O-Lift CJ tech + Snatch tech + CF style grinder/Aer tempo/CP aspects
A.Split Jerk - build to a single @ 90-95% effort, leave some in the tank
B.Overhead Squat, heavy single
C.AMRAP in 10mins @ 70% of OHS single:
1 Power snatch
1 Snatch Balance
1 OHS
+
7 x leaving every 2min:
Run 90sec
5 Ring dips
Notes: feeling quite flat today, not sure what was wrong with me, nutrition based i believe too small of a breakfast and late sleep didnt help.
A.90kgs
B.75kg x 2, couldn't land 80, hips were extremely tight
C.13/14 rounds
+
the aerobic felt fine, no problems
Friday 31 August 2012
Friday 31st August - 2012
Squat/UBV pull extensive + squat volume + LB bending volume + UBH pull volume
A1.1+1/4 back squat, 30x1, 3-4 reps: rest 10sec x 5 - add per set
A2.AMRAP Pull ups with 30% BWT; rest 4min x 5
B.Hang squat clean, 3x3 @ 80% effort; rest 2min
C.80 Pull ups @ 90% effort
D1.Back ext drop set, 6.6.6; rest 1min x 3
D2.WTD GHD sit ups holding med ball, 8-10controlled reps; rest 1min x 3
Notes:
A1.90kg, 90kg, 92.5kg, 95kg, 95kg
A2.10, 8, 7, 7, 7 @ 20kg
B.Completed @ 80kg
C.3:43mins (forearms started burning out bigtime!)
D1.20kg, 15kg, 10kg
D2.Completed 8 reps for all with 6kg med ball
Back still not @ 100% but prob 95% felt better though after massage.
A1.1+1/4 back squat, 30x1, 3-4 reps: rest 10sec x 5 - add per set
A2.AMRAP Pull ups with 30% BWT; rest 4min x 5
B.Hang squat clean, 3x3 @ 80% effort; rest 2min
C.80 Pull ups @ 90% effort
D1.Back ext drop set, 6.6.6; rest 1min x 3
D2.WTD GHD sit ups holding med ball, 8-10controlled reps; rest 1min x 3
Notes:
A1.90kg, 90kg, 92.5kg, 95kg, 95kg
A2.10, 8, 7, 7, 7 @ 20kg
B.Completed @ 80kg
C.3:43mins (forearms started burning out bigtime!)
D1.20kg, 15kg, 10kg
D2.Completed 8 reps for all with 6kg med ball
Back still not @ 100% but prob 95% felt better though after massage.
Tuesday 28th July - 2012
ALP2 x 3 (mixed) + ALE x 5 (single)
3 Sets @ 95-97%
10 Thrusters @ 47.5-52.5kg - choose weight that allows for power over grider strength
15 Burpees
Rest 4min
+
Row 300 @ near all out effort
Rest 3min
Row 300 @ near all out effort
Rest 3min
Row 300 @ near all out effort
Rest 3min
Row 300 @ near all out effort
Notes:
Did not complete part A as back was quite sore from dead lifts, over did the dead lift weight i think, lessons learned.
Completed Rows with discomfort
Set 1: 1:29/500m
Set 2: 1:37/500m
Set 3: 1:39/500m
Set 4: 1:37/500m
This hurt couldn't go to hard although still felt quite tough, back wasn't healed
3 Sets @ 95-97%
10 Thrusters @ 47.5-52.5kg - choose weight that allows for power over grider strength
15 Burpees
Rest 4min
+
Row 300 @ near all out effort
Rest 3min
Row 300 @ near all out effort
Rest 3min
Row 300 @ near all out effort
Rest 3min
Row 300 @ near all out effort
Notes:
Did not complete part A as back was quite sore from dead lifts, over did the dead lift weight i think, lessons learned.
Completed Rows with discomfort
Set 1: 1:29/500m
Set 2: 1:37/500m
Set 3: 1:39/500m
Set 4: 1:37/500m
This hurt couldn't go to hard although still felt quite tough, back wasn't healed
Monday 27 August 2012
Monday 27th August - 2012
CP Based LB bend intensive + UB press extensive + LB bend/UB press volume
A.Deadlift Cluster dump each rep, 1.1.1 reps: rest 10sec b/t each rep; ret 4-5min b/t sets x 4 - each set tough, add per set, heavier than last week
B.Normal grip bench press @ 30x1, 5,5,3,3; rest 4-5min
C.Standing bicep curl and press AMRAP @ 20kg DB; rest 2min x 3
D.4 Rounds for time
2 muscle ups
3 HSPU
4 Unbroken hang power cleans @ 80kg
A.135kg, 140kg, 142.5kg, 145kg, little bit sore in lower back after this one tight in glutes i think hopefully it passes by the morning, anything above 140kg i tend to get nervous with back issues.
