kg
HBR 3x5 32,5 kg DB:s
1x10 17,5 kg DB:s
1x10 burns at top 30 sec rest then 1x10 regular reps 17,5 kg DB:s
Jerk technique
1x4 20 kg, 40 kg, 50 kg, 55 kg, 55 kg
OHP
3x3 58,5 kg
3x2 58,5 kg (40 sec hold at last rep PR)
Laterals
3x8 8 kg DB:s
Back ext
3x8 30 kg
Russian twist
3x20 20 kg
-
Squat ramp
1x5, 1x3 60 kg
2x3, 1x3 80 kg
2x2, 100 kg (one set without the belt)
1x2 110 kg
1x1 120 kg
Eccentric squats
4x1 167,5 kg
Box jumps
4x2 box+ 6 bumbers
Hip bridge
3x8 120 kg
Leg curl
3x5 47,5 kg
Leg press
1x10 50 kg
Was strong today even though I had a stomach ache in the beginning of the WO! Gonna start a really slow cut, I'm a bit uncomfortable with barely a four pack....
-
Saturdays WO:
Tall snatch with rubber bands 18 cm plateau
3x5 Stick(no weight)
1 snatch +2 drop snatches +1 hip snatch
2x1 50 kg
1x1 55 kg
2x1 60 kg
1 snatch +2 drop snatches
2x1 65 kg (Drop snatch PR, failed the second set though)
1x1 60 kg
Snatch high pulls
5x3 80 kg
Tall snatch with rubber bands 18 cm plateau
3x3 Stick(no weight)
GM
3x8 60 kg
Dips
1x5 25 kg, 30 kg, 35 kg
Seated muscle snatch
1x5 20, 30, 32,5 kg
Pull ups
3x10 BW
Mondays WO:
Tall snatch with rubber bands 23 cm plateau
3x5 Stick(no weight)
3x3 10 kg
Warm up:
2x3 40 kg, 50 kg
2x2 50 kg, 55 kg, 60 kg
1x1 62,5 kg
OTM Snatch 11 min
1x11 65 kg (3 missed reps)
Tall snatch with rubber bands 23 cm plateau
4x3 15 kg
Snatch high pull from hang
4x3 70
Front squat
3x3 60 kg
BSS
3x3 30 kg kg
Back ext
3x7 BW +40 kg
Oblique crunch
3x20
Got something going on like a beginning cold. Felt tired and slow. had 6 OTM good reps then I had a hard time locking out.
-
Squat ramp (The powerlifting belt not available until 120 kg
1x5, 1x3 60 kg
2x3, 1x3 80 kg
2x2, 100 kg (one set without the belt)
1x2, 1x1 110 kg
1x1 120 kg
Eccentric squats
4x1 170 kg
Box jumps
4x2 box+ 6 bumbers
Hip bridge
3x3 130 kg
Leg curl
3x3 50 kg
Leg press
2x10 55 kg
OHP
4x3 58,5 kg
2x2 58,5 kg
BB row
3x8 60 kg
-
Superset-ish
Cleans
1x2 70 kg, 80 kg, (done almost as singles 30 sec between reps)
1x1 85 kg 90 kg, 95 kg
Cleans from blocks
1x2 60 kg, 70 kg, 75 kg
1x1 80 kg, 82,5 kg
Clean high pulls
1x1 100 kg, 120 kg, 125 kg, 110 kg,
1x2 100 kg
1x3 90 kg
HBR 3x3 35 kg DB:s
1x12 15 kg DB:s
Jerk technique
1x5 20 kg, 40 kg,
1x3 50 kg, 60 kg
Was a bit sluggish today.
-
Tall snatch:
1x3 20 kg, 30 kg, 35 kg, 40 kg, 42,5 kg
3x3 30 kg
Hang snatch (3 sets of 20 kg tall snatches spread out in-between the 55 kg snatches)
2x3 40 kg, 50 kg
8x2 55 kg
Snatch pull
1x2 80 kg, 85 kg , 90 kg, 77,5 kg
1x3 70 kg
Jerks
1x5 20 kg
1x4 40 kg
4x4 50 kg
Pull ups
1x5 10 kg, 15 kg, 20 kg
1x10 BW
BTN press
3x5 40 kg
Back ext
3x8 30 kg
Incline sit ups
3x8 15 kg
-
Tall snatch:
1x3 20 kg, 30 kg,
3x3 35 kg
Snatch
10x2 55 kg
Snatch high pull
1x3 75 kg
Front squat
1x3 60 kg, 70 kg, 80 kg, 90 kg
1x1 95 kg, 105 kg, 110 kg PR
BSS
3x3 40 kg
GM
3x8 80 kg
Laterals
3x10 9 kg DB:s
Knees to elbows
3x20
-
Cleans
1x2 70 kg 80 kg, 85 kg
2x1 90 kg
1x1 95 kg, 102,5 kg PR
Clean high pulls
1x2 110 kg,
1x1 120 kg, 130 kg
1x2 110 kg
1x3 90 kg
Jerk technique
1x5 20 kg, 40 kg
1x4 50 kg
3x3 60 kg
Front squat
1x2 80 kg, 90 kg
1x1 100 kg
1x fail 112,5 kg
1x fail 112,5 kg (this time I could have made it, but a less experienced spotter helped out too soon)
HBR 3x3 37,5 kg DB:s
Back ext
3x10 BW
Russian twist
3x20 20 kg
Try pushdowns
1x5 55 kg, 75 kg, 70 kg
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Fridays WO:
Squat ramp
1x5, 1x3 60 kg
2x3 80 kg
2x2, 100 kg (one set without the belt)
1x2 110 kg
1x1 120 kg
Eccentric squats
4x1 170 kg
Box jumps
3x3 box+ 6,5 bumbers
Hip bridge
3x3 140 kg
Leg curl
1x2 60 kg
1x3 55 kg
1x5 50 kg
Leg press
1x10 45 kg
Saturdays WO:
Tall snatch:
1x3 20 kg, 30 kg, 35 kg, 40 kg, 45 kg, 45 kg
Hang snatch
2x3 40 kg, 50 kg
10x2 55 kg
Snatch high pull
1x2 80 kg, 80 kg , 80 kg, 80 kg
2x3 65 kg
Jerks
1x5 20 kg
3x4 40 kg
Pull ups
1x5 10 kg, 15 kg, 20 kg
1x10 BW
Seated GM
3x8 70 kg
Tricep pushdowns
1x5 80 kg, 75 kg
1x8 70 kg
DB curl
3x10 10 kg DB:s
Incline sit ups
3x8 15 kg
Really bad day.... 55 kg snatch felt heavy, lost a few (too many.. 2- 3 is ok 4-5 is not)
-
Tall snatch with rubber bands
3x5 Stick(no weight) 22 cm plateau
3x3 10 kg 22 cm plateau
1 snatch high pull + 2 snatches
2x1 40 kg, 50 kg, 55 kg
Snatch ramp:
1x1 57,5 kg, 60 kg, 62,5 kg, 65 kg fail, 65 kg, 67,5 kg, 70 kg,
1x1 73 kg PR
1 Snatch high pull +2 panda pulls
2x1 80 kg
1x1 90 kg
1x1 70 kg
1x1 65 kg
Front squat
3x3 80 kg
BSS
3x3 30 kg
GM
3x8 60 kg
Laterals
3x10 10 kg DB:s
Russian twist
3x20 20 kg
Had my best snatches at 57,5 and 70 kg. Got a bit exited at 73 kg so I yanked it off the floor but it was an easy lift anyway.
