J4GGA2's Log: Becoming More Athletic

Wednesday 26th of October
Cycle 3.1 W2 D2

Honours thesis due soon, and this is a busy week socially, so I abbreviated this session to the stuff that matters to me - volume work and bounce training

Warm-Up:

  • Rhyhtmic/extensive approach jumps

Speed/Power Complex:

  • A: Hip power snatch: 40 x 8 x 5
  • B: Approach jumps: 8 x 1 ea

Simple, but effective. Kinda loved this session

Thursday 27th of October
Aerobic

Short on time.

Jump rope: 12min

Friday 28th of October
Basketball

40min work handle and mid-range off pivot

Saturday 29th of October
C3.1 W2 D3

Warm-Up

  • skips and bounds

Sprints:

  • 10m quarter-circle + 20m sprint x 2 ea

Tier 1 - Speed Upper

  • A: Rebound bench throw: 26 x 3 x 3
  • B: Rebound inverted row: 3 x 3

Tier 2 - Heavy Total
DL to RDL

  • 60 x 5
  • 100 x 3
  • 120 x 3
  • 140 x 3 x 3

Tier 3 - Volume Lower
SSB Low Box Squat

  • 80 x 2 x 5
  • 90 x 3 x 5
  • 100 x 2 x 5
  • 95 x 5

First 4 sets on a low stool with a 20kg bumper on top. Last 4 sets on a low stool with a 10kg bumper on top.

Auxiliary

  • Rev EZ curl: 27.5 x 6, 8
  • DB lateral raise: 12.5s x 10

Sunday 30th of October
Basketball

  • 10min on handle
  • 10min on finishing
  • 10min on pull-up shooting

Monday 31st of October
Cycle 3.1 W3 D1

The spookiest workout of the year!

Warm-up:

  • Bulgarian pogos: 3 x 30
  • Progressive sprints from crouch

Sprints
8.5m accel from crouch to 1.5m stop

  • Front-on stop: 3 ea
  • Side-on stop: 3 ea

Tier 1 - Speed Total
High hang high pull + high hang power clean

  • 60 x 4 x 1+1
  • 65 x 1+1

Tier 2 - Heavy Lower
DB Bulgarian split squat

  • 30s x 5
  • 32.5s x 5

Tier 3 - Volume Upper

  • A: OHP: 40 x 8 x 5
  • B: Chin up DB between legs: 8 x 5 x 5, 10 x 3 x 5

Auxiliary

  • Seated DB calf raise: 45 x 2 x 10
  • Seated DB lateral raise: 12.5s x 10

Tuesday 1st of November
Aerobic + Pump

I cannot believe it’s already November

  1. Jump rope: 15 min
  2. Stationary bike: 45min average 135-145 heart rate
  3. Liu Raises: 5s x 30 + 2.5s x 30 drop set

This was an absolute mindless trudge of a session.
Sat down, streamed TV, convinced myself to stay on the damn hamster wheel until the timer went off

Wednesday 2nd of November
Cycle 3.1 W3 D2

Warm-Up

  • 8 minutes trying to kip-up

Tier 1 - Speed Lower

  • Approach jump from chair: 8 ea

Tier 2 - Heavy Upper
Incline DB bench

  • 30s x 2 x 5
  • 32.5s x 3

Tier 3 - Volume Total
Hip power snatch

  • 42.5 x 8 x 5

Auxiliary

  • A: GHR twist + sit-up: 10kg on chest x 2 x 10
  • B: Incline SA DB row: 45 x 3 x 6

Saturday 5th of November
Cycle 3.1 W3 D3

Warm-Up:

  • General movement warm up
  • Hops, skips, bounds

Sprints:

  • 4 speed bounds (2L 2R) to 20m sprint x 4

Felt very elastic

Tier 1 - Speed Upper

  • A: SM bench throw: 26 x 3 x 3
  • B: Inverted row drop catch: 3 x 3

Tier 2 - Heavy Total
DL to RDL

  • 140 x 3
  • 160 x 1 PR

Tier 3 - Volume Lower
SSB mid-box squat (low stool + 10kg bumper)