B.85kg, 85kg (4 reps), 90kg (2), 90kg (2) bench press was heavy loads
C.6 x 3, these were tough
D.8 min flat, 2min per round, hadnt done MU for a while, was a tough one HSPU got broken up only, although i think those Bicep curl/Press took it a little bit out of shoulders.
All in all, back is a little bit sore seems something of an occurrence when dead lifting heavy, not sure if mental or form gets a little bent out of shape.
A.Deadlift Cluster dump each rep, 1.1.1 reps: rest 10sec b/t each rep; ret 4-5min b/t sets x 4 - each set tough, add per set, heavier than last week
B.Normal grip bench press @ 30x1, 5,5,3,3; rest 4-5min
C.Standing bicep curl and press AMRAP @ 20kg DB; rest 2min x 3
D.4 Rounds for time
2 muscle ups
3 HSPU
4 Unbroken hang power cleans @ 80kg
A.135kg, 140kg, 142.5kg, 145kg, little bit sore in lower back after this one tight in glutes i think hopefully it passes by the morning, anything above 140kg i tend to get nervous with back issues.
B.85kg, 85kg (4 reps), 90kg (2), 90kg (2) bench press was heavy loads
C.6 x 3, these were tough
D.8 min flat, 2min per round, hadnt done MU for a while, was a tough one HSPU got broken up only, although i think those Bicep curl/Press took it a little bit out of shoulders.
All in all, back is a little bit sore seems something of an occurrence when dead lifting heavy, not sure if mental or form gets a little bent out of shape.
Friday 24 August 2012
Saturday 25th August - 2012
O-Lift CJ tech + Snatch tech + CF style grinder/Aer tempo/CP aspects
A.Behind neck split jerk - build to confident single, then do 1,1,1; rest as needed
B.OHS squat, heavy single
C.AMRAP 10min @ 70% of OHS single;
1 power snatch
1 snatch balance
1 ohs squat
+
7 x leaving every 2min;
Run 90sec
5 Ring dips
Notes:
Really sore in abductors once more and tight all over legs was hard to get more 'loose' needed a long stretch and still feeling really tight.
A.This was on much more confident than ever before, weightlifiting cert worked in my favour! built to 90kgs, did a double then felt as if i could do more landed 95kg than 100kg! not part of program but felt on!
B.80kg, this felt good also, although abductors again giving me grief.
C.this was more tough 9 rounds @ 55kgs, couldnt touch and go, dumped weights after OHS.
Did not complete run, abductors were giving me hell, legs weren't feeling well and by end of the top was very flat and couldn't get legs to move.
A.Behind neck split jerk - build to confident single, then do 1,1,1; rest as needed
B.OHS squat, heavy single
C.AMRAP 10min @ 70% of OHS single;
1 power snatch
1 snatch balance
1 ohs squat
+
7 x leaving every 2min;
Run 90sec
5 Ring dips
Notes:
Really sore in abductors once more and tight all over legs was hard to get more 'loose' needed a long stretch and still feeling really tight.
A.This was on much more confident than ever before, weightlifiting cert worked in my favour! built to 90kgs, did a double then felt as if i could do more landed 95kg than 100kg! not part of program but felt on!
B.80kg, this felt good also, although abductors again giving me grief.
C.this was more tough 9 rounds @ 55kgs, couldnt touch and go, dumped weights after OHS.
Did not complete run, abductors were giving me hell, legs weren't feeling well and by end of the top was very flat and couldn't get legs to move.