-
Squat ramp
1x5, 1x3 60 kg
2x3, 1x3 80 kg
2x2 100 kg (one set without the belt)
1x2 110 kg
1x1 120 kg
Eccentric squats
4x1 172,5 kg
Box jumps
4x2 box+ 6,5 bumbers
Hip bridge
3x5 140 kg
Leg curl
3x3 55 kg
Leg press
2x10 60 kg
OHP
3x5 40 kg
One push press with 40 sec hold 60 kg
BB row
3x8 60 kg
-
Cleans
1x2 70 kg
2x1 80 kg, 85 kg 90 kg
3x3 80 kg
Superset:
Clean high pulls
2x3 110 kg,
1x3 105 kg, 100 kg, 90 kg
HBR
3x2 40 kg DB:S
1x10 20 kg
1x8 burns @top +1x8 regular reps 20 kg DB:s
Jerk technique
1x5 20 kg,
1x3 40 kg
2x3 50 kg
3x3 55 kg
-
Tall snatch with rubber bands
3x5 Stick(no weight) 30 cm plateau
1x3 10 kg 30 cm plateau
3x3 15 kg 30 cm plateau
Hang snatch
2x3 40 kg, 50 kg
8x2 55 kg
Snatch high pull
1x3 70 kg, 70 kg, 80 kg, 80 kg, 65 kg
Jerks
1x5 20 kg
1x4 40 kg
2x4 50 kg
3x3 60 kg
Pull ups
3x5 10 kg
1x10 BW
Dips
3x8 10 kg
Death marches
3x5/5 35 kg DB:s
Getting better at the third pull and faster under the bar even though it was not one of my best days (it wasn't crap either).
-
Superset:
Tall snatch with rubber bands
1x5 stick 17 cm plateau, stick 22 cm plateau stick 28 cm plateau
2x3 11 kg 28 cm plateau
Tall snatch:
1x3 20 kg, 25 kg
3x3 30 kg
Snatch
2x3 40 kg
1x3 50 kg
8x2 55 kg
Snatch high pull
2x3 65 kg
2x3 75kg
Front squat
3x3 60 kg
BSS
3x3 20 kg
Back ext
3x8 20 kg
KB sit up
3x5/5 8 kg
Rope french press
3x8 35 kg (short RI, got pump)
[/B]
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Squat ramp
1x5, 1x3 60 kg
2x4, 1x3 80 kg
2x2 100 kg (one set without the belt)
1x2 110 kg
1x1 120 kg
Eccentric squats
4x1 172,5 kg
Box jumps
4x3 box+ 6,5 bumbers
Hip bridge
3x3 150 kg
Leg curl
3x8 40 kg
Leg press
1x10 50 kg
OHP
3x8 40 kg
One push press with 40 sec hold 62,5 kg
BB row
3x8 60 kg
Tricep pushdowns
3x5 75 kg
Unfortunately my right knee was sore today so I'll quit the lunges part of the PLP for a while. >:(
-
Had to skip Fridays WO.
Todays WO:
Snatch grip press BTN 5x8 35 kg 90 sec RI
Snatch grip push press 3x3 60 kg
BB row 5x8 60 kg 90 sec RI
SLDL 5x8 60 kg 90 sec RI
Dips 5x8 5 kg 90 sec RI
Pull ups 2x8 BW 90 sec RI, 3x5 BW +3 reps 60 kg pull downs 90 sec RI
HBR 3x3 30 kg DB:s
Rope french press 3x8 40 kg
Back ext 3x6 40 kg
BB curl 3x8 25 kg
Russian twist 3x20 15 kg
Did not feel like I did a proper WO... No Olympic lifts.... well the knee feels better. i accidentally stepped up with my right leg to do pull ups and no pain.
-
Tall snatch:
1x3 20 kg, 30 kg,
2x3 35 kg
Snatch
8x2 55 kg
Snatch high pull
3x3 70 kg
Front squat
3x3 60 kg
Snatch grip arm pull 90 sec RI
5x8 30 kg
Seated GM 90 sec RI
5x8
70° Laterals 90 sec RI
5x8 8 kg DB:s
Rev BB row 90 sec RI
5x8 50 kg
Decline crunch
3x8 BW
Rope French press
3x5 45 kg
Felt no pain in the knee during the WO but unfortunately it came afterwards... Damn. On the positive side I did my 4 best snatches (technically) ever in the last 2 sets.
-
OHP 90 se RI
5x8 40 kg
Push press + 25 sec hold
1x1 65 kg
HBR 90 se RI
5x8 20 kg DB:s
SLDL 90 se RI
5x8 70 kg
Push ups 90 se RI
5x8 BW
Shoulder Compound set:
1x5 20 kg Seated: Muscle snatch, Snatch grip press, BTN press, OHP, Bradford press, Push Press and Muscle snatch again.
