Wednesday night
Snatch
5 @ 70
4 @ 72.5
3 @ 77.5
2 @ 80
1 @ 82.5
Clean and Jerk
5 @ 90
4 @ 95
3 @ 100
2 @ 105
1 @ 110
Front squat
2 @ 125/125/130/135
A1. Seal Row
A2. Ring dips
Build to 3 RM on A1 and A2 85 and
+32Then 3 X 5 @ 70 and +16
Thursday night training
Snatch
2 X 3 @ 75/ 2 X 2@ 80 3 X1 @ 82.5 / 2 X 1 @ 87.5 / 1 @ 91
Clean and Jerk
2 x 3 @ 100/ 2 X2 @ 105/ 3 x 1 @ 110 / 2 x 1 @ 116 / 1 @ 121
Back Squat
Build to 3 RM of day
3 @ 60/90/120/140
Tenditis in knee is flaring up at the minute so decided to call it a day at 140kg
Weighed myself this morning at 79 kg
Friday night
Deadlift 5 @ 180/ 4 @190 / 3@ 200/ 2 @ 210 missed 220
Chin up 5 @ +16/ 4@ +24/ 3@ +32/ 2 @ +40 / 1 @ +40 ( crazy hard double, stayed at plus 40kg)
Front squat 5 @ 122/ 4@ 130 /3@ 135/2@ 142 miss @ 147
Strict press 5@ 65/ 4 @ 70/3 @72/2 @77 / 1@ 82 (outrageosly difficult fight)
Seal row 5 @ 75/4@ 80/3@ 85 / 2 @90 / 1 @ 95
Saturday morning
Snatch
2 X3 @ 60/2 x 2@62/2 x 2 @67/2 @ 72/ 1@ 75
Clean and jerk
2 x3 @ 77/ 2x2 @ 82/ 3 @ 90/ 2 @ 95/ 1 @ 100
Squat
5 @ 112/ 4 @ 120/ 3@ 127/ 2 @ 135/ 1 @ 145
Circuit 3 rounds
Seal row db 8 @ 30/35/40
Incline db press 6 @ 35/40/40
Bicep curl failure @ 15kg each hand… 15 reps/ 13/13
Db french press 20kg each hand to failure 14/12/12
Ab wheel 3 x 10
Monday night
Snatch
3 @ 20/50/50/60/60/70/77.5/80/85
Clean and Jerk
3@ 60/80/90/105/112.5
Back Squat
3 @ 60/90/120/140/150
A1 Pull up 3 @ BW/+16/+24/+34
A2 Ring Dip " "
Back Off sets of 3 X 5 @+17
Tuesday night training
Snatch
5 @ 70/ 4 @ 75/ 3 @77.5/ 2 @81/ 1 @ 85
Clean and Jerk
5 @ 90/ 4 @ 97.5/ 3 @ 102.5/ 2 @ 107.5/ 1 @ 112.5
Back Squat
5 @ 120/ 4 @ 127.5/ 3@ 135/ 2 @ 142.5/ 1 @ 150
A1. Strict press
A2. Seal Row
Build to 3 Rm for A, finished at 72.5 and 87.5kg
Then 3 X 5 @ 62.5 for strict press and 75 for seal row.
Wednesday night Weighed in at 80 KG
Snatch
5 @ 62/ 4@ 67.5/ 3 @ 72.5/ 2 @ 77.5/ 1 @ 80
Clean and Jerk
2 X 3 @ 80/ 2 X 2 @ 85/ 3 @ 90/ 2 @ 97.5/ 1 @ 102.5
Back Squat
5 @ 110/ 4 @ 117.5/ 3 @ 125/ 2 @ 132.5/ 1 @ 140
Circuit
Incline db press 10 @ 30 each hand/ 8 @ 35/ 6 @ 40
Bulgarian split squat 10 @ 20 each hand/ 8 @ 22.5/ 6 @ 25
Seal Row 10 @ 30 each hand/ 8 @ 35/ 6 @ 40
Db RDL 10 @ 30 each hand/ 8 @ 35/ 6 @ 40
Conditioning
Death by thrusters 4o kg on bar
minute 1 do 2 thrusters
minute 2 do 4 thrusters
etc…Finished at round 9 with 10 reps
Snatch
2 X 3@ 77.5/ 2 X 2 @ 81/ 3 X 1 @ 85 / 2 X 1 @ 90
Clean and Jerk
2 X 3 @ 102/ 2 X 2 @ 107.5/ 3 X 1 @ 112.5/ 1 @ 119
Back Squat
5 @ 135/ 4 @ 142.5 /1 @ 150, 157.5,165, 172.5
Friday night
Deadlift
5 @ 180/ 4 @ 190/ 3 @ 200/ 2 @ 210/ 1 @ 220
Chin up
5 @ +16/ 4 @ +24/ 3 @ +32/ 2 @ +40/ 1 @ +45
Front Squat
5 @ 122.5/ 4 @ 130/ 3 @ 135/ 2 @ 142.5/ 1 @ 147.5