Friday 24th August - 2012
Squat/UBV pull extensive + squat volume + LB Bending volume + UBH pull volume
A1.1+ 1/4 back squat, 30x1, 5-7 reps; rest 10sec x 5 - add per set
A2.AMRAP pull ups with 20% BWT attached; rest 4min x 5
B.5 Unbroken hang squat cleans; rest 3min x 3 - set 1 easy. set 2 moderate, set 3 tough
C.AMRAP ring rows in 4min, chest under rings, rings set @ 90cm off ground
D.Back ext drop set, 6.6.6; rest 2min x 3
Notes:
A1.80kg, 85kg, 90kg, 92.5kg, 92.5kg (tough but got through them)
A2.10, 11, 11, 9, 10, 11
B.60kg, 80kg, 90kg (4reps) almost had it although from dropped out thoracic bend over, dumped weight)
C.lost count after 37 :s, but was close to 45 i think by end of it
D.Completed
All in all a little sore in the abductors, needed a thorough stretch
A1.1+ 1/4 back squat, 30x1, 5-7 reps; rest 10sec x 5 - add per set
A2.AMRAP pull ups with 20% BWT attached; rest 4min x 5
B.5 Unbroken hang squat cleans; rest 3min x 3 - set 1 easy. set 2 moderate, set 3 tough
C.AMRAP ring rows in 4min, chest under rings, rings set @ 90cm off ground
D.Back ext drop set, 6.6.6; rest 2min x 3
Notes:
A1.80kg, 85kg, 90kg, 92.5kg, 92.5kg (tough but got through them)
A2.10, 11, 11, 9, 10, 11
B.60kg, 80kg, 90kg (4reps) almost had it although from dropped out thoracic bend over, dumped weight)
C.lost count after 37 :s, but was close to 45 i think by end of it
D.Completed
All in all a little sore in the abductors, needed a thorough stretch
Wednesday 22 August 2012
Wednesday 22nd August - 2012
Mobility + O-Lift tech + Moderate aerobic scenario\\
dynamic mobility, 10min
+
Squat snatch cluster, 1.1.1; rest 2min x 5 (moderate load)
+
Clean and jerk @ 70% RM, 1 rep every min for 10min
+
DB OH walking lunges, 20 steps; rest 2min x 3
+
Static mobility, 10min
+
5min Double unders, 1 wall walk every min
Mobility was mainly dynamic as was very short on time feeling sore too
Squat snatch; 50kg, 60kg, 65kg, 65, 70 (2), 65kg (extra one as i failed the third 70kg
Clean and jerk @ 62.5kg felt good this, weightlifting cert has helped
5min Double unders were sloppy, shoulders and traps were quite sore, wall walks felt fine, mainly double under control and aerobic capacity
OH DB lunges felt cooked managed 10kg and had to break!!
dynamic mobility, 10min
+
Squat snatch cluster, 1.1.1; rest 2min x 5 (moderate load)
+
Clean and jerk @ 70% RM, 1 rep every min for 10min
+
DB OH walking lunges, 20 steps; rest 2min x 3
+
Static mobility, 10min
+
5min Double unders, 1 wall walk every min
Mobility was mainly dynamic as was very short on time feeling sore too
Squat snatch; 50kg, 60kg, 65kg, 65, 70 (2), 65kg (extra one as i failed the third 70kg
Clean and jerk @ 62.5kg felt good this, weightlifting cert has helped
5min Double unders were sloppy, shoulders and traps were quite sore, wall walks felt fine, mainly double under control and aerobic capacity
OH DB lunges felt cooked managed 10kg and had to break!!
Tuesday 21 August 2012
Tuesday 21st August - 2012
ALP2 x 3 (mixed) + ALE x 5 (single)
3x45sec sets @ 95-97%
5 Tough TNG power cleans @ 70-80kg
AMRAP burpees in time remaining
Rest 4min
+
3 x 1min Row @ 93%; rest 3:45min
+
Rest 2min
+
3 x 1min Row @ 93%: rest 3:45min
Notes:
Sets for power cleans @ 80kg
Burpees: 20, 18,16/17?
First set of rows done below 1:36 (that being highest)
Second set of Rows done below 1:41 that being the highest
A little bit tough that one!!
3x45sec sets @ 95-97%
5 Tough TNG power cleans @ 70-80kg
AMRAP burpees in time remaining
Rest 4min
+
3 x 1min Row @ 93%; rest 3:45min
+
Rest 2min
+
3 x 1min Row @ 93%: rest 3:45min
Notes:
Sets for power cleans @ 80kg
Burpees: 20, 18,16/17?
First set of rows done below 1:36 (that being highest)
Second set of Rows done below 1:41 that being the highest
A little bit tough that one!!
