workout
Wednesday 7th January - Week 12 - Speed Strength - Day 3 -Olys and Pulls - Afternoon
Slightly sore from last session, but a good session overall
Warmup+ CoreWork+Plyos
Did my general warmup - dynamic swings etc, and 10 reps with 25lb in various exercises - Hang slow cleanpull, military press, oly goodmorning, snatch grip BN press, hang powerclean and powerjerks for a few
Rest - 30secs alternating between each exercise. 1min between pairs.
Back Extensions x8, Twisting Back Extensions +10lbs 2x10
Incline situps with Russian twists to each side at the top - arms held outstretched x6, +10lbs 2x8
Ankle Jumps - Low 3x10secs, High 3x5
Bulgarian SplitSquat ISO hold - BW x 1min
damn was this painful!
Olys
Warmups - Shoulder Dislocates with wooden staff,
Used bar for a few warmup stuff
rest - 1min or so
Hang Powerclean + frontsquat + 2 low SplitJerks - 45lbs x 3
Powerclean + Frontsquat+ 2 SplitJerks - 89lbs
Powerclean + Frontsquat+ SplitJerk - 89lbs, 109lbs 129lbs, 155lbs, 175lbs
Rest - 1.5 to 2mins Hookgrip on Clean
Powerclean + SplitJerk - 195lbs x 5 singles - all good!
frontsquats done fairly quickly - holding onto bar
Powerclean and 3 frontsquats - 195lbs
Powerclean and 1 frontsquats - 195lbs - dumped at bottom
Powerclean and 3 frontsquats - 195lbs
Felt pretty good all round, 195 is starting to feel heavier.
Dumped the 2nd set of frontsquats, went forward at the bottom
All frontsquats made me start to black out slightly. Guess I must be rounding, upperback strength needs work. No problems for legs however.
Snatch HighPull + eccentric RDL - complexed with Jumping Boxsquats
Warmups - SnatchPull + Eccentric RDL 155lbs x 1
rest - 1min between each
HookGrip - reset on each Snatch Pull rep - Pulled to Shoulder height
Snatch HighPull + 2 sec Eccentric RDL - 175lbs 4x2
complexed with -
Jumping Boxsquats on flat bench - 25lbs 4x3
Snatch Stuff
Did various complexed stuff - hang powersnatch, behind the neck jerk, overhead squats, drop snatch - Bar x 2sets, 65lbs, 89lbs → found this one harder to balance again on the drop snatches
SnatchGrip Behind the neck PushPress - rest 1min
105lbs 3x5
Lowered under control till halfway down and the dropped on traps, bending legs to absorb shock - reset after each rep.
Remedial
Low Pulley L-Flyes on Free Motion machine
No rest - alternating sides
10lbs 2x10
Reverse Back Extensions
Tempo 1010 BW x12
Then layed over a swiss ball face down to stetch out the erectors and open up the spine for a couple of mins