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!

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

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!!

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!

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!!

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

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