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
Thursday, 2 August 2012
Tuesday, 31 July 2012
Tuesday 31st July - 2012
ALP x 3 (Mixed) + ALE1 x 5 (single)
3 Sets @ 95-97%
7 Thrusters @ 40kg
15 Pull ups, AFAP
Rest 4min
+
5 x 1min Row @ 93%; rest 4:30-5min
Set 1: 0.41sec
Set 2: 0.41sec
Set 3: 0.39sec
1: @ 1:38/500m
2: @ 1:36/500m
3: @ 1:37/500m
4: @ 1:36/500m
5: @ 1:35/500m
Pull ups were shaky in terms of technique lol, went kipping, butterfly were horrible couldn't string them very well
3 Sets @ 95-97%
7 Thrusters @ 40kg
15 Pull ups, AFAP
Rest 4min
+
5 x 1min Row @ 93%; rest 4:30-5min
Set 1: 0.41sec
Set 2: 0.41sec
Set 3: 0.39sec
1: @ 1:38/500m
2: @ 1:36/500m
3: @ 1:37/500m
4: @ 1:36/500m
5: @ 1:35/500m
Pull ups were shaky in terms of technique lol, went kipping, butterfly were horrible couldn't string them very well
Monday, 30 July 2012
Monday 30th July - 2012
CP Based LB bend extensive + UB press extensive + LB bend/UB press volume
A1.Snatch grip DL @ 40x0, 8,8,6,6; rest 10sec x 4 each set tough, hold same load per set 8 and 6
A2.AMRAP (-1) strict ring dips with 10% bwt attached; rest 4min x 4
B.DB Standing bicep curl and press, 4.4.4 - drop load 10-15% each set of 4; rest 1min b/t arms x 3
C1.20 KB swings @ 24-32kg; rest 1min x 3
C2.20 Ring push ups; rest 1min x 3
Notes:
A1.@90kgs
A2.8,9,11,12
B.20kg, 18kg, 16kg
C1.completed @ 32kgs
C2. completed last two sets broke on 15!
A1.Snatch grip DL @ 40x0, 8,8,6,6; rest 10sec x 4 each set tough, hold same load per set 8 and 6
A2.AMRAP (-1) strict ring dips with 10% bwt attached; rest 4min x 4
B.DB Standing bicep curl and press, 4.4.4 - drop load 10-15% each set of 4; rest 1min b/t arms x 3
C1.20 KB swings @ 24-32kg; rest 1min x 3
C2.20 Ring push ups; rest 1min x 3
Notes:
A1.@90kgs
A2.8,9,11,12
B.20kg, 18kg, 16kg
C1.completed @ 32kgs
C2. completed last two sets broke on 15!
Friday, 27 July 2012
Saturday 28th July - 2012
O-lift CJ tech + Snatch tech + CF style grinder/Aer tempo/CP aspects
A.Push press. Push Jerk. Split Jerk, 1.1.1 @ 50% effort; rest 90sec x 3
B.Behind neck split jerk, 1 rep every 60sec for 8min - start at load used for A and add 2.5kg every 2nd set
C.OHS. Snatch balance. tall squat snatch 1.1.1 @ 50% effort; rest 90sec x 3
D.Tall squat snatch, AMRAP 1-3 unbroken ladders in 5min - dump bar b/t each unbroken set
+
5 sets:
Run 300m @ 80%
Rest 1:1
Notes:
A.@ 50kg (maybe should've done 42.5kg)
B.50kg, 55kg, 55kg, 60kg, 60kg, 65kg, 65kg, 70kg
C.@ 45kg
D.4 rounds
Substituted run to row intervals of same distance
A.Push press. Push Jerk. Split Jerk, 1.1.1 @ 50% effort; rest 90sec x 3
B.Behind neck split jerk, 1 rep every 60sec for 8min - start at load used for A and add 2.5kg every 2nd set
C.OHS. Snatch balance. tall squat snatch 1.1.1 @ 50% effort; rest 90sec x 3
D.Tall squat snatch, AMRAP 1-3 unbroken ladders in 5min - dump bar b/t each unbroken set
+
5 sets:
Run 300m @ 80%
Rest 1:1
Notes:
A.@ 50kg (maybe should've done 42.5kg)
B.50kg, 55kg, 55kg, 60kg, 60kg, 65kg, 65kg, 70kg
C.@ 45kg
D.4 rounds
Substituted run to row intervals of same distance
Friday 27th July - 2012
Squat/UBV pull extensive + squat volume + LB bending volume + UBH pull volume
A1.Back squat, 30x1, 10,10,10,10; rest 10sec - each set tough, hold same load per set
A2.AMRAP (-2) strict chin ups; rest 4minx4
B1.10 Back Ext + Sorenson hold 30 sec; rest 1minx3
B2.30 Unbroken wall balls; rest 1minx3
B3.KB bent over row @ 20x0, 10-20/arm; rest 30sec b/t arms x 3
Notes:
A1. @ 90kg
A2.10, 10, 10, 8 (could've went more i think, dont think this is good enough, although after squats stomach felt like almost a sick feeling like lactic maybe?)
