regpark.eu forum
Training logs => Members logs => Topic started by: Steff on April 04, 2017, 02:30:47 PM
-
Back ext
3x10 20 kg
Muscle snatch into full squat, no second pull
2x6 15 kg
2x5 20 kg
3x4 30 kg
Clean
2x3 55 kg
3x3 66 kg
4x3 77 kg
Clean pull
2x3 66 kg
2x3 77 kg
3x3 88 kg
3x3 94 kg
Front squat ramp to 2 RM
1x2 105 kg
Squat ramp
1x2 80 kg 100 kg
1x1 110
1x1 120 kg pause squat easy!
Russian twist
3x20 10 kg
-
2 Tall snatch + 2 snatch balance + 2 OHSQ 3 sets, ramp from 20 - 40 kg
Snatch
2x2 47 kg, 51 kg, 55 kg
3x2 60 kg
Jerk from rack
2x3 47 kg
2x3 55 kg
3x3 62 kg
Snatch pull
2x3 47 kg
2x3 59 kg
1x3 62 kg
3x3 67,5 kg
1x3 66,77,88
3x2 94 kg
BB row
3x5 65 kg
Snatch grip BTNP
5x5 40 kg
Box jump
4x3
-
Technique WO:
2 Tall snatch + 2 snatch balance + 2 OHSQ
2x1 20 kg
1x1 30
1 Snatch + 1 hang snatch (with straps)
5x4 40 kg
Snatch high pulls
5x3 50 kg
Squats
6x3 80 kg
Box jumps
4x3
BB rows
4x3 70 kg
-
2 Tall snatch + 2 snatch balance + 2 OHSQ
2x1 20 kg
1x1 30, 40 kg
Power snatch
2x3 40 kg
3x3 47,5 kg
2 cleans + 2 jerks
2x2 45 kg, 55 kg, 63 kg
2 cleans +1 jerk
1x1 72 kg
1 clean pull +1 hang clean pull
2x3 77 kg
3x3 95 kg
Push press
2x4 55 kg
1x3 63 kg
Front squat
2x3 62 kg, 72 kg, 88 kg
Box jumps from full squat
5x5
Russian twist
3x20 15 kg
-
Back ext
3x6 40 kg
2 Tall snatch + 2 snatch balance + 2 OHSQ
2x1 20 kg
1x1 30, 40 kg
Snatch high pull
2x3 50 kg, 57,5 kg
3x3 67,5 kg
Clean
2x3 55 kg
3x3 66 kg
4x3 77 kg
Squat
2x3 77 kg
3x3 88 kg
Squat ramp
1x2 100 kg
1x1 110
1x1 120 kg
Eccentric squats
1x2 150 kg, 140 kg, 135 kg
Muscle snatch
4x3 35 kg
-
GM:s
1x10 40 kg, 50 kg, 60 kg, 60 kg
3 Tall snatch + 3 snatch balance
2x1 20 kg
2x1 30 kg
Snatch
2x3 40 kg
4x3 42,5 kg
Snatch pull
5x3 50 kg
Fsq
6x3 60 kg
BTNP Jerk grip
3x6 30 kg
Rack Jerks Technique
4x3 30 kg
BB row
4x3 80 kg
-
3 Tall snatch + 3 snatch balance
2x1 20 kg
2x1 30 kg
1x1 40 kg
Snatch
2x3 40 kg, 47,5 kg
2x2 55 kg, 60 kg 62,5 kg
2x1 67,5 kg
3 jerks from rack + 3 front squats
2x1 45 kg,
1x1 54 kg
2 jerks from rack + 2 front squats
2x1 63 kg
4x1 72,5 kg
Front squats
1x3 72,5 kg, 82,5 kg
3x3 93 kg
Back ext
2x10 30 kg
Have had a week of bad sleep so 150 mg of coffein and 2 snickers bars got me through this WO.
Felt strong though 67,5 kg in the snatch felt like 60 kg. Got REALLY tired at the end so the Fsq was kinda tough.