Monday 20th August - 2012
CP Based LB bend intensive + UB press extensive + LB bend/UB press volume
A1.Deadlift @ 30x0, 2-3 reps; 10sec x 5 - each set tough, add per set
A2.AMRAP 107% BWT Close grip bench press; rest 4min x 5
B.Standig bicep curl and press drop set, 4.4.4; rest 2min x 3 - heavier than last time
C1.8-10 Deadlifts @ 1010; rest 120sec x 3
C2.8-10 Close Grip bench press @ 1010; rest 120sec x 3
Notes:
Good to be back to training fresh off AWF level 1 cert, form felt actually quite better
A1.115kg, 120kg, 125kg, 130kg, 135kg
A2.10, 8, 7, 5, 4 @ 77.5kg
B.16kg (felt heavy, i think i mistakenly on previous weeks did 4 rested 4 rested 4 again, this time around was 4 rest 10sec, 4 rest 10 sec, 4 x 3), 14kg, 14kg
C1.@80kg
C2.65kg x 3
All in all dead lifts felt much stronger was happy could've went higher i think.
A1.Deadlift @ 30x0, 2-3 reps; 10sec x 5 - each set tough, add per set
A2.AMRAP 107% BWT Close grip bench press; rest 4min x 5
B.Standig bicep curl and press drop set, 4.4.4; rest 2min x 3 - heavier than last time
C1.8-10 Deadlifts @ 1010; rest 120sec x 3
C2.8-10 Close Grip bench press @ 1010; rest 120sec x 3
Notes:
Good to be back to training fresh off AWF level 1 cert, form felt actually quite better
A1.115kg, 120kg, 125kg, 130kg, 135kg
A2.10, 8, 7, 5, 4 @ 77.5kg
B.16kg (felt heavy, i think i mistakenly on previous weeks did 4 rested 4 rested 4 again, this time around was 4 rest 10sec, 4 rest 10 sec, 4 x 3), 14kg, 14kg
C1.@80kg
C2.65kg x 3
All in all dead lifts felt much stronger was happy could've went higher i think.
Friday 10 August 2012
Saturday 11th August - 2012
O-Lift CJ tech + Snatch tech + CF style grinder/Aer tempo/CP aspects
A.1 Split jerk + 3 OH lunges in jerk posture 50% effort; rest 90sec x 5
B.Snatch balance, heavy single
C.1 squat snatch + 1 HSPU every 90sec x 7
+
5 sets @ 80%;
Row 150m
Run 100m
10 OH walking lunges, 10kg
10 Toes to bar
rest 1:1
Notes:
A.@ 50kg, this felt good today the landing position felt good
B.Built to 75kgs
C.65kgx 1 then 70kg x 6; felt good and HSPU were strong
Sets;
1: 1:55min
2: 2.00min
3: 1:57min
4: 1:50min
Session was very good today felt strong and controlled! i think it was the PB's that were flying around by Steve pumping us all up!!
A.1 Split jerk + 3 OH lunges in jerk posture 50% effort; rest 90sec x 5
B.Snatch balance, heavy single
C.1 squat snatch + 1 HSPU every 90sec x 7
+
5 sets @ 80%;
Row 150m
Run 100m
10 OH walking lunges, 10kg
10 Toes to bar
rest 1:1
Notes:
A.@ 50kg, this felt good today the landing position felt good
B.Built to 75kgs
C.65kgx 1 then 70kg x 6; felt good and HSPU were strong
Sets;
1: 1:55min
2: 2.00min
3: 1:57min
4: 1:50min
Session was very good today felt strong and controlled! i think it was the PB's that were flying around by Steve pumping us all up!!
Friday 10th August - 2012
Squat/UBV pull extensive + squat volume + LB bending volume + UBH pull volume
A1.Back squat, 30x 1, 8,8,6,8; rest 10sec - each set tough
A2.AMRAP pull ups with 15% BWT attached; rest 4min x 4
B1.8-10 barbell good mornings @ 1010; rest 1min x 3
B2.8-10 Front squats @ 20x0; rest 2min x 3
B3.SA bent over rows @ 20x0, 4.4.4 dropset by 10-15% per set; rest 1min b/t arms x 3
Notes:
A1.95kg, 95kg, 95kg, 95kg
A2.13, 10, 12, 11 @ 11.25kgs
B1.@ 40kg completed 10 set per round
B2.75kg, 75kg, 80kg (could've went slightly higher)
B3.24kg, 22kg, 20kg (felt a little light)
Session felt good felt solid!