B1.Completed all unbroken
B2.Completed although, did pause but didn't drop the med ball, they felt tougher for some reason was feeling a little flat, need to fix up nutrition a little more.
B3.10, 12, 15 @ 20kgs
Unsure if this session i went light or not hard to judge, although felt good after as in worked hard, need to keep pushing!!
A1.Back squat, 30x1, 10,10,10,10; rest 10sec - each set tough, hold same load per set
A2.AMRAP (-2) strict chin ups; rest 4minx4
B1.10 Back Ext + Sorenson hold 30 sec; rest 1minx3
B2.30 Unbroken wall balls; rest 1minx3
B3.KB bent over row @ 20x0, 10-20/arm; rest 30sec b/t arms x 3
Notes:
A1. @ 90kg
A2.10, 10, 10, 8 (could've went more i think, dont think this is good enough, although after squats stomach felt like almost a sick feeling like lactic maybe?)
B1.Completed all unbroken
B2.Completed although, did pause but didn't drop the med ball, they felt tougher for some reason was feeling a little flat, need to fix up nutrition a little more.
B3.10, 12, 15 @ 20kgs
Unsure if this session i went light or not hard to judge, although felt good after as in worked hard, need to keep pushing!!
Thursday, 26 July 2012
Wednesday 25th July - 2012
Mobility + O-Lift tech + Moderate aerobic scenario
Dynamic mobility, 10min - focus on mobility pieces precribed from wkd
+
Squat Snatch @ moderate effort, x1 every min for 10min - keep loading tech based but heavy enough to feel it
+
Split Jerk @ moderate effort, x1 every min for 10min - Keep loading tech based but heavy enough to feel it.,
+
20 OH barbell walking lunges - keep elbows locked; rest 90sec x 3
+
Static mobility
+
Row, 10min start @ 50%.build to over 80% over the 10min
Notes:
Squat Snatch @ 55kgs, felt good, need to use hip explosion more and shift all weight to heels
Split Jerk @ 70kgs, need to work on this on pulling under bar and locking out strong and aggressive
Row completed
Dynamic mobility, 10min - focus on mobility pieces precribed from wkd
+
Squat Snatch @ moderate effort, x1 every min for 10min - keep loading tech based but heavy enough to feel it
+
Split Jerk @ moderate effort, x1 every min for 10min - Keep loading tech based but heavy enough to feel it.,
+
20 OH barbell walking lunges - keep elbows locked; rest 90sec x 3
+
Static mobility
+
Row, 10min start @ 50%.build to over 80% over the 10min
Notes:
Squat Snatch @ 55kgs, felt good, need to use hip explosion more and shift all weight to heels
Split Jerk @ 70kgs, need to work on this on pulling under bar and locking out strong and aggressive
Row completed
Tuesday, 24 July 2012
Tuesday 24th July - 2012
Monday off, (Monday session on Tuesday)
CP based LB bed extensive + UB press extensive + LB bend/UB press volume
A1.Snatch DL @ 40x0, 8,8,8,8 reps; rest 10sec x 4 - each set tough hold same load per set
A2.AMRAP (-1) strict ring dips @ 22x1; rest 4min x 4
B.DB standing bicep curl and press, 6.6.6-drop load 10-15% each set of 6; rest 1min b/t arms x 3
C1.25 russian KB swings @ 24-32kg; rest 1min x 3
C2.25 push ups @ constant tempo (1010); rest 1min x 3
Notes:
A1.85kg x 4 sets (lil awkward unsure of weight, could maybe went 5kgs heavier maybe?)
A2.15, 17, 15, 14
B.20 (tough o the press curl felt fine), 15, 10 (trouble locking out, mobility issues)
C1.@ 32kgs unbroken same cant be said for the push ups :s
C2.25 (unbroken), 25 (broken), 25 (unbroken) felt fatigued in arms and shoulders.
CP based LB bed extensive + UB press extensive + LB bend/UB press volume
A1.Snatch DL @ 40x0, 8,8,8,8 reps; rest 10sec x 4 - each set tough hold same load per set
A2.AMRAP (-1) strict ring dips @ 22x1; rest 4min x 4
B.DB standing bicep curl and press, 6.6.6-drop load 10-15% each set of 6; rest 1min b/t arms x 3
C1.25 russian KB swings @ 24-32kg; rest 1min x 3
C2.25 push ups @ constant tempo (1010); rest 1min x 3
Notes:
A1.85kg x 4 sets (lil awkward unsure of weight, could maybe went 5kgs heavier maybe?)
A2.15, 17, 15, 14
B.20 (tough o the press curl felt fine), 15, 10 (trouble locking out, mobility issues)
C1.@ 32kgs unbroken same cant be said for the push ups :s
C2.25 (unbroken), 25 (broken), 25 (unbroken) felt fatigued in arms and shoulders.
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