-
Back ext
2x8 30 kg
3 Tall snatch + 3 snatch balance
2x1 20 kg
2x1 30 kg
1x1 40 kg
Hang snatch below knee
2x3 45 kg, 47,5 kg,
3x2 55 kg,57,5 kg, 57,5 kg
3 cleans + 3 jerks
2x1 45 kg, 55 kg,
2 cleans + 2 jerks
2x1 63 kg
2 cleans +1 jerk
1x1 72,5 kg
Clean pulls
1x3 77 kg, 88 kg
3x3 100 kg
Squats
1x3 66 kg, 77 kg,
2z3 88 kg, 100 kg,
1x3 110 kg
It took me 3 sets to figure out how to get the hang snatch right. For me I have to keep the feeling from when I pick it up from the floor. Then I get it right!
This was an easy WO. :)
-
Yesterdays WO:
Back ext
2x10 30 kg
3 Muscle snatch + 3 snatch balance + 3 OHSQ
1x1 30 kg, 35 kg
2 Muscle snatch + 2 snatch balance + 2 OHSQ
4x1 40 kg, 40 kg, 42,5 kg, 42,5 kg
Snatch high pull
2x3 42 kg, 50 kg, 60 kg
1x3 67,5 kg
3x2 77,5 kg
1 Clean + 1 hang clean = 1 rep (made a huge mistake on this one)
2x3 55 kg, 66 kg
1x3 77,5 kg
2x3 70 kg
Front squat
1x3 55 kg,
2x3 66 kg, 77 kg
1x2 88 kg
2x2 95 kg
I misread the 1 clean + 1 hang clean = 1 rep. What the program said was... 1 clean + 2 hang cleans = 1 SET!!! I kind of doubled the volume on that one so I had to lower the weight after the first set. But man, the lactic acid on that one. :D
-
Back ext
1x10 20 kg, 30 kg
3 Tall snatch + 3 snatch balance
2x1 20 kg
2x1 30 kg
1x1 40 kg
1 Snatch + 1 hang snatch
2x1 55 kg, 60 kg, 62,5 kg
1x1 68 kg, 70 kg (actually a PR in some way)
Jerks from rack
2x3 47,5 kg, 57,5 kg
4x2 71 kg (I could feel the monday mistake here)
Squat
1x4 55 kg
2x3 66 kg, 77 kg
2x2 90 kg
4x2 100 kg
BB row
3x8 60 kg
Jumps from bottom of squat
2x8
1x4
The 70 kg snatches felt really light. I just have to get the elbow lockout aggressive.
-
Medium grip Tall snatch
1x3 10 kg, 20 kg 30 kg
Medium grip Snatch
1x3 30 kg, 40 kg
2x3 50 kg
Clean and Jerk for technique
5x3+3 40 kg
GM
1x10 20 kg, 40 kg
2x10 60 kg
Squat
6x3 80 kg
Snatch grip BTNP
3x6 30 kg
BB row
1x8 60 kg
1x5 70 kg
1x3 80 kg
Kind of technique oriented WO.
Surprised myself with being able to snatch with a grip that put my pinkies inside the rings of the bar. :D
-
Back ext
1x10 20 kg, 30 kg
3 Tall snatch + 3 snatch balance + 3 OHSQ
1x1 20 kg
2x1 30 kg
Power snatch
2x3 40 kg, 47,5 kg
4x2 55 kg
2 Cleans + 2 Jerks
2x1 45 kg, 55 kg, 62,5 kg
1 clean + 2 jerks
1x1 72,5 kg
Clean and jerk
1x1 77,5 kg (got a bit sloppy in the set up for the jerk but made it)
Clean high pulls
2x3 77,5 kg
1x3 90 kg
3x3 100 kg
Front squat
2x3 66 kg
1x3 77,5 kg
4x3 95 kg
Push press
4x3 40 kg
-
Ok I'm back after I aggravated my left knee. It took me one week and two days to get it sorted out.
