T Nation

Coan-Phillipi + Modified Routine

TUE 7-10-08
Very light workout. Some clean+jerk and snatch technique with just the bar
A few sets of snatch grip deadlifts with 70kgs

SAT 11-10-08
Another very light workout. More clean+jerk and snatch technique with just the bar
A few sets of 10 of seated goodmornings working up to 60kgs. Felt very good, definitely will use these

MON 13-10-08
Been sick all weekend, felt better this morning but still not near 100%

Hang cleans 5@45, 4x5@55 1min rest Easy
Edit: traps very sore next day

Box squats 5@75, 3@105,125,135
Sore right hip, + sick so didn’t go heavier

Snatch grip DL 3x6@75

Split squat with DBs 6@10,15,20
Sore right hip

Ab wheel rollouts 3x8 Easy

TUE 14-10-08
Split jerk 5x5@45 Easy

+Bench press 3x4@65
+Plyo pushup 3x4

Chinups 6@0,12,16

+Incline DB press 15@25 Easy increase
+One arm DB row 15@25 Easy increase

Tricep Rope pushdown 4x12@15 Rest 2mins

One arm hangs 17sec L, 12sec R, 15sec L, 8sec R, 2 mins rest

WED 15-10-08

Park day:

Accelerations 10x10m Rest 1min

Max velocity Sprints ~50m build up, 10m top speed x4

2 leg jumps 3 reps/set, up to PR. Rest 2 mins. Best effort was 30 boot-lengths

1 Leg Hops 2x4 left, 4 right

No med ball for throws

FRI 17-10-08

Dynamic effort lower body day:

+Box jump 3x2 Garden rock ledge
+Dynamic front squat 3x4 @65kg

Seated Goodmorning 3x10 @45,55,60

Snatch and squat light 3x2 @45kg

Planks 30s on/30s rest, Front/right/left x2

SAT 18-10-08

Max effort upper body day:

Pullups 3RM 5x0, 3x12,16,20,24,28 2x32

Benchpress 6RM non failure 6x70,85,95,100

DB shoulder press 6-8RM 8x20,25
Use KBs next time

+Preacher curl 3x8 30kg
+DB Skull cruchers 3x8 15,12.5,12.5

  • BB overhead shrug 3x10 40kg
    +Plyo pushup 3x5

MON 20-10-08

Hang cleans 5x5@55 1min rest Easy

Box squats 5@75, 3@105,125,135,145
Didn’t feel too hard, though right hip still a bit sore

Snatch grip DL 6@75, 2x6@85

Split squat with DBs 6@10,15,20
Sore right hip

Ab wheel rollouts kneesx8, feet(med/wide)x6,6,4
Felt much better than ever before, nearly touching nose to ground on first two sets.

TUE 21-10-08
Split jerk 5@45, 4x5@55 Easy

+Bench press 3x4@65 Getting faster I think
+Plyo pushup 3x4

Chinups 6@0,12,16, 5@20

+Incline DB press 12@30 Stay, go for 15 next time
+One arm DB row 15@30 Easy increase

Tricep Rope pushdown 4x12@16 Rest 2mins

One arm hangs L,R,L,R

WED + THUR pouring rain, no running

FRI 24-10-08

Dynamic effort lower body day:

+Box jump 3x2 Garden rock ledge
+Dynamic front squat 3x4 @65kg

Seated Goodmorning 3x10 @55,65,75

Snatch and squat light 3x2 @45kg

Snatch balance 3x5 @ 20kg

Planks 30s on/30s rest, Front/right/left x2

SAT 25-10-08

Max effort upper body day:

Pullups 3RM 5x0, 3x12,20,24,28,32

Benchpress 6RM non failure 6x70,90,100, 5x105
Wasn’t too bad, go for 6x105 next time

KB shoulder press 6-8RM 8x20,24 5x28

+Preacher curl 8x30,35, 6x35
+DB Skull cruchers 8x12.5,15,15

  • BB overhead shrug 3x10 40kg
    +Plyo pushup 3x5

MON 27-10-08

Hang cleans 5@45, 4x5@65 1min rest
Cleans weren’t too hard, catching the weight again was though

Box squats 5@75, 3@105,125,135,145,155
Felt pretty good

Snatch grip DL 6@75, 4x3@75 Hook grip

Split squat with DBs 6@15,20
Fine

Ab wheel rollouts kneesx8, feet(med/wide)x5,5, kneesx8
Felt harder this week

TUE 28-10-08
Split jerk 4@45, 4x4@65 Last set were rubbish. Stick with this weight and improve technique

+Bench press 3x4@70
+Plyo pushup 3x4

Chinups 6@0,12,16, 4@20 Pretty average

+Flat DB press 15@35 Last rep was a struggle
+One arm DB row 15@35 Fine

Tricep Rope pushdown 4x12@16 Rest 2mins

One arm hangs L,R,L,R

FRI 31-10-08

Dynamic effort lower body day:

+Box jump 3x2 Garden rock ledge
+Dynamic front squat 3x4 @70kg

Seated Goodmorning 3x10 @55,65,75

Snatch balance 3x5 @ 20kg

Snatch and squat light 4x1 @45kg
Much better after doing the balances first

SAT 1-11-08

Max effort upper body day:

Pullups 3RM 5x0, 3x12,20,24,28,32

Benchpress 6RM non failure 6x70,90,100, 4x105

KB shoulder press 6-8RM 8x20,24

Sore shoulder so I just skipped the extra assistance work and stretched

MON 3-11-08

Snatch balance 3x5@20kg
Full snatch 2@45kg 4x2@55kg Stick with 55 and work on technique

Deadlift 2@110,145,155 1@165,175,175
First 175 back started to round a little bit, but second 175 was perfect. Really concentrating on keeping a strong back through the lift

Dips narrow grip 4x12 2min rest
Chinups neutral grip 10,6,5,6 2min rest
Dip & chinup technique very strict, relax & pause at bottom of chinup, shoulders to bar at the top. Go for 4x8 next time

TUE 4-11-08

Handstand practice: 1arm, pushup, and balance

Back lever practice: leaning from smith machine - hopeless at this

Frogstand: few sets of 30s

SAT 8-11-08

Clean + 2 jerks, 1x45, 5x65
Deep Front squat 2x75,85,95,105,105
DB Press 5x25,35,35,40,45
Ab wheel 8@knees, 4,2@feet, 8@knees

Didn’t time rest, took shorter rests as was in a hurry. Should be able to up all the weights next week with proper rest

MON 10-11-08

Been sick last few days, probably shouldn’t have lifted today in retrospect but oh well. Explains (partly) the crappy snatches, and I felt weak through the rest of it too

Snatch balance 5@20kg, 2x5@35kg
Full snatch 2@45kg 5x1@55kg Stick with 55 and work on technique, was pretty average on some of them

Deadlift 2@110, 1@140,160,170,175,180 Failed 185

Dips narrow grip 4x12 2min rest
Chinups neutral grip 8,8,6,5 2min rest
Dip & chinup technique very strict, relax & pause at bottom of chinup, shoulders to bar at the top. Go for 4x8 next time

Been very sick this week with stomach problems so no exercise. Still not 100%

SAT 15-11-08

Clean + 2 jerks, 2x45, 5x65
Deep Front squat 2x70,90,100,110,110
DB Press 5x25,35,40,45,45,45
Ab wheel 8@knees, 4,4,4@feet, wide stance