Upper back compound set:
1x10 55 kg Pulldown, 1x10 15 kg DB:s HBR
1x8 45 kg Race dive rows, 1x8 60 kg BB row
Back ext
3x8 25 kg
KB sit up
3x4/4 12 kg
Going to my naprapat to see what's going on with my knee... most likely I'll get Radial Shockwave Therapy (if it's nothing serious going on).
-
I got Radial Shockwave Therapy and snatching and cleaning is a few weeks away. Boring but true. So I'll do a lot of Bodybuilding work (upper body), SLDL:s, back ext, some stationary bike work.
-
Sternum chins
18x2 BW
HBR
3x3 30 kg DB:s
1x10 burns at top 30 sec rest then 10 regular reps
Snatch grip Shrugs 60 sec RI
8x8 60 kg
DB shrug
3x10 30 kg DB:s
Back ext
3x10 BW
-
Rope French press
3x3 50 kg
6x8 30 kg 60 sec RI
Back ext
3x10 30 kg PR
Muscle snatch no leg drive
5x8 15 kg 60 sec RI
BB curl
3x8 30 kg
Leg ext
1x25 no weight
1x15 5 kg, 10 kg
1x4 20 kg slight pain, stopped at 4 reps
1x12 15 kg
Kick backs
3x10 6 kg DB:s
-
Done almost like circuit training:
Squat 1x3 20 kg, 1x5 20 kg, 1x2 40 kg (felt a little pain here and stopped)
OHS 1x3 20 kg, 1x5 20 kg
FSQ 1x3 20 kg, 1x5 20 kg
Leg ext
3x15 15 kg (slow both eccentric and concentric)
1x25 5 kg
GM
3x8 70 kg
Snatch high pull from hang
3x3 40 kg
1x3 50 kg, 60 kg
HBR
3x3 40 kg DB:s PR
1x8 burns 30 sec rest then 1x8 regular reps
Compound set x2:
BB row 60 kg 1x8
Race dive rows 1x8 45 kg
V-bar pulldown 1x8 50 kg
Gompund set x2:
Clean grip arm pull 1x8 40 kg
Bent over laterals 1x8 10 kg DB:s
DB swing 1x8 6 kg DB:s
Kb sit ups
3x6/6 4 kg
Tricep pulldowns
3x8 60 kg
Sucks being injured but I'm so thankful I could do snatch high pulls without pain.
-
F-squat 1x3 20 kg 1x5 20 kg
Squat 1x3 20 kg, 1x5 20 kg
Leg ext
2x8 20 kg
Leg press
2x8 No weight (but the sledge weighs at least 40 kg)
Power cleans
3x3 40 kg
SLDL
3x8 80 kg
Leg curl
3x8 25 kg
Seated GM
3x8 70 kg
I'm already a lot better no pain what so ever.
-
Saturdays WO:
Done almost like circuit training:
Squat 1x3 20 kg, 1x5 40 kg, 1x5 50 kg, 1x5 60 kg
OHS 1x3 20 kg, 1x5 40 kg, 1x5 50 kg
FSQ 1x3 20 kg, 1x5 40 kg, 1x5 50 kg
Leg ext
3x15 25 kg (slow both eccentric and concentric)
Snatch high pull from hang
1x3 40 kg
1x3 60 kg
3x3 70 kg
Compound set:
Sternum chin BW 1x8, 1x4
BB row 60 kg 1x8, 1x4
Neutral grip pulldown 55 kg 1x8, 1x4
Race dive rows 50 kg 1x8, 1x4
Muscle snatch no leg drive
3x5 30 kg
BTNP Snatch grip
3x5 40 kg
Russian twist
3x20 20 kg
Rope french press
3x3 50 kg
No pain during WO. But clearly this was right on the edge of what my knee can take right now. So I feel a bit sore today.
Gonna do an easy bike ride and some light stretch today.
-
OHP
2x8, 1x6 45 kg 90 sec rest
1x8 50 kg
Pull ups ramp:
1x2 20 kg
1x1 30 kg
1x1 40 kg
1x1 45 kg fail
1x3 20 kg
HBR
3x3 30 kg
1x10 15 kg
Muscle snatch no leg drive
5x8 20 kg 90 sec rest
1x3 30 kg
Dips
3x8 BW RI=60 sec or less
Back ext
3x8 35 kg 60 sec rest
I might do arms tonight just for fun. :D
-
Quad contractions
3x10 ten sec static tension at top of each rep
Chins
3x5 20 kg
HBR
3x6 10 kg DB:s 3 sec hold at top/rep
Compund set 1:
Long pull 1x10 70 kg
HBR 1x10 15 kg
V bar pull down 1x8 55 kg
Race dive rows 1x8 55 kg
Compund set 2:
V bar pull down 1x4 65 kg
HBR 1x3 32,5 kg DB:s
Long pull 1x8 80 kg
Race dive rows 1x6 65 kg
45° shrug
3x10 100 kg
3x8 130 kg
BB curl
3x3 40 kg
2x10 20 kg
Concentration curls
3x8/8 10 kg DB
Decline crunch
3x10 BW
Back ext
3x15 BW
-
Quad contractions
3x10 ten sec static tension at top of each rep
Leg ext (both legs concentric and right leg only on eccentric)
1x10 0 kg, 5 kg, 10 kg
Front squat
1x5 20 kg
3x5 30 kg (5-8 sec eccentric on each rep)
OHP
3x5 50 kg
Muscle snatch no leg drive
1x3 20 kg, 30 kg
2x5 30 kg
1x3 35 kg
Dips
3x6 20 kg
Compound set:
Dips 1x10 BW
Push ups 1x10 BW
Incline DB press 1x10 17,5 kg DB:s
Compound set x 2:
Rope French press 1x8 40 kg
Pushdowns 1x8 45 kg
Kickbacks 1x8 6 kg DB:s
Death marches
2x8/8 30 kg DB:s
1x10/10 30 kg DB:s
Windshield vipers
3x20 BW
-
Quad contractions
3x10 ten sec static tension at top of each rep
Leg ext (both legs concentric and right leg only on eccentric)
1x10 5 kg, 5 kg 20 sec eccentric/rep
1x10 10 kg 10-15 sec eccentric/rep
Front squat
3x7 30 kg (6 sec eccentric on each rep)
HBR
3x5 25 kg DB:s
OHP CG
1x5 30 kg
OHP
1x5 30 kg
OHP SG
1x5 30 kg
Leg curl
3x8 45 kg
Back ext
3x10 BW
Oblique crunch
2x10/10 BW+2,5 kg
Russian twist
1x20 15 kg
Did a deload sort of... upper body really worn right now.