This weeks training up til now:
Monday:
Muscle snatch from hang
1x3 30, 40, 40 kg
4x3 50 kg
Snatch high pulls from hang:
1x3 40,50, 60, 60 70, 70 kg
3 push press + 3 Power jerks
1x1 40, 40, 50,
2 push press + 2 Power jerks
2x1 60 kg
Front squat
2x5 20 kg
Wednesday (back to the program)
Tall snatch
1x3 20, 30 , 40 kg
1 Snatch +2 hang snatches
2x1 40 kg, 47 kg, 55 kg
1 snatch +1 hang snatch
2x1 60 kg, 62,5 kg
Jerks from rack
2x3 47,5 kg, 55 kg, 67,5 kg
2x2 75 kg
Back squat paused
2x3 55, 66, 77, 88 kg
Friday
3 Tall snatch +1 snatch balance
1x1 20, 20, 30, 40, 40 kg
Snatch for technique
4x4 40 kg
Snatch high pull
3x3 50 kg
1 clean +3 jerks technique
3x1 40 kg
BB row
1x10 40 kg
1x8 60 kg
1x5 70 kg
1x3 80 kg
-
Tall snatch
1x3 20 kg, 20 kg, 30 kg
Muscle snatch
4x4 40 kg
Hang snatch
2x3 40 kg, 47,5 kg
3x2 57,5 kg
2 cleans + 2 jerks
2x1 47,5 kg, 57,5 kg
1 clean + 2 jerks 67,5 kg, 75 kg
Clean high pull
2x3 77,5 kg
1x3 88 kg
2x3 100 kg
3x2 110 kg
Back squat
2x3 77,5 kg
1x3 88 kg
2x3 100 kg
2x2 110 kg
1x1 116 kg
-
Tall snatch
1x3 20 kg, 20 kg, 30 kg
Muscle snatch
2x6 30 kg
4x4 40 kg
Snatch grip push press
2x4 42,5 kg, 50 kg
4x3 60 kg
2 cleans +2 jerks
2x1 48 kg, 57,5 kg
1 clean +2 jerks
4x1 67,5 kg
Back squat
1x3 65 kg, 78 kg,
2x3 91 kg
1x3 105 kg
3x2 118 kg
BB row
3x5 67,5 kg
Push downs with hold at lockout
3x8 55 kg
This is the second time I pull the bar so close in the clean that I ripped a button of my t-shirt.
-
Wednesdays WO:
Back ext
1x10 20 kg, 30 kg
Tall snatch
1x3 20, 20, 30 kg
Snatch
2x3 40 kg, 47,5 kg
1x3 55 kg
2x2 60 kg
2x1 66 kg
1x1 70 kg (easy but a bit sloppy with the lockout)
2 Cleans + 1 Jerk
2x1 48 kg, 57 kg, 67 kg
Clean and jerk
1x1 76 kg
2x1 81 kg
1x1 86 kg (unfortunally this turned in to a PR in push press)
Clean high pull
2x3 77 kg, 88 kg
3x2 105 kg
Thursdays WO:
Back ext
3x10 30 kg
Tall snatch + drop snatch
1x3 20 kg , 30 kg, 40 kg
Snatch high pull
2x4 40 kg,
3x4 45 kg
4x4 50 kg
Hang snatch
2x3 40 kg, 47,5 kg
1x3 55 kg
3x2 60 kg
Front squat + jerk
2x2+2 48 kg, 57 kg
4x1+2 67 kg
Front squat
2x3 55 kg
1x3 66 kg, 77 kg
2x3 88 kg
Fridays WO:
Tall snatch
1x3 20, 20, 30, 35 kg
Snatch technique
6x4 40 kg
Clean and Jerk Technique
6x1+3 40 kg
Box jumps
2x5 from full squat
2x3 from jerk drive position
BB row
1x15 40 kg
1x10 60 kg
1x5 70 kg
1x3 80 kg
French press with rope
3x5 50 kg with 5 sec static hold @ lockout on the last rep/set
It was pretty hard on the body doing this week in this way. Wednesday's WO was supposed to be on Saturday and the Thursday WO on Wednesday. Doing those two in a row hurt a bit.
-
GM
1x10 20 kg, 40 kg, 60 kg, 60 kg
Power snatch
2x3 42 kg, 50 kg
4x3 55 kg
1 Snatch pull +3 hang snatch pulls
2x1 42,5 kg, 50 kg, 57 kg
4x1 67,5 kg
2 front squats +3 jerks
2x1 48 kg
2 front squats +2 jerks
2x1 57 kg
1 front squat +2 jerks
3x1 67,5 kg
2x1 71 kg
Front squat
2x3 55 kg, 66 kg
1x3 77 kg
4x3 88 kg
Muscle snatch sitting in bottom of snatch
2x4 20 kg
1x4 25 kg
-
Tall snatch
1x3 20, 30, 40 kg
Hang snatch
2x3 40, 47 kg
1x3 55 kg
1x3 60 kg, 62,5 kg (one failed snatch due to arrogance)
hang cleans
2x3 52,5 kg, 62,5 kg
5x3 72,5 kg
1 clean high pull +3 hang clean high pull
2x1 55, 67 kg
1x1 77 kg
1 clean high pull +2 hang clean high pull
2x1 88 kg, 100 kg
Back squat
2x3 65 kg, 77 kg
1x3 91 kg
2x3 105 kg
2x3 117,5 kg
My knee bothered me a bit during the squat but most of it was mental.
