Olympic Weightlifting 201

Training Logs
21

20-12-10

BIG 24 II

Obj: Strength

Warm up:

3 Rounds
20m Waiter Lunge Walk @ 2x25# dumbells
5x Scotty Bob @ 25# dumbbells
5x Hang Squat Snatch with PVC

Training:

(1) 8 Rounds
3x “The Exercise”
Instep Stretch

(2) 8 Rounds
3x Power Clean + Push Press
Pigeon Stretch

(3) 8 Rounds
3x Squat Clean
Hip Swivel Stretch

22

21-12-10

BIG 24 III

Obj: Strength

Warm up:

3 Rounds
20m Waiter Lunge Walk @ 2x25# dumbells
5x Scotty Bob @ 25# dumbbells
5x Hang Squat Snatch with PVC

Training:

(1) 8 Rounds
3x “The Exercise”
Instep Stretch

(2) 8 Rounds
3x Power Clean + Push Press
Pigeon Stretch

(3) 8 Rounds
3x Squat Clean
Hip Swivel Stretch

23

22-12-10

Warm Up: 3 Rounds
5x Romanian Deadlift with 20kg kettlebell
5x Kettlebell Snatch each arm with 20kg

Ended up like this:
135x5
220x3
245x1
265x1
290x1
315x1
335x1
345x1
360x1 PR+10
370x1 PR+20
380x1 PR+30
405x1 PR+55!

Did some Squats after.

24

23-12-10

No training today.

25

25-12-10

Warm Up:
Shoulder dislocated
Overhead squats

Training:

21 snatches
21 Cleans with extra front squats
30 pull ups

26

29-12-10

Training again tomorrow.

27

30-12-2010

Warm Up:
10x Dumbell Clean and Press (Each arm)
5x Power Clean at 135#
5x Front Squat at 105#

Training:

3x5 Front Squats (135/155/175)

5x8 Romanian Deadlifts at 135#
5x8 Good Mornings at 105#

30 Pull-Ups
6 sets of 5

28

1-1-11 & 2-1-11

No training.

Happy new year.

29

3-1-11

Warm Up:
50 Push-Ups, 10 Pull-Ups

Training:

Bench Press 3x5 (115/135/155)

2 Sets of Max Pull-Ups: Got 17 and 9

Kroc Rows (25 repsx2) at 60#

30

08-01-11

GENERAL MCCARTHUR

Obj: Strength/Work Capacity

Warm Up: 10-9-8-7-6-5-4-3-2-1

“The Exercise” @ 45#

SAM - Shoulder Mobility Exercise

Training:

(1) 6 Rounds

8x Dead Lift @ 180lbs

8x Squat Jumps

30 seconds rest

(2) 6 Rounds

5x Bench Press @ 145lbs

5x Clapping push up

30 seconds rest

(3) 6 Rounds

5x Front Squats @ 125lbs

5x Squat Jumps

30 seconds rest

(4) 6 Rounds

5x Push Press @ 110lbs

5x Pull-Up

30 seconds rest

31

09-01-11

Ran 7 miles.

32

10-01-11

M4 CARBINE

Obj: Work Capacity

Warm up: 20-15-10-5

Box Jumps

Push ups

Training:

(1) 5 Rounds

8x Front Squat @ 115#

2 minutes step ups, unweighted, to a 20" box

30 seconds rest

******* Rest 2.5 minutes ************

(2) 3 Rounds

8x Power Cleans @ 115#

Run 400m

30 seconds rest

(3) 3 Rounds

HAM - Hip Mobility Drill

5x Shoulder Scarecrow @ 2.5#

33

11-01-11

Rest day

Didnt sleep well but feel better overall.

34

12-01-11

Rest day

35

Scratched.

36

13-01-11

SWEET APOLOGY

Obj: Stamina

Training: Run or ruck, easy pace, 60 minutes.
Distance: 7 miles

37

14-01-11

Obj: Strength/Work Capacity

“CrossFit” at Uni.

Did a max set of pull-ups: 13 reps.

38

15-01-11

THE ECLIPSE

Obj: Strength Maintenance

Warm up: 5 Rounds

Mini Leg Blaster

SAM - Shoulder Mobility Drill

Training:

(1) 8 Rounds

3x “The Exercise” (increase weight each round until 3x is hard, but

doable)

8x jingle jangle

HUG - Hip Mobility Drill

(2) 8 Rounds

3x Dead Lift (increase weight each round until 3x is hard, but

doable)

5x Kettlebell Floor Press @ 2x 24kg kettlebells (used 50lbs dumbells instead, about 3lbs less)

3x Shoulder Scare Crow

39

THE FLOOD

Obj: Work Capacity

Warm up: 5 Rounds

5x Burpees

Instep Stretch

Training:

(1) 10 Rounds

1x Barbell Complex every 2 minutes

(2) 5 Rounds

5x Pull ups (weighted @ 15#)

8x Dips

15x Push ups

40

17-01-11

Rest day.
Either theres a session missing or theres an extra rest day.