-
Quad contractions
3x10 ten sec static tension at top of each rep
Leg ext (both legs concentric and right leg only on eccentric)
1x10 5 kg, 5 kg 20 sec eccentric/rep
1x10 10 kg 20 sec eccentric/rep
1x10 7,5 kg 17 sec eccentric/rep
Front squat
3x5 30 kg (10 sec eccentric on each rep)
Hacklift
1x5 15 sec eccentric/rep (took a risk here... if it works GREAT, if not... well crap!
OHP
3x3 50 kg
Superset:
Pull ups 3x3 20 kg
SLDL 3x8 60 kg on plateau
BB row
3x3 60 kg
Pushdowns
1x5 40 kg, 50 kg, 60 kg
Oblique crunch
2x20 2,5 kg
Russian twist
2x20 20 kg
-
HBR
3x1 45 kg DB:s
2x3 40 kg
Chins
3x3 30 kg
SG row C-bar
3x3 30 kg
Compoundset 1x6/exercise:
Chins BW
SG row 30 kg
HBR 20 kg DB:s
RDR 40 kg
Back ext
3x10 BW
BB curl
3x10 20 kg
Bent over laterals
3x8 8 kg DB:s
KB sit up
3x4/4 8 kg
-
Quad contractions
3x10 ten sec static tension at top of each rep
Leg ext (both legs concentric and right leg only on eccentric)
1x10 7,5 kg, 10 kg. 7,5 kg 10 sec eccentric
Front squat
1x5 20 kg
1x2 30 kg
3x5 40 kg (10 sec eccentric on each rep)
OHP
3x8 50 kg volume PR
Superset:
SLDL 2x8 100 kg
Death marches 2x10 20 kg DB:s
Superset
Back ext 2x8 20 kg
Seated GM 2x8 60 kg
BB curl
3x8 30 kg
Compound set 6 kg DB:s
Bent over laterals 3x10
Side laterals 3x10
DB swing 3x5
Dips
3x8 10 kg
FP 2x5 50 kg
DB FP 1x6 30 kg
-
Quad contractions
3x10 ten sec static tension at top of each rep
Leg ext (both legs concentric and right leg only on eccentric)
1x10 10 kg 20 sec eccentric
1x10 10 kg 15 sec eccentric
1x10 7,5 kg 15 sec eccentric
Front squat 10 sec eccentric on each rep that included a static hold of 3 sec just below parallel
1x5 40 kg
1x8 40 kg
1x7 40 kg
SG press BTN
3x5 35 kg
Leg curl
3x8 40 kg
BB row
3x5 45 kg 3 sec hold at top
RDR
5x8 45 kg 90 sec RI
Back ext
3x8 10 kg
-
Fridays WO:
Compound set 1:
Sternum chins 3x3 BW
BB row 3x3 75 kg
Chins 3x3 20 kg
HBR 3x3 30 kg DB:s
RDR 3x3 60 kg
Compound set 2:
Sternum chins 2x8 BW
Long pull 2x8 80 kg
Rev row 2x8 40 kg
HBR 2x8 15 kg DB:s
GM
3x8 40 kg
BB curl
3x3 40 kg
Superset:
Spider curl 2x8 6 kg DB:s
HBC 2x8 6 kg DB:s
Saturdays WO:
Quad contractions
3x10 ten sec static tension at top of each rep
Leg ext (both legs concentric and right leg only on eccentric)
3x10 12,5 kg 8 sec eccentric
Cable sled pull
1x3 40 kg
TKE
2x5 green rubber band and 10 cm plateau
Front squat
1x5 20 kg
1x2 30 kg
1x2 40 kg
3x5 50 kg (10 sec eccentric on each rep)
OHP
3x8 52,5 kg volume PR
Muscle snatch no leg drive
1x5 20 kg , 25 kg , 30 kg
GM
1x8 40 kg, 50 kg, 60 kg
FP 3x5 50 kg
Compound set 8 kg DB:s
DB swing 3x8
Bent over Laterals 3x8
70° laterals 3x8
Compound set:
Dips 1x8, 1x10 BW
Push ups 1x8, 1x10 BW
Incline DB press 1x8, 1x10 10 kg DB:s
KB sit up
3x4/4 4 kg
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Mondays: WO
Quad contractions
3x10 ten sec static tension at top of each rep
Box jumps
5x2 (box somewhere around hip height)
Front squat 3 sec eccentric on each rep that included a static hold of 3 sec just below parallel
3x8 50 kg
Leg ext (both legs concentric and right leg only on eccentric)
3x10 12,5 kg 8 sec eccentric
GM
1x8 50, 60 ,70 kg
Leg curl
3x5 50 kg
Snatch grip BTN press
3x8 35 kg
Pushdowns
3x5 65, 75 , 85 kg
Pull ups
3x3 20 kg
1x10 BW
HBR
3x3 35 kg
1x10 22,5 kg DB:s
Wednesdays WO:
Quad contractions
3x10 ten sec static tension at top of each rep
Front squat 3 sec eccentric on each rep
3x5 50 kg
One legged squat using cable cross
4x4 BW
Cable cross sled drags
3x5/5 80 kg
Leg ext (both legs concentric and right leg only on eccentric)
3x10 12,5 kg 4 sec eccentric
GM
3x5 80 kg
Leg curl
3x8 40 kg
OHP
3x3 57,5 kg
Long pull
3x8 80 kg
Russian twist
3x20 kg
Fridays WO:
Superset (or circuit if you like) 5 min RI:
Stenum chins 4x5 BW
OHP 4x5 50 kg
BB row 4x5 60 kg
HBR 4x5 30 kg DB:s
Incline DB press 4x5 22,5 kg DB:s
Compoundset:
OHP 1x8 40 kg
Bent over Laterals 1x8 8 kg DB:s
DB swing 1x8 8 kg DB:s
Muscle snatch 1x8 25 kg (no leg drive)
Compoundset:
Pull ups 2x8 BW
Rev row 2x8 45 kg
RDR 2x8 55 kg
HBR 2x8 20 kg DB:s
Compoundset:
HBC 2x8 10 kg DB:s
BB curl 2x8 20 kg
Spider curl 2x8 6 kg DB:s
Hammer curl 2x8 8 kg DB:s
Compoundset:
Rope FP 2x8 40 kg
Tri ext 2x8 30 kg
Pushdowns 2x8 55 kg
Kickbacks 2x8 5 kg DB:s
Saturdays WO:
Quad contractions
3x10 ten sec static tension at top of each rep
Front squat 2 sec pause at bottom
3x5 60 kg
Box jumps
3x2 (box somewhere around hip height)
Leg ext
1x14 20 kg
1x10 25 kg, 30 kg
SLDL on 10 cm plateau
1x8 100 kg
2x10 100 kg
Death marches
3x5/5 35 kg DB:s
20 min stretching
Short and minimalistic today.