-
Tall snatch
3x3 20 kg
1x3 30 kg, 40 kg
Snatch for technique
6x3 40 kg
Clean and Jerk for technique
4x3 45 kg
Press in Clean
3x6 20 kg
BB row
3x5 60 kg
Box jumps
4x3
Back ext
1x10 20 kg
2x10 30 kg
-
3 snatch balance +2 ohsq
2x1 40 kg 47,5 kg, 55 kg, 60 kg
Muscle snatch
2x4 30 kg, 35 kg
Muscle snatch into full squat
4x3 40 kg
2 cleans + 2 front squat + 2 jerks
2x1 48 kg, 57 kg, 67 kg
Front squat
1x3 55 kg, 66 kg, 77 kg, 88 kg
1x2 100 kg (failed to do 3)
1x3 90 kg
Back ext
1x10 20 kg, 40 kg
-
Muscle snatch into full squat
6x6 30 kg
Snatch balance + OHSQ
2x3+3 40 kg, 47,5 kg,
3x3+3 55 kg
Power snatch
6x2 40 kg
Snatch high pulls from blocks
6x6 45 kg
Pause squat
2x3 65 kg 77,5 kg
1x3 91 kg
3x3 104 kg
-
GM
1x10 20 kg, 40 kg, 60 kg
2 Cleans + 2 Fsq + 2 jerks
2x1 47,5 kg, 57,5 kg
3x1 67,5 kg
1 Clean high pull + 2 hang clean high pulls
2x1 55 kg
1x1 66 kg
2x1 77,5 kg, 88 kg
1 Clean high pull + 1 hang clean high pull
3x1 100 kg
Fsq
2x3 55 kg, 67,5 kg, 77,5 kg
5x3 88 kg
Didn't have time to do anything extra...
-
Snatch high pull superset with Tall snatch
3x5 42,5 kg - 3x3 20 kg
4x4 50 kg - 4x3 30 kg
Snatch technique
6x4 35 kg
Clean and Jerk technique
2x2+2 40 kg
4x2+2 47,5 kg
Back ext
3x10 30 kg
-
Tall snatch
2x3 20 kg, 30 kg
Snatch + hang snatch
2x2+1 40 kg
2x1+1 47,5 kg
1x1+1 55 kg
2x1+1 62,5 kg, 66 kg (two fails, one forward one backwards)
Snatch pull
2x3 42,5 kg, 55 kg, 67,5 kg
3x3 76 kg
back squat
2x3 65 kg
1x3 77 kg
2x3 91 kg
1x3 105 kg
2x3 117,5 kg
1x2 130 kg PR!!!
-
Warm up: Tall snatch and snatch high pull
T-S: 1x3 20 kg, 30 kg, 40 kg, 40 kg
Sn Hp: 1x3 30 kg , 30 kg, 40 kg
Snatch
1x2 50 kg, 55 kg
1x1 60 kg, 65 kg, 70 kg (70 kg never been lighter)
C n J
1x1+2 40 kg, 60 kg
1x1 70 kg, 80 kg, 80 kg
Clean
1x1 95 kg, 100 kg
Squat
1x3 40 kg, 60 kg
1x2 80 kg
1x1 100 kg 115 kg
Front squat rack holds
3x10 sec 115 kg
Back ext
3x10 20 kg
-
Wow! Russian style weightlifting! :D
-
Wow! Russian style weightlifting! :D
Yep! :)
Taking a slight detour from the program for 2 weeks because I'm entering my first competition.