A1.Back squat, 30x 1, 8,8,6,8; rest 10sec - each set tough
A2.AMRAP pull ups with 15% BWT attached; rest 4min x 4
B1.8-10 barbell good mornings @ 1010; rest 1min x 3
B2.8-10 Front squats @ 20x0; rest 2min x 3
B3.SA bent over rows @ 20x0, 4.4.4 dropset by 10-15% per set; rest 1min b/t arms x 3
Notes:
A1.95kg, 95kg, 95kg, 95kg
A2.13, 10, 12, 11 @ 11.25kgs
B1.@ 40kg completed 10 set per round
B2.75kg, 75kg, 80kg (could've went slightly higher)
B3.24kg, 22kg, 20kg (felt a little light)
Session felt good felt solid!
Wednesday 8 August 2012
Wednesday 8th August - 2012
Mobility + O-Lift tech + Moderate aerobic scenario
Dynamic mobility, 10min
+
Squat snatch.Snatch Balance, 1.1; rest 1.30 x 7 - build so that last few sets are tough
+
Clean.split jerk. 1.2; rest 1.30 x 7 - build so that last few sets require a deep /low split
+
20 TGU (10/side) @ 16kg; controlled, not for time
+
Static mobility, 10min
+
30 Double unders + 1 cartwheel/side x 5
Notes:
snatch @ 55kg, 60kg, 62.5kg, 65kg, 70kg (landed snatch, missed snatch balance), 70kg, 72.5kg (missed snatch balance)
Clean/Split Jerk; 55kg, 60kg x1, 60kg, 62.5kg, 65kg x 1, 70(failed), 70kg (ugly)
Clean and split was absolutely not on, was horrific arms and shoulders sore from snatch and mind wasn't on hate these days but must persevere, just didn't feel strong.
TGU @ 15kg Dumbell
Double unders and cartwheel completed, although one side my cartwheels were ugly as lol
Landed snatch, failed snatch balance
Dynamic mobility, 10min
+
Squat snatch.Snatch Balance, 1.1; rest 1.30 x 7 - build so that last few sets are tough
+
Clean.split jerk. 1.2; rest 1.30 x 7 - build so that last few sets require a deep /low split
+
20 TGU (10/side) @ 16kg; controlled, not for time
+
Static mobility, 10min
+
30 Double unders + 1 cartwheel/side x 5
Notes:
snatch @ 55kg, 60kg, 62.5kg, 65kg, 70kg (landed snatch, missed snatch balance), 70kg, 72.5kg (missed snatch balance)
Clean/Split Jerk; 55kg, 60kg x1, 60kg, 62.5kg, 65kg x 1, 70(failed), 70kg (ugly)
Clean and split was absolutely not on, was horrific arms and shoulders sore from snatch and mind wasn't on hate these days but must persevere, just didn't feel strong.
TGU @ 15kg Dumbell
Double unders and cartwheel completed, although one side my cartwheels were ugly as lol
Tuesday 7 August 2012
Tuesday 7th August - 2012
ALP x 3 (mixed) + ALE x 5 (single)
3 x 45sec sets @ 95-97%
5 Tough Thrusters
12 Burpees, afap
AMRAP 60cm box jumps in time remaininbg
Rest 4min
+
5 x 1min row @ 93%; rest 4min
Notes:
Tough= 52.5kg, 55kg, 60kg this was tough
extra box jumps; Set 1: 6, Set 2: 7, Set 3: 4
Rows: @ 135/500m =327m
@ 140/500m =313m
@ 140/500m =314m
@ 133/500m =344m
@ 139/500m =324m
Second last set rest was longer, this again due to class duties, making it a little hard, nothing beats home training missing it and my tunes!!
3 x 45sec sets @ 95-97%
5 Tough Thrusters
12 Burpees, afap
AMRAP 60cm box jumps in time remaininbg
Rest 4min
+
5 x 1min row @ 93%; rest 4min
Notes:
Tough= 52.5kg, 55kg, 60kg this was tough
extra box jumps; Set 1: 6, Set 2: 7, Set 3: 4
Rows: @ 135/500m =327m
@ 140/500m =313m
@ 140/500m =314m
@ 133/500m =344m
@ 139/500m =324m
Second last set rest was longer, this again due to class duties, making it a little hard, nothing beats home training missing it and my tunes!!