-
Quad contractions
3x10 ten sec static tension at top of each rep
Box jumps
5x2 (box somewhere around hip height)
Front squat 2 sec pause at bottom
3x8 60 kg
Leg ext
1x10 30 kg, 25 kg
1x10 17,5 kg (one leg eccentric)
GM
3x8 40 kg
Snatch grip BTN press
3x8 40 kg
Pull ups
3x3 30 kg
HBR
3x3 40 kg DB:s
-
Wednesdays WO:
Quad contractions
3x10 ten sec static tension at top of each rep
Front squat 3 sec eccentric on each rep
3x5 40 kg
One legged squat using cable cross
4x6 BW
Superset
Hacklift 2x10 BW
Leg ext 3x8 30 kg
GM
1x8 40kg; 60 kg, 80 kg
Leg curl
3x8 40 kg
OHP
1x3 40 kg, 50 kg, 55 kg
1x1 60 kg
Superset:
Chins 3x3 30 kg
BB row 3x3 60 kg
Rope FP
3x3 55 kg
-
Compoundset 2 sec hold at top of each rep:
Rev BB row 4x3 40 kg
HBR 4x3 17,5 kg
T-Bar row 4x3 30 kg
Pull ups to chest
3x3 BW
BB curl
3x3 40 kg
HBR
3x8 10 kg DB:s
Spider curls
3x10 6 kg DB:s
Superset:
Russian twist 3x20 20 kg
Windshield vipers 3x20 BW
-
Quad contractions
3x10 ten sec static tension at top of each rep
Front squat 2 sec pause at bottom
3x5 60 kg
Box jumps
4x2 (box at the height I used when not injured)
Superset:
Sissy squat 3x3 BW
Leg ext 1x10 40 kg, 1x8 40 kg
1x10 20 kg (right leg eccentric)
OHP
2x7 55 kg PR
1x6 55 kg
Hip bridge
3x8 80 kg
Back ext
3x10 20 kg
Compoundset 1x10 8 kg DB:s:
Bent over Laterals
DB swing
Front raise
Leg curl
1x3 60 kg
1x5 50 kg
1x8 40 kg
-
Box jumps
5x3 (box somewhere around hip height)
Front squat
2x8 65 kg
1x8 65 kg +Leg ext 1x8 40 kg
Leg ext
2x8 35 kg
Hip bridge
3x8 90 kg
Dragon
3x20 20 kg KB
Snatch grip BTN press
3x3 45 kg
Pull ups
3x3 20 kg
HBR
3x3 30 kg DB:s
Decline crunches
3x10
Rope FP
3x3 55 kg
BB curl
3x3 40 kg
-
Quad contractions
3x10 ten sec static tension at top of each rep
Front squat 3 sec eccentric on each rep
3x5 40 kg
One legged squat using cable cross
4x8 BW
Superset
Hacklift 2x10 20 kg
Leg ext 2x8 20 kg
Superset 4x3:
OHP 50 kg
Sternum pull ups BW
DBBP 30 kg DB:s
BB row 60 kg
Leg curl
3x8 40 kg
Back ext
3x8 30 kg
Ass kickbacks
2x11/11 12,5 kg
My knee is a lot better now. 70 kg Front squat on Saturday! :)
-
Friday:
Pull ups:
1x1 25,20,30,40,35,30 kg
1x2 25,20 kg
Circuit 3x6:
Pull ups BW
OHP 40 kg
BB row 55 kg
Bent o laterals 10 kg DB:s
Laterals 10 kg DB:s
Circuit 3x8:
DBBP 30 kg DB:s
HBR 25 kg DB:s
Front raise 10 kg DB:s
RDR 55 kg
-
Front squat 1 sec pause at bottom
4x5 70 kg
Snatch pulls
2x3 40 kg from hang
1x3 40 kg, 50 kg from floor
Box jumps
3x3 (box at the height I used when not injured)
Superset:
Sissy squat 2x5 BW
Leg ext 1x8 40 kg, 1x10 40 kg
1x10 25 kg (half of them right leg eccentric)
Superset:
Hip bridge 3x8 100 kg
Ass kickbacks 1x12/12 15 kg, 2x5+5+5 20,15,10 kg (did these 2 as dropsets)
Leg curl
3x8 40 kg
BB curl
1x5 30 kg
2x5 35 kg
Rope FP
1x6 40 kg
2x6 45 kg
Finally some OL-lifting! :D
Weird stuff: knees get better with sissy squats.... go figure...
-
Front squat
2x8 70 kg
1x8 70 kg +hacklift 1x10 20 kg +Leg ext 1x6 40 kg
Snatch high pulls
1x3 40,40,50,60,60 kg
Leg ext
1x8 45 kg
1x8 42,5 kg
Back ext
3x8 40 kg
Hip bridge 1x8 110 kg
Dragon 1x14 20 kg KB
Ass Kickbacks 1x10 10 kg
Snatch grip BTN press
2x5 45 kg
1x5 42,5 kg
Hip bridge
1x8 110 kg
HBR
5x3 35 kg DB:s
Superset:
Rope FP 3x5 50 kg
BB curl 3x4 40 kg
-
Occlusion training, compoundset:
F-squat 1x10 40 kg, 30 kg, 30 kg
Hacklift 1x7, 1x6 20 kg, 1x6 BW Went to failure here so no third set leg ext.