-
T-S: 1x3 20 kg, 30 kg, 40 kg, 40 kg
Sn Hp: 1x3 30 kg , 30 kg, 40 kg,50 kg
1x2 50 kg, 55 kg, 60 kg
3x1 65 kg
C n J
2x2 40 kg, 50 kg, 60 kg
4x1 70 kg
Snatch high pull
1x2 70 kg, 80 kg
2x1 92,5 kg
1x2 80 kg
Clean high pull
1x3 80 kg
1x2 100 kg
3x1 110 kg
Front squat
1x3 40 kg, 60 kg, 80 kg
1x1 100 kg
Front squat rack holds
3x10 sec 120 kg
Back ext
3x10 30 kg
Box jumps
4x3
-
Snatch high pull superset with Tall snatch
3x5 42,5 kg - 3x3 20 kg
4x4 50 kg - 4x3 30 kg
Snatch technique
6x3 35 kg
Clean and Jerk technique
2x2+2 40 kg
4x2+2 47,5 kg
Front squat rack holds
1x10 sec 100 kg
3x1 5 sec 140 kg
-
T-S: 1x3 20 kg, 30 kg, 40 kg, 40 kg
Sn Hp: 1x3 30 kg , 30 kg, 40 kg,50 kg
1x2 50 kg, 55 kg, 60 kg
4x1 65 kg one fail... not a good day had a hard time finding the groove
Snatch pull
1x2 70 kg, 75 kg, 80 kg
C n J
2x2 40 kg, 50 kg, 60 kg
4x1 70 kg,
1x1 75 kg
Back squat
1x3 50 kg, 70 kg, 90 kg
1x1 110 kg, 120 kg
Felt tired and slow today.
-
Mondays WO:
T-S: 1x3 20 kg, 30 kg, 40 kg,
Sn Hp: 1x3 30 kg, 40 kg
Snatch
1x2 50 kg, 55 kg
1x1 60
3x1 65 kg
C n J
1x1+3 40 kg, 50 kg
1x1+2 60 kg, 70 kg
3x1 75 kg
-
Wednesdays WO:
T-S: 2x3 20 kg, 30 kg,
Sn Hp: 2x3 30 kg, 40 kg
Snatch
1x2 40 kg
5x1 45 kg
C n J
1x1+3 50 kg
6x1 55 kg
-
Cometition:
Snatch
69 kg, 73 kg fail, 73 kg
Clean and jerk
75 kg, 82 kg, 90 kg PR!
-
Mondays WO:
Snatch pull and Tall snatch superset
3x3 30 kg, 40 kg
3x3 20 kg, 30 kg
Hang snatch
4x3 40 kg
2x3 45 kg
3x3 50 kg
1 clean + 1 tall clean +2 Fsq + 2 jerks
2x1 45 kg
2x1 50 kg
Box jumps from bottom of squat
5x3
Worked on my third pull and actually getting better at it.
I have discovered a slight arm bend in my snatch pull. More so from hang on lighter weights than from the floor, but i had it on my competition lifts as well. .... pisses me off!
Well back to work...
-
Yesterdays WO:
Snatch pull superset with Parallel scarecrow snatch
3x3 30 kg, 3x3 40 kg
3x3 10 kg, 3x3 15 kg
Snatch high pull + snatch + Hang snatch
2x1 40 kg, 50 kg, 55 kg
7x1 60 kg
1 Clean + 3 jerks
40 kg, 50 kg, 60 kg
1 Clean + 2 jerks
4x1 70 kg
Squat
1x3 50 kg 80 kg, 100 kg, 110 kg
I was really tired today for two reasons:
1: my boss called me in from my vacation to carry 3 pianos... carrying pianos in the morning without a warm up is really stupid idea. My upper back cramped like hell on my first lift.
2: i still feel worn from the competition.
An older lifter asked me to widen my grip in the snatch with 4 cm (2 cm on each side) it helped a lot. I also have to have wider stance when I catch the bar.
Apparently it's one of the reasons for my slow decent. Narrow stance = balance issues = the body slowing down to keep balance. Another thing is that I will be able to catch the bar lower.
This will take longer time to fix than the grip. Back to (more) stretching....
