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
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
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