Leg ext 1x5 20 kg +dropset 15 kg 1x4/ 1x3 15 kg +dropset 10 kg 1x3
The pump was REALLY intense! :D
One legged squat using cable cross
4x8 BW
Pull ups
5x3 20 kg (aiming for chest to bar)
OHP
1x3 40,45,50,55 kg
1x2 60 kg
Superset:
Ass kickbacks 3x10 15 kg
SLDL on plateau 3x8 100 kg
Leg curl
3x8 45 kg
-
Chins ramp up and down:
1x2 10 kg, 15 kg, 20 kg,
1x1 30 kg, 40 kg, 40 kg
1x2 35 kg, 30 kg, 25 kg, 20 kg
HBR ramp up and down:
1x2 20, 25, 30, 32,5 kg DB:s
1x1 35, 40, 40 kg DB:s
1x2 37,5 kg, 35 kg, 30 kg, 25 kg DB:s
Circuit 1:
OHP 3x6 45 kg
BB row 3x6 60 kg
DBBP 1x4 35 kg DB:s 2x6 30 kg DB:s
Chins 3x6 10 kg
Circuit 2:
HBR 2x10 20 kg DB:s
Snatch grip BNP 2x10 35 kg
RDR 2x10 50 kg
-
Front squat
1x3 60, 70 kg
3x3 75 kg
Snatch high pulls
1x3 40 kg, 40 kg, 50 kg, 60 kg, 70 kg , 70 kg (not using my back enough, probably not leaning over enough)
Box jumps
6x3 (box at the height I used when not injured)
Superset:
Leg ext 1x10, 2x8 45 kg
Sissy squats 3x6 BW
Hip bridge
3x4 120 kg
Ass kickbacks
2x8 20 kg
1x10 15 kg
BB curl
3x3 42,5 kg
Rope FP
1x2 60 kg +1x1 55 kg
2x3 55 kg
-
F-squat
3x3 70 kg
"Compoundset" 3x5:
Snatch high pull 70 kg
HBR 30 kg DB:s
Long pull 80 kg
"Compoundset"
Snatch high pull 3x3 70 kg
Back ext 3x8 20 kg
Ass Kickbacks 3x8 20 kg
GM 3x8 40 kg
2 way laterals:
Bent over 3x8 8 kg DB:s
70° 3x8 8 kg DB:s
Superset:
Leg ext 3x5 50 kg
Leg curl 3x5 40 kg
BTN snatch grip
3x5 30 kg
-
Wednesday:
Occlusion training, compoundset:
Leg ext 1x10 30 kg, 2x10 20 kg
Hacklift 1x10 20 kg, 1x10 20 kg, 1x10 BW
F-squat 3x10 40 kg
Had to unwrap after the first set WAY too tight, could not get my legs in place in the leg ext machine for the next set.
Anyway to reverse the order of the exercises was a good move. Felt sick about 2 min after I had removed the knee wraps. My own guess is the amount of lactic acid being "set free" at once was messing with me.
One legged squat using cable cross
6x8 BW
OHP still dizzy here and almost got a blackout on 50kg (my whole upper body went num)
1x2 40,45,50 kg
1x1 55 kg
1x10 35 kg
Pull ups
3x3 10 kg (aiming for chest to bar managed 1/set)
3x3 5 kg all to chest
Superset:
Ass kickbacks 3x10 20 kg
Back ext 3x8 30 kg
Leg curl 3x8 45 kg
Friday:
Compound set one; 3x5 reversed order second set:
Long pull 80 kg
RDR 60 kg
HBR 30 kg DB:s
Chins BW
Compound set two:
Chins BW 1x10, 1x8 BW
HBR 1x10, 1x8 20 kg DB:s
Long pull 2x8 80 kg
RDR 2x8 45 kg
Compound set three 3x8:
DBBP 30 kg DB:s
Incline BP 15 kg DB:s
BTN Snatch grip 30, 25, 20 kg
OHP 30, 25, 20 kg
-
Snatch high pulls
1x3 40,50 kg
1x6 55 kg
1x3 60, 65, 70 kg
Front squat
3x5 75 kg
Superset:
Leg ext
2x8 50 kg, Drop set 1x8 50 kg +1x4 40 kg +1x4 30 kg +1x4 25 kg +1x4 20 kg
Sissy squats 3x8 BW
Superset:
GM 3x8 60 kg
Seated GM 3x8 60 kg
Leg curl
3x8 50 kg
Eccentric BB curl
3x3 50 kg
Compound set:
Tri ext 2x8 30 kg
Rope FP 2x8 35 kg
Push downs 2x8 40 kg
Kickbacks 2x8 6 kg DB:s
-
Sinus infection but now I'm back... kinda anyway.
Friday:
Complex one 3 min RI:
OHP 4x4 50 kg
HBR 4x3 30 kg DB:s
DBBP 4x8 25 kg DB:s
Long pull 4x8 70 kg
Complex two 3 min RI:
Pull ups 3x3 10 kg (pulled as high as possible, some to chest)
70° laterals 3x8 8 kg DB:s (on bench)
RDR 3x8 60 kg
Bent over laterals 3x8 8 kg DB:s
Saturday, not much time to do the WO:
Leg ext Occlusion:
1x20 20 kg + 1x7 20 kg +1x10 10 kg +1x8 10 kg etc until i reached 80 reps
Leg ext
1x10 35 kg
Snatch high pull
2x3 40 kg
1x3 50 kg
1x3 60 kg
Front squat
3x3 50 kg
Leg curl
3x5 40 kg
Back ext
1x3 50 kg
1x4 50 kg
1x5 50 kg
Ass kickbacks
1x3 30 kg
1x5 25 kg
1x8 20 kg
Can't go full throttle yet. When I wake up I can sometimes smell my own pus.... fun stuff....