-
Fridays WO:
Snatch pull superset with Parallel scarecrow snatch
3x3 30 kg, 2x3 40 kg
3x3 15 kg, 2x3 15 kg
Hip snatch + hang snatch + snatch for technique and "stretch"
6x1 40 kg
Clean and 3 jerks
5x1 40 kg
Back ext
3x10 20 kg
Fsq wider stance
6x3 40 kg
Box jump
2x3
BB row
3x5 60 kg
Todays WO:
Snatch pull superset with Parallel scarecrow snatch
2x3 30 kg, 1x3 40 kg
2x3 10 kg, 1x3 15 kg
Muscle snatch
2x3 30 kg
2x3 40 kg
1x3 50 kg
1x2 55 kg (lost form here)
1x3 50 kg, 40 kg
Power snatch
1x3 40 kg, 50 kg, 55 kg
3x2 60 kg
Snatch pull
4x3 70 kg
Clean (this time with lifting feet)
1x6 40 kg
1x3 60 kg, 80 kg
3x1 90 kg
Squat
1x3 40 kg, 60 kg, 80 kg, 100 kg
1x2 110 kg
Box jumps landing with wider stance
5x3
Push press (tech)
3x3 40 kg
Russian twist
3x20 20 kg
-
Snatch pull superset with Parallel scarecrow snatch
2x3 30 kg, 1x3 40 kg
2x3 10 kg, 1x3 15 kg
Snatch grip push press + Snatch balance + Snatch
2x3+3+3 42,5 kg
2x2+2+2 50 kg, 55 kg
2x2+2+1 60 kg
Power snatch
2x3 40 kg
2x2 50 kg
1x2 55 kg
2x2 60 kg
Snatch pulls
2x3 45 kg
1x3 55 kg
2x3 62 kg
1x3 70 kg
3x2 80 kg
2 Jerks 2 Fsq
2x1 48 kg, 57 kg, 67 kg
GM
1x10 50 kg
2x10 60 kg
Straight arms sit up
3x10 10 kg
Box jumps landing with wider stance
5x3
-
Yesterdays WO
Cleans
2x3 55, 66, 77 kg
2x3 85 kg
High hang snatch (for technique)
3x5 30 kg
2x4 35 kg
3x2 40 kg
Clean pull
2x3 55, 66,
1x3 77, 88
3x3 95 kg
Squat
2x3 65, 77 kg
1x3 88, 91 kg
2x2 105 kg
1x1 122,5 kg
Russian twist
3x20 15 kg
GM
3x10 60 kg
-
Snatch pull superset with tall snatch + scare crow snatch
1x3 30 kg, 2x3 40 kg
1x3 10 kg, 15 kg. 20 kg
Snatch
2x3 40 kg
2x2 47,5 kg
2x2 55 kg
2x2 60 kg
2x2 65 kg
3x1 70 kg (one fail)
C N J
2x2+2 47,5 kg, 57,5 kg, 62,5 kg, 66 kg
2x2+1 72 kg
2x1+1 76 kg
Squat
2x3 65 kg
1x3 77,5 kg, 91 kg
2x2 105 kg
1x2 117,5 kg
1x1 130 kg
Straight arm sit up
3x10 10 kg
Box jumps
4x3
-
Saturdays WO:
Snatch pull superset with tall snatch + scare crow snatch
1x3 30 kg, 2x3 40 kg
1x3 10 kg, 15 kg. 20 kg
2 Snatch balance + 2 snatches
2x1 40 kg, 47 kg, 50 kg
Snatch
3x3 55 kg
Snatch pulls
4x3 90 kg
Rack jerks for technique
4x3 40 kg
Box jumps with 4 kg weight west
4x3
-
Muscle snatch
2x5 35 kg
4x5 40 kg
Snatch high pull from blocks
2x4 45 kg
2x3 53 kg
3x3 62,5 kg
Power snatch
2x3 40 kg
2x2 50 kg,
1x2 56 kg, 58,5 kg, 60 kg, 62,5 kg, 62,5 kg
2 Fsq + 2 jerks
2x1 47,5 kg, 57,5 kg
1 Fsq + 2 Jerks
5x1 67,5 kg
Box jumps with 4 kg weight west
4x3
Russian twist
2x20 20 kg
Back ext
3x10 30 kg
Rope FP
1x1 60 kg sloow eccentric
1x5 50 kg
1x8 35 kg
-
Wednesdays WO:
Back ext
1x8 20 kg
2x8 30 kg
Snatch pull superset with tall snatch + scare crow snatch
1x3 30 kg, 2x3 40 kg
1x3 10 kg, 15 kg. 30 kg
1 snatch + 2 hang snatches
2x1 40 kg, 47,5 kg
1x1 56 kg, 58,5 kg, 60 kg
2x1 62,5 kg
Snatch high pull from blocks
6x4 45 kg
Clean
2x3 52,5 kg, 62,5 kg, 72,5 kg
3x2 82,5 kg
2x2 93 kg
1x1 98 kg
Back squat
2x3 65 kg
1x3 77,5 kg
2x3 91 kg
3x2 105 kg
2x2 117,5 kg
1x1 125 kg
Box jumps with 4 kg weight west
4x3
Straight arm sit up
3x10 5 kg
I did plan to do push presses but this workout was though.