  • 91.5 x 8 x 5

Auxiliary

  • A: SSB seated good morning: bar x 2 x 15
  • B: SSB round-back good morning: bar x 2 x 15

Pump

  • A: 3D pull-apart: yellow x 2 x 15
  • B: pull-apart: 1/2 yellow x 2 x 15
  • C: band front raise: yellow x 2 x 15
1 Like

Monday 7th of November
C3.2 W1 D1

Warm-Up

  • Various light and deep pogos
  • 3 step sprints

Sprints:
10m segmented push up start + 2m lateral stop

  • 5 each way

Tier 1 - Speed Total
Hang power clean

  • 60 x 6 x 2 very fast

Tier 2 - Heavy Lower
Front rack reverse lunge

  • 60 x 5 ea
  • 70 x 5 ea
  • 80 x 5 ea

Tier 3 - Volume Upper

  • A: OHP: 45 x 4, 40 x 4, 42.5 x 8 x 4
  • B: Chin-up: +10kg x 10 x 4

Auxiliary

  • A: SL calf raise off step: 2 x 8
  • B: plate OH arm circles: 2.5s x 10 ea
  • C: plate side arm circles: 2.5s x 10 ea
  • D: plate front arm circles: 2.5s x 10 ea

Good pump

Also been doing (but not tracking) my low-intensity skills/aerobic days on non-lifting days

Also been getting in at least one daily set of shoulders (raises etc) for the last 4+ weeks and am definitely starting to notice a significant difference

1 Like

Wednesday 9th of November
C3.2 W1 D2

Warm-Up:

  • Kip ups: 10 min

Tier 1 - Speed Lower

  • Approach jumps over chair: 10 min

Tier 2 - Heavy Upper
Axle press

  • 30 x 5
  • 40 x 5
  • 45 x 3
  • 50 x 1

Tier 3 - Volume Total
Hang power snatch

  • 40 x 5 x 4
  • 45 x 3 x 4
  • 40 x 2 x 4

Auxiliary

  • A: Copenhagen: Knees x 2 x 25
  • B: Ecc rear delt raise: 5s x 2 x 12
1 Like

Sunday 13th of November
Stim day

Coming off a poor few days of sleep and getting unwell. Did this to get the body back up and running before tomorrow

Sprints:

  • 3 x 40m up slight incline

Armour building complex

  • 16kg KBs x 10 min easy pace

Isos

  • A: Wall handstand: 30s, 60s, 90s
  • B: Iso lunge: 30s, 60s, 90s

Feel much better after

@kleinhound those iso lunges are fantastic for dealing with any leg heaviness or “clunky running” (if you know what I mean). The handstands are great for warming up the whole shoulder girdle too

2 Likes

Monday 14th of November
Cycle 3.2 W2 D1

Warm-Up

  • Pogos
  • Light crossover run + cuts
  • Progressive accels + decels

Sprints:
10m accel + 2m decel

  • Tall fall x 1 ea
  • Crouch x 1 ea
  • 3 point x 1 ea
  • Segmented push up x 1 ea

Tier 1 - Speed Total
Hang power clean

  • 65 x 2
  • 70 x 2 x 2
  • 75 x 2 x 2

Tier 2 - Heavy Lower
Front rack reverse lunge

  • 60 x 3
  • 70 x 3
  • 80 x 3
  • 85 x 5 PR

Tier 3 - Volume Upper

  • A: OHP: 45 x 8 x 4, 42.5 x 2 x 4
  • B: Chin-up: +15 x 10 x 4

Auxiliary

  • A: SM calf raise on floor: 26 x 2 x 8
  • B: 3-way plate arm circles: 2.5s x 10 fwd+bwd
1 Like

Love this.

Do you find the sprints have a beneficial effect on the hang cleans afterwards?

1 Like

I think that really depends on dosage and how wired I’m feeling going into the workout.