Monday 6 August 2012
Monday 6th August - 2012
CP based LB bend intensive + UB press extensive + LB bend/UB press volume
A1.Deadlift @ 30x0, 3-4 reps; rest 10sec x 4 - each set tough, add per set
A2.AMRAP BWT Close grip bench press; rest 4min x 4
B.Standing cuban press - drop load 10-15% each set of 4; rest 2min x 3
C1.12 Deadlifts @ 1010; rest 90sec x 3
C2.12 Close gripp bench press @ 1010; rest 90sec x 3
Notes:
A1. Deadlift felt sloppy done on a bar with smaller olympic playes, found it hard to keep thoracic tight, not sure if posture is limiting me it no pain just can feel it bend
120kg, 125kg, 127.5kg, 127.5kg
A2. @ 72.5kg, 14reps, 9reps, 7reps, 7reps
B. 30kg, 40kg, 40kg = tough, did 3 reps on last set
C1.Completed at 70kgs
C2. Completed at 65kgs, 62.5kgs, 60kgs = tough
In all been tricky training out of rush, as im helping and learning to coach, hate rushing my training but for the time being will have to keep at it for at least 4 weeks as will be leaving current job, heading into training field!
A1.Deadlift @ 30x0, 3-4 reps; rest 10sec x 4 - each set tough, add per set
A2.AMRAP BWT Close grip bench press; rest 4min x 4
B.Standing cuban press - drop load 10-15% each set of 4; rest 2min x 3
C1.12 Deadlifts @ 1010; rest 90sec x 3
C2.12 Close gripp bench press @ 1010; rest 90sec x 3
Notes:
A1. Deadlift felt sloppy done on a bar with smaller olympic playes, found it hard to keep thoracic tight, not sure if posture is limiting me it no pain just can feel it bend
120kg, 125kg, 127.5kg, 127.5kg
A2. @ 72.5kg, 14reps, 9reps, 7reps, 7reps
B. 30kg, 40kg, 40kg = tough, did 3 reps on last set
C1.Completed at 70kgs
C2. Completed at 65kgs, 62.5kgs, 60kgs = tough
In all been tricky training out of rush, as im helping and learning to coach, hate rushing my training but for the time being will have to keep at it for at least 4 weeks as will be leaving current job, heading into training field!
Friday 3 August 2012
Saturday 4th August - 2012
O-Lift CJ tech + Snatch tech + CF style grinder/Aer tempo/CP aspects
A.Push Jerk.Split Jerk, 1.1 @ 50% effort; rest 90sec x 5
B.Behind neck split jerk - confident single - build quick and dump heavier loads
C.Snatch Balance - Mid hang squat snatch. 1.1; rest 90sec x 5 - last 2 sets tough
D.Mid hang squat snatch, 1 tough rep every 30sec for 5min - add load as needed
+
5 sets @80%:
run 200m
12 Deadlifts @ 60kg
20 walking lunges
rest 1:1
A. @50kg
B. Built to 85kg
C.This was in all sorts today, didn't eat breakfast r proper, rushed all morning, was as follows: 40kg, 50kg, 55kg, 55kg, 60kg, super sloppy, like 10kgs down
D.55kg,55kg,60kg,60kg,65kg,65kg,70kg,70kg,70kg,70kgs, only issue was the fact of putting plates on the bar, this felt stronger, could've went higher but decided to stay at the 70kgs
+
Set 1: 2:30mins
Set 2: 2:30mins
Set 3: 2:26mins
Set 4: 2:20mins
Set 5: 2.15mins
This felt good, got better as session progressed was feeling very flat and not energized, need to fix up eating patterns and amount of food i think. not my best session to date, but keeping focused!!