-
Technique WO:
Snatch pull superset with tall snatch + scare crow snatch
1x3 30 kg, 2x3 40 kg
1x3 10 kg, 15 kg. 30 kg
1 Snatch balance + 1 hip snatch + 1 snatch
8x1 40 kg
1 clean + 2 jerks
6x1 40 kg
Back ext
3x8 20 kg
Felt Wednesdays WO in my legs and I slept poorly last night so it wasn't a great WO.
I hope I feel better tomorrow... I'm supposed to snatch 70 kg for 2 reps (90% of my 1 RM).
-
Tech primer: 2 snatch high pull + 2 Tall snatch + 2 Snatch balance
2x1 20 kg
1x1 30 kg, 40 kg
Snatch
2x3 40 kg, 47,5 kg,
1x3 55 kg
4x3 62,5 kg
1x2 70 kg
2 cleans + 2 Fsq + 2 jerks
2x1 48 kg, 57,5 kg
2 cleans + 1 Fsq + 2 jerks
4x1 67,5 kg
Clean pulls
2x3 55 kg, 66 kg, 77 kg
4x3 88 kg
1x2 100 kg
Fsq
2x4 55 kg
2x3 66 kg, 77 kg, 88 kg
1x2 95 kg
-
Tech primer: 2 snatch high pull + 2 Tall snatch + 2 Snatch balance
2x1 20 kg
1x1 30 kg, 40 kg
3 snatch balance + 2 OHSQ
2x1 42,5 kg,
2 snatch balance + 2 OHSQ
2x1 50 kg
2 snatch balance + 1 OHSQ
3x1 60 kg
Hang snatch
2x3 42,5 kg, 50 kg
3x3 60 kg
Muscle snatch
3x5 35 kg
3x4 42,5 kg
Deificit clean(5 cm)
2x3 55 kg, 66 kg,
4x3 72,5 kg
Fsq
2x3 55 kg, 66 kg, 77 kg,
2x2 88 kg
Box jumps
4x3 5 kg weight west
Back ext
3x10 20 kg
-
Snatch pull superset with tall snatch + scare crow snatch
1x3 30 kg, 2x3 40 kg
1x3 10 kg, 15 kg. 30 kg
High hang snatch
2x3 42,5 kg, 50 kg
1x2 55 kg
4x2 57,5 kg
Snatch pull
2x3 45 kg
1x3 53 kg
2x3 62,5 kg, 70 kg
2x2 80 kg
2 Fsq + 2 Jerks
2x1 48 kg, 57,5 kg, 67,5 kg
1 Fsq + 2 Jerks
2x1 76 kg
Squat
2x3 65 kg
1x3 77,5 kg
3x3 91 kg
2x3 105 kg
Box jumps
4x3
Russian twist
3x20 20 kg
GM
1x6 50 kg, 70 kg
2x6 80 kg
-
Technique WO:
Snatch pull superset with tall snatch + scare crow snatch
1x3 30 kg, 2x3 40 kg
1x3 10 kg, 15 kg. 30 kg
Muscle snatch
6x5 30 kg
Hang snatch
2x3 30 kg, 40 kg
3x3 47,5 kg
Power jerks
4x3 40 kg
Rack jerks
6x3 40 kg
Back ext
3x8 20 kg
Straight arms sit ups
3x10 10 kg
-
Snatch pull superset with tall snatch + scare crow snatch
1x3 30 kg, 2x3 40 kg
1x3 10 kg, 15 kg. 30 kg
Snatch
2x3 40 kg, 47,5 kg
3x3 55 kg
1x2 60 kg
2x2 62,5 kg
2 cleans + 2 Fsq + 2 Jerks
2x1 48 kg, 57,5 kg,
2 cleans + 1 Fsq + 2 Jerks
2x1 67,5 kg
Clean pull
2x3 55 kg, 66 kg
1x3 77 kg,
2x3 88 kg
2x3 100 kg
During the Wednesday WO someone told me that they had examined the best jerkers in the world and they had one thing in common. They put down the back foot first in the split jerk even if it was ever so sightly. I tried it and it payed off instantly at lower and medium weights... at heavier weights it has to be on reflex, no time to think.