Generally speaking, on sessions where I’m already amped, the sprints get me “firing on all cylinders” and I can really get some speed into the bar. Psychologically, the sprinting gets me feeling explosive and athletic, and that really helps my confidence under the bar also. These are usually good things, although it can throw off my timing on cleans and snatches slightly. Often, I’ll start to overdo the first pull and catch too high, but will adjust after a few sets.

If I really push the pace or volume on the sprints, or I’m generally not feeling too hot going into the session, sprinting can detract from my later lifts. I think this is especially an issue with longer efforts (30+ meters) and/or if I do them outdoors on a hot day. At this time of year, when it easily gets to a humid 30+ deg C (90+ F), long efforts really take it out of me. Shorter sprints which I can do indoors, like the above session, generally aren’t as taxing.

1 Like

Wednesday 16th of November
C3.2 W2 D2

Warm-Up:

  • Elevated kip-ups: 10min

Tier 1 - Speed Lower

  • 2 foot approach jumps: 16 jumps (8 ea)

Tier 2 - Heavy Upper
Seated SM shoulder press

  • 46 x 2 x 5

Tier 3 - Volume Total
Hang power snatch

  • 45 x 10 x 4

Auxiliary

  • A: Copenhagen: below knee x 2 x 25
  • B: ECC rear delt fly: 6 x 2 x 10

Friday 18th November
Cycle 3.2 W2 D3

Tier 1 - Speed Upper
BA plyo push up changing hand positions

  • Green x 4 x 4

Tier 2 - Heavy Total
Clean pull

  • 100 x 2 x 4

Tier 3 - Volume Lower
SSB box squat (low stool + 10kg bumper)

  • 94 x 2 x 4
  • 96.5 x 8 x 4

Auxiliary

  • SSB seated good morning: bar x 2 x 30
  • SL leg ext hold: 70 x 30+20+10s

Pump

  • Liu raise: 5s x 30
  • Plate front raise: 5s x 20
  • Plate side raise: 5s x 10
1 Like

Tuesday 22nd November
C3.2 W3 D1

Warm-Up

  • don’t remember

Sprints
15m accel + decel, split stance drop start

  • 4 ea

Tier 1 - Speed Total
Hang cleans

  • 60 x 5 x 2

Felt so shit

Tier 2 - Heavy Lower
Front rack reverse lunge

  • up to 90 x 5 PR

Tier 3 - Volume Upper

  • A: OHP: 45 x 10 x 4
  • B: Chin-up: +20 x 10 x 4

Thursday 24th of November
C3.2 W3 D2

Sprints
15m scissor accel + 35m fly

  • 3 reps

Speed Lower
Depth jumps:

  • 2 x 2 off 45cm
  • 3 x 2 off 60cm

Speed Upper
Repeat plyo push-up

  • 4 x 4

Heavy total
Clean pull

  • 110 x 3
  • 115 x 3
  • 120 x 3

Volume total
Hang power snatch

  • 47.5 x 10 x 4

Auxiliary

  • EZ curl mod. 21s: 32.5 x 2 sets
  • Plate halos: 10kg x 25 ea

Friday 25th of November
C3.2 W3 D3

Warm-Up

  • handstand shoulder taps

Heavy Upper
Axle Press

  • 30 x 5
  • 40 x 5
  • 45 x 2 x 5 PR

Volume Lower
SSB Box Squat (Mid Stool)

  • 101.5 x 10 x 4

Auxiliary
DB Lat raise: 12.5s x 2 x 10

1 Like

Saturday 26th of November
Accessories

Missed most of my auxiliary work this week, so did it all today

Circuit 1: 4 rounds

  • A: 5 Zercher jefferson curl: Bar
  • B: 25 Leg extension: 30, 35, 35, 40
  • C: 25 DB lat raises: 8s

Circit 2: 2 rounds

  • A: 5 Ecc SL squatted calf raise: 40
  • B: 25 Copenhagens: mid calf
  • C: 8 Ecc sidelying rear delt flye: 7

Will probably go shoot some hoops later