Strict press
5 @ 65/ 4 @ 70/ 3 @72.5/ 2 @ 77.5/ 1 @ 80
Seal Row
5 @ 75/ 4 @ 80/ 3 @ 85/ 2 @ 90/ 1 @ 95
Saturday
Snatch
5 @ 60/ 4 @ 65/ 3 @ 70/ 2 @ 75/ 1 @ 77.5
Clean and Jerk
5 @ 80/ 4 @ 87.5/ 3 @ 92.5/ 2 @ 97.5/ 1 @ 102.5
Back Squat
3 @ 60/90/120/140 1 @ 155/ 162.5
Circuit
Tricep push down 3 X 12 with band
Bicep curl 3 X 10 @ 15kg
Lateral raise 3 X 10 @ 10kg (very heavy after strict press yesterday)
Face pull 3 X 12 with band
1 Tabata on assaault bike 55 cals
Monday
Snatch
2 x 3 @ 50/ 2 X 2 @ 60/ 2 X 1 @ 80/85 1 @ 88/90/91/93
Clean and Jerk
2 X 2 @ 93/ 1 @ 105/110/ 115/120/ 3 Cleans and missed jerks @ 125
Front Squat
3 @ 90/120/130/137.5 Very hard triple at 137.5 kg
Build to 5 RM
A1. Ring Dip BW/+16/ +24/ +32
A2. Seal Row 60/70/75/80
GHD 8 @ BW/+5/ +15/ +20
Conditioning 2 Rounds 6.32
3 deads @ 70/80/90/100 (separate bars set up)
8 Pull ups
8 box jumps
12 cals on skier
15 sit ups
20 kb swings
Tuesday
Snatch
3 @ 20/50/50/60/60/70/80
85 X 2 missed third then 85 X 3
Clean and Jerk
3 @ 50/80/100/112.5
Front Squat
5 @ 112.5 / 4 @ 120/ 3 @ 127.5/ 2 @ 135/ 1 @ 140
Snatch/ Clean Pulls
3 X 3 @ 100/140
A1. Strict Press 3 @ 20/50/60/70 Cluster 2/2/1 @ 75 with 30 sec rest
A2. Pull up 3 @ BW/ + 10/+20/ +30 Cluster 2/2/1 @ +30 with 30 secs rest
Conditioning 10 cap,
10 Thrusters @ 50 kg
60 Double unders
20 Thrusters
60 Double unders
30 Thrusters
60 Double unders
finished by missing 14 double unders… Gotten very bad at these. Will program them more often
Wednesday,
Went swimming before work in the hotel across the road. Gotten very bad at this. 20m pool for 3 double lengths and then did 9 singles
After work
Snatch
3 @ 20/20/50/50/60
1 @70/80/85
Clean and Jerk
3 X 1 @ 80/90/100
1 @ 112.5
Back squat
3 @ 60/100/130/150
Knee feels much better but still a little off so parked up after the 150 by 3
Circuit sets of 6 reps until failure with dbs
Incline press 25/30/35/40/45X2
Split Squat 17.5/20/22.5/25/30
Seal Row 25/30/35/40/45
RDL " " "
Build to 3 RM in Deadlift
3@ 70/120/160/190/210
Pull up 3RM
3 @ bw/+8/+12/+16/+24/+32
Back squat
3@ 60/100/130/150 2@ 160
Push press
3@ 60/70/80/95/102.5
Conditioning
10 sec on 10 sec off assault bike/ prowler @ 157kg
20 sec on 20 sec off
30 sec on 30 off
20 on 20 off
10 on 10 off
Friday night training
Snatch
Build to heavy single
Finished at 88, missed 91 twice
Build to heavy clean and jerk
Finished at 118, felt heavy, never attempted anything more
Back squat
6 @ 120/130
Double rest pause @ 140
6/3/1
Glute bridge
2 X 8 @ 130/ 1 X 6 with slow eccentrics
Saturday
Snatch
5 @ 60/4 @ 65/3 @ 70/ 2 @ 75/ 1 @ 80
Clean and jerk
5 @ 80/ $ @ 85/ 3 @ 90/ 2 @ 95/ 1 @ 100
Front squat
3 @ 90/110 3 X 3 With slow eccentric @ 125
Snatch pulls
3 X 5 @ 110