-
Muscle snatch
2x4 35 kg
3x4 42,5 kg
Power snatch
2x3 42,5 kg, 50 kg
1x2 55 kg, 60 kg
Snatch pull + Hang snatch pull
1x3 42,5 kg
2x3 50 kg
2x3 60 kg
2x2 67,5 kg
1x2 70 kg, 80 kg
Rack jerks
2x3 48 kg, 57,5 kg,
2x2 67,5 kg
2x1 76 kg (My best jerks on training on this weight so far)
GM
3x10 50 kg
Box jumps
4x3
-
Been fighting with some pain in my right wrist for 1,5 weeks now so I had to take a break from the program and do things differently.
Snatch high pull
1x3 40, 50, 60 kg
1x2 70, 80
2x1 90 kg
1x2 90 kg
1x3 85 kg
1x3 80 kg
Clean high pull
1x3 70, 80, 90 kg
1x2 100 kg
1x1 110 kg, 120 kg
Back squat
10x3 100 kg
BB row
1x8 40 kg
1x5 70 kg
1x8 60 kg
1x10 50 kg
2 way lateral
3x10/10 6 kg DB:s
Box jumps
4x3
Occlusion leg extensions drop set
1x12 40 kg - 1x4 35-30-25-20 kg + 4 squat jumps @BW
-
A really light WO:
Giantset:
Snatch high pull from blocks: 3x4 40 kg, 3x4 45 kg
Box jumps: 6x3 BW
BB Row: 6x3 60 kg
Seated GM: 6x3 20 kg
Squat: 6x3 40 kg
Seated GM
2x10 40 kg
BB row
1x10 60 kg, 40 kg
No overhead work due to my wrist.
-
Snatch high pulls
2x3 40 kg
1x3 50 kg
2x3 60 kg
2x2 70 kg
4x2 80 kg
Clean high pulls
1x3 70 kg, 80 kg, 90 kg
1x2 100 kg
1x1 110 kg, 120 kg
Squat
2x3 65 kg
1x3 77 kg
1x3 91 kg
2x2 105 kg
2x2 117,5 kg
Squat jumps
6x3 20 kg
Seated GM
3x8 60 kg
Rope French Press
5x5 40 kg
3x3 50 kg
1x13 30 kg
BB row
4x5 70 kg
Bent over laterals super set with Laterals
3x10 8 kg DB:s
-
2 Snatch high pulls from block + 2 hang high pull from power position
2x2 40 kg, 50 kg, 60 kg, 65 kg
1 Snatch high pulls from block + 1 hang high pull from power position
2x1 70 kg, 75 kg
2x2 80 kg
1x1 90 kg, 100 kg
Snatch high pulls from blocks
1x3 80 kg
Hang Snatch high pulls from power position
1x3 60
Clean high pulls
1x3 60 kg, 80 kg
1x2 90 kg
1x1 100 kg, 115 kg, 130 kg
1x3 110 kg
Squat
2x3 65 kg, 77,5 kg
1x3 91 kg
1x5 105 kg
2x2 117,5 kg
1x1 125 kg
Squat jumps
3x5 25 kg
3x3 40 kg
Rope french press
3x5 50 kg
Back ext
3x10 20 kg
Occlusion Leg ext drop set
1x16 40 kg - 1x4 35 kg - 1x3 30 kg - 1x2 25 kg, 20 kg, 15 kg + 1x3 squat jumps @ BW
-
Went to a naprapath Tuesday... got my wrist and shoulder adjusted. Then I got radial chock wave therapy and acupuncture.
Yesterdays WO:
Squats
2x3 65 kg
1x3 77,5 kg, 90 kg, 100 kg
10x3 110 kg
Seated GM
3x10
Stair jumps 4 steps
3x12 BW
BB jump
1x3 40 kg
-
Snatch high pull superset with Tall snatch
3x3 40 kg, 3x3 47,5 kg
3x3 10 kg, 3x3 20 kg
Clean high pull super set with Tall clean
3x3 65 kg
3x3 30 kg
Fsq
6x3 40 kg
OHP
4x3 40 kg
BB row
3x8 65 kg
Something isn't right in my shoulder it feels a bit odd.