-
Been training just forgot to keep the log here. :-[
Mondays WO:
Tall clean
1x3 40,50 kg
2x3 60 kg
1 power clean +3 front squats
3x1 80 kg
Clean high pull
1x3 100 kg
1x3 110 kg
1x3 100 kg
1x3 110 kg
Jerks
4x3 50 kg
Eccentric squat
3x3 130 kg
Box jumps
4x3
BB Jumps
4x3 40 kg
BB row
3x5 65 kg
OHP
3x3 40 kg
SG BTNP
1x3 40 kg
-
Tall Snatch:
1x3 20 kg, 30 kg
3x3 40 kg
Snatch:
1x3 50 kg,
2x2 60 kg
2x1 60 kg
5x1 65 kg
Snatch High Pull
2x3 80 kg
2x3 70 kg
Tall clean and jerk
1x3 40 kg,
3x3 50 kg
Front squat
1x3 40 kg, 60 kg, 80 kg
Front squat Dropset:
1x3 80 kg +1x6 60 kg
1x3 80 kg +1x8 60 kg
OHP
4x5 40 kg
BB row
3x5 70 kg +1x8 50 kg
Box jump
4x3
Back ext
3x8 30 kg
-
Love to see you here!
I am recovering from a big cold yet. Later posting again.
-
Love to see you here!
I am recovering from a big cold yet. Later posting again.
Love to be here. Life kinda got in the way. ;)
Get better soon!
-
1 power clean +3 front squats
1x1 40, 60, 70, 70, 80 kg
Clean high pull
3x3 80 kg
Jerks
4x3 40 kg
Squat ramp
1x3 40, 60, 80 kg
1x1 100, 112,5 kg
Box jumps
4x3
DB-HBR superset with BB row
1x3 30 kg DB:s +1x12 40 kg
1x3 30 kg DB:s +1x10 50 kg
1x3 30 kg DB:s +1x8 60 kg
OHP (3 different grips) +SG BTNP
1x3 42,5 kg + 1x3 42,5 kg
OHP (3 different grips) +SG BTNP Done like one set
1x3 on each grip 30 kg
DBBP
2x8 20 kg DB:s
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Wednesdays WO:
Tall Snatch:
1x3 20 kg, 30 kg
3x3 40 kg
Snatch:
1x3 50 kg,
2x2 60 kg one as power snatch
2x1 65 kg
6x1 70 kg (3 failed)
Snatch High Pull
1x2 80 kg, 85 kg
1x1 90 kg
1x2 80 kg
1 Tall clean and 3 jerks
1x1 40 kg,
1x1 50 kg
2x1 60 kg
Front squat
1x3 60, 80 kg
1x1 90, 100 kg
OHP
1x3 40 kg
1x1 50, 55, 60
BB row
3x3 75 kg
Box jump
4x3 4 cm higher than usual (about 1 meter)
Back ext
3x8 20 kg
-
Had a sinus infection during christmas....
Started training a week ago. Here's this weeks training so far.
Mondays WO:
Tall clean
1x3 40,50 kg
1x3 60 kg
1x2 70 kg
Power clean
1x5 70 kg
1x1 80 kg, 90 kg PR
Clean
2x1 100 kg fail... mostly due to bad timing, too fast under the bar so it crashed on me
1 power clean +5 front squats
3x1 80 kg
Clean high pull
3x3 100 kg
Box jumps
4x3
BB row
5x5 60 kg
OHP
3x3 40 kg
SG BTNP
1x3 40 kg
DBBP
1x8 25 kg DB:s
2x8 30 kg DB:s
Today:
Tall Snatch:
1x3 20 kg, 30 kg
3x3 40 kg
Snatch OTM 15 min:
3@55 kg
12@60 kg
Snatch panda Pull to stick (old Tommy Kono "trick")
1x3 70 kg
1x1 80 kg, 90 kg
2x3 80 kg
Snatch high pull to stick
2x3 70 kg
Front squat 3 sec pause
3x3 60 kg
OHP
3x8 40 kg 90 sec rest, 3 different grips
BB row
3x8 55 kg 90 sec rest
Box jump
3x3
1x3 4 cm higher than usual (about 1 meter)
Back ext
3x8 20 kg
-
OHP Four different grips including SN BTNP 15 sec RI
4x3 40 kg
OHP
4x3 42,5 kg
Pull ups as many as possible bar to chest
3x8 BW 90 sec RI
HBR
1x8 25 kg DB:s
2x8 20 kg DB:s
Squat
4x3 40 kg
DBBP
1x8 30 kg
Incline sit ups
3x8 10 kg
-
Tall Snatch:
1x3 20 kg, 30 kg
3x3 40 kg
Snatch
1x3 50 kg
2x3 55 kg
2x1 65 kg
2 fails @ 70 kg
2 fail @ 65 kg
Snatch high pull to stick
1x3 60 kg stick at collarbone
1x1 70 kg same height
3x3 80 kg stick 4 cm above pec line
Clean
3x70 kg
2x80 kg
2x1 90 kg
Front squat 3 sec pause
3x3 50 kg
Jerks
1x3 40 kg
3x3 50 kg
Bottom position muscle snatch
4x5 20 kg
Horrible snatch day.... I can't remember the last time I faild this much in one session. I have to stop doing DBBP I get a little too stiff in my shoulders making me slow at the end of the third pull...
My Pull is a lot better though.
-
Tall Snatch:
1x3 20 kg, 30 kg
3x3 40 kg
Snatch
1x3 50 kg
1x3 60 kg
2x2 65 kg
7x1 70 kg one failed, still a PR! :D
Snatch high pull
5x4 60 kg
Clean
3x70 kg
2x80 kg
1x1 90 kg better timing than in a long time
Front squat
4x3 50 kg
Jerks
1x3 40 kg
2x3 60 kg
1x3 70 kg
SLDL
3x8 110 kg
Box jump 1 meter height
4x3
Rope French press drop set:
55x3, 45x3 35x4
45x3 35x3, 25x4
Rope French press
1x10 35 kg
-
Congrats for the PR, Steff!!
-
Congrats for the PR, Steff!!
Thanks Sergio! :D
-
Clean ramp
1x3 60, 70 kg
1x2 80 kg
1x1 90 kg
Hang clean
3x3 75 kg (easy today)
Clean high pull
2x3 110 kg
1x3 90 kg
Front squat
4x8 72,5 kg 90 sec RI
Squat ramp
1x3 60 kg
1x2 80 kg
1x1 100 kg, 115 kg
OHP
4x5 40 kg
BB row
5x3 60 kg 30 sec RI, 5 different grips
1x5 70 kg
2x3 80 kg 5 sec RI usual grip and reversed.