A.Push Jerk.Split Jerk, 1.1 @ 50% effort; rest 90sec x 5
B.Behind neck split jerk - confident single - build quick and dump heavier loads
C.Snatch Balance - Mid hang squat snatch. 1.1; rest 90sec x 5 - last 2 sets tough
D.Mid hang squat snatch, 1 tough rep every 30sec for 5min - add load as needed
+
5 sets @80%:
run 200m
12 Deadlifts @ 60kg
20 walking lunges
rest 1:1
A. @50kg
B. Built to 85kg
C.This was in all sorts today, didn't eat breakfast r proper, rushed all morning, was as follows: 40kg, 50kg, 55kg, 55kg, 60kg, super sloppy, like 10kgs down
D.55kg,55kg,60kg,60kg,65kg,65kg,70kg,70kg,70kg,70kgs, only issue was the fact of putting plates on the bar, this felt stronger, could've went higher but decided to stay at the 70kgs
+
Set 1: 2:30mins
Set 2: 2:30mins
Set 3: 2:26mins
Set 4: 2:20mins
Set 5: 2.15mins
This felt good, got better as session progressed was feeling very flat and not energized, need to fix up eating patterns and amount of food i think. not my best session to date, but keeping focused!!
Friday 3rd August - 2012
Squat/UBV pull extensive + squat volume + LB bending volume + UBH volume
A1.Back squat, 30x1, 10,10,8,8; rest 10sec - each set tough,
A2.AMRAP (-1) with 10% bwt attached; rest 4min x 4
B1.8-10 WTD Back ext + Sorenson hold 30sec with same wt; rest 1minx3
B2.20 Unbroken goblets @ 20kg; rest 1min x 3
B3.False grip ring rows, 15-20 reps; rest 1min x 3
Notes:
A1. 85kg, (thought was 90kg), 90kg, 90kg, 90kg
A2.14, 12, 10, 12 @ 10kgs
B1.10kg (too heavy), 5kg (10reps), 5kg (10reps)
B2.All unbroken
B3.15,15,15
A1.Back squat, 30x1, 10,10,8,8; rest 10sec - each set tough,
A2.AMRAP (-1) with 10% bwt attached; rest 4min x 4
B1.8-10 WTD Back ext + Sorenson hold 30sec with same wt; rest 1minx3
B2.20 Unbroken goblets @ 20kg; rest 1min x 3
B3.False grip ring rows, 15-20 reps; rest 1min x 3
Notes:
A1. 85kg, (thought was 90kg), 90kg, 90kg, 90kg
A2.14, 12, 10, 12 @ 10kgs
B1.10kg (too heavy), 5kg (10reps), 5kg (10reps)
B2.All unbroken
B3.15,15,15
Thursday 2 August 2012
Wednesday 1st August - 2012
Mobility + O-Lift tech + Moderate aerobic scenario
Dynamic mobility, 10min - focus on mobility pieces i prescribed last wkd
+
Low hang power snatch. Snatch balance, 1.1 every min for 10min - keep loading tech based but heavy enough to feel it
+
Behind neck split jerk. Split jerk, 1.1 every min for 10min - keep loading tech based but heavy enough to feel it
+
20 Single arm KB OH walking lunges - keep elbows locked, change arms after 10 steps: rest 90sec x 3
+
Static Mobility, 10min - focus on mobility pieces
+
20 Double Unders + walk 30 secondsx10
Notes:
Snatch and Snatch Balance completed @ 7 reps @ 52.5, 3 reps @ 55kgs, trying to perfect form, snatch balance was quick felt stable, low hang squat snatch, need to work on hip explosion.
Behind the neck split jerk and split jerk @ 55kg, weight was okay, although from still needs to get much better.
Single arm : 12kgs, 16kgs, 16kgs, this felt much better weight still quite troublesome but managable.
Double unders completed, double under form is better with a heavier rope now! lol
Dynamic mobility, 10min - focus on mobility pieces i prescribed last wkd
+
Low hang power snatch. Snatch balance, 1.1 every min for 10min - keep loading tech based but heavy enough to feel it
+
Behind neck split jerk. Split jerk, 1.1 every min for 10min - keep loading tech based but heavy enough to feel it
+
20 Single arm KB OH walking lunges - keep elbows locked, change arms after 10 steps: rest 90sec x 3
+
Static Mobility, 10min - focus on mobility pieces
+
20 Double Unders + walk 30 secondsx10
Notes:
Snatch and Snatch Balance completed @ 7 reps @ 52.5, 3 reps @ 55kgs, trying to perfect form, snatch balance was quick felt stable, low hang squat snatch, need to work on hip explosion.
Behind the neck split jerk and split jerk @ 55kg, weight was okay, although from still needs to get much better.
Single arm : 12kgs, 16kgs, 16kgs, this felt much better weight still quite troublesome but managable.
Double unders completed, double under form is better with a heavier rope now! lol
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