Box jump
4x3
After the front squat I got nauseous.
i've moved the bar down about one inch or slightly less it made a lot of difference in strength, 115 kg have never been so light.
-
Ok been training not logging here just on old fashion paper.
Been going a bit too heavy(90% of 1 RM) for too long on the snatch and lost a bit of technique... so it's time to change it up a bit.
Did 5x8 @ 75 kg 2 min RI last monday so now I'll increase the weights and decrease the volume. Eccentric squats are up at 3x3 140 kg.
-
Saturdays WO:
Tall snatch
1x3 20,30,40,40,40 kg
1 Snatch high pull-1 snatch-1hang snatch
1x1 50, 55 kg
4x1 60 kg
Snatch high pull
3x3 80 kg
Clean
1x3 60, 70 kg
1x1 80 kg, 90 kg
Clean pull
3x3 110 kg
Jerks from rack
4x3 40 kg
Front squat
5x3 50 kg
Back ext
3x8 30 kg
BB row
3x5 60 kg
Box Jump
4x3
Incline sit up/leg raise
3x10
-
Clean ramp
1x5 60,
1x3 70 kg
1x1 80 kg
1x1 90 kg
Hang clean
3x3 85 kg
Squat ramp
1x3 60 kg
1x3 80 kg, 100 kg
1x1 110 kg, 120 kg (120 kg has never been this easy/light)
Eccentric squats
3x2 145 kg (3 box jumps after each set)
Clean high pull
2x3 110 kg
1x3 90 kg
OHP
4x3 41 kg
BB row
1x3 80 kg
1x8 70 kg, 60 kg
BB jump (deep)
3x3 45 kg
Box jump
2x3
-
Tall snatch
1x3 20,30,40,40,40 kg
1 Snatch high pull-1 snatch-1hang snatch
6x1 55 kg (third set disaster... stiff in the shoulders the 2 last sets was good though.)
Snatch high pull
3x3 84 kg
Clean
1x3 60, 70 kg
1x1 80 kg, 90 kg
Clean pull
3x3 110 kg
Front squat
1x3 40, 60, 80, 90 kg
1x1 100 kg
BB row
4x5 50 kg
OHP
4x3 40 kg
Box Jump
4x3
For some reason my shoulders are stiff on Wednesdays. The are just fine on Saturdays... got to figur this out.
-
Tall snatch
1x3 20,30,40,40,40 kg
1 Snatch high pull-1 snatch-1hang snatch
1x1 55 kg, 60 kg
5x1 65 kg (2 failed hang snatches... damn)
Snatch high pull
3x3 80 kg
Clean
1x3 60, 70 kg
1x2 80 kg,
1x1 90 kg, 100 kg
Clean pull
2x3 110 kg
1x3 115 kg
Front squat
1x3 40, 60, 80, 90 kg
1x1 100 kg
BB row
1x4 80 kg
1x8 60 kg
2x5 70 kg
OHP
4x4 40 kg
-
OHP
5x5 40 kg
BB row 6 different grips 3 reps each
2x18 40 kg
BB row
1x3 90 kg (cheating)
1x3 80 kg
1x5 70 kg
1x8 60 kg
Pull ups
3x3 20 kg
Squats
6x3 70 kg
Box jump
4x3
-
Tall snatch
1x3 20,30 35,,40,40,40 kg
1 Snatch high pull-1 snatch-1hang snatch
2x1 55 kg, (1 failed snatch)
4x60 kg
Snatch high pull
1x3 70 kg, 80 kg, 90 kg, 105 kg
Clean
1x3 60, 70 kg
1x2 80 kg,
1x1 90 kg, 100 kg
Clean pull
3x3 120 kg
1x3 100 kg
Jerk from rack
1x3 40, 60 kg
3x3 70 kg
Front squat
6x3 60 kg
Back ext
3x8 30 kg
Box jumps
4x3
Russian twist
3x20 25 kg
Not my best day in the beginning... but cleans always works! ;)
100 kg felt easy today and I was a bit too fast under the bar so it crashed on me a bit. Starting to get the hang of the jerks. Moved my grip out 1 cm on each side, made a lot of difference. :D
-
Clean ramp
1x5 60,
1x3 70 kg
1x2 80 kg
1x1 90 kg, 100 kg
Hang clean
6x1 90 kg (I was supposed to do 3x2 but felt worn)
Squat ramp
1x3 60 kg
1x3 80 kg, 100 kg
1x1 110 kg, 120 kg
Clean high pull
3x3 100 kg
Eccentric squats
3x2 145 kg (3 box jumps after each set)
OHP and jerks superset
4x3 40 kg
BB row
3x5 60 kg
BB jump
3x3 20 kg
Box jump
3x3
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Yesterdays WO:
Tall snatch
1x3 20,30,40,40,40 kg
1 Snatch high pull-1 snatch-1hang snatch
6x1 55 kg (one lost hang snatch)
Snatch high pull
1x3 70, 75, 80 kg
Clean
1x3 60, 70 kg
1x2 80 kg,
1x1 90 kg, 95 kg
Clean pull
3x3 105
Front squat
1x3 40, 60, 80, 90 kg
1x1 100 kg
BB row
4x3 70 kg
OHP
4x5 40 kg
Box jump
4x3
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Fridays WO:
OHP Ramp:
1x3 40 kg
1x1 50 kg, 55 kg
1x2 60 kg
1x1 55 kg, 50 kg
OHPSnatch grip, jerk grip, close grip
3x3 40 kg
BB row superset with DB HBR
4x3 80 kg 4x3 20 kg DB:s
Pull ups
1x5 20 kg
1x3 30 kg
1x3 25 kg
Squats
6x3 80 kg
Box jump
4x3
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Tall snatch
1x3 20,30,40,40,40 kg
1 Snatch high pull-1 snatch-1hang snatch
1x1 55 kg
5x1 60 kg (1 lost hang snatch and one snatch)
Snatch high pull
3x3 75kg
Clean
1x3 60, 70 kg
1x2 80 kg,
1x1 90 kg
1x1 103 kg PR!!! and an easy one to!
Clean pull
3x3 110 kg
Front squat
6x3 60 kg
Jerks from rack
1x3 40 kg
4x3 60 kg (got one perfekt and a couple of others fair.)
Back ext
3x8 40 kg
Box jump
4x3