16/7
high pull
8x5x60kg
ho hum, right shoulder feels ok, abit of weird twinge here and there but not when doing the movements. will go and start oly lifts sometime next week.
YTWL
2x10x2.5kg
one arm db incline press
3x15x10kg
easier than last session
bent over rows
3x15x40kg
rotational twist machine
3x15x28kg
cable leg adduction
2x15
18/7
bent over barbell rows
4x15x40kg
squats
5x3x140kg
moved pretty well. happy with that
10 x bw hamstring curls
skipping rope. not much time to get in the high pulls but its ok. another time
20/7
high pull
8x5x65kg
the last set was horrfying bad form haha
bent over barbell rows
4x10x40kg
rowing
i regret drinking long islands before working out. haha
23/7
snatch
worked up to 71kg. did mainly singles and they were power snatches. felt ok, had a little right shoulder strain again due to bad snatch technique haha.
tried to C+J but was too tired and right shoulder didnt feel great during jerk
single arm seal row
2x15x22.6kg
medicine ball vertical throw
3x10x2kg
felt good. have signed up for an evaluation on 2 sept. aiming to total 200 minimum
24/7
Squats
3x4x140kg
Inclined dB press
3x15x15kg
Lubricating my shoulder joints haha
Back extension
20x17.5kg
30/7
Power clean
3x4x80kg
Tried 100 but failed aha
Squats
4x4x140kg
Bent over Barbell rows
4x15x40kg
1/8
power cleans and jerks
did 60kg for about 30 in total. having problems with lockout on right arm. will drill with 50kg
seal rows
4x10x60kg
10x62kg
behind the neck press
3x20
sledgehammer and baseball bat
wah i forgotten how much i love banging shit
2/8
AM session
8x4x40kg
agar agar around that number of sets. wanted to work on my turnover
PM session
high pull
4x4x70kg
4x4x75kg
went ok but need to start fali faster (before it crosses knees)
front squat
2x5x100kg
6x80kg
it felt unfamiliar hha. slowly slow.
back extension
10x30kg
10x40kg
10x17.5kg (behind the neck)
btn was surprisingly easy, even though it rolled up all the way to my skull base, it was ok
3/8
head supported one arm db row
2x15x27.5kg
2x15x30kg
squats
2x4x140kg
damn tired today haha
20x40kg
20x60kg
5/8
jerks
2x5x40kg
2x4x50kg
3x60kg
3x4x50kg
working on it
snatch
2x4x40kg
2x4x50kg
6/8
afternoon session
high pull
8x2x80kg
good estimation of my snatch strength.
night session
front squat
6x85kg
2x6x90kg
squat
3x5x140kg
8/8
PM session
Jerk
6x2x70kg
Wanted to do 7x2 but was getting abit tired and arm were not so fast in locking out
Power snatch
5x2x60kg
Turnover was good. Snappy
Evening session
Front squat
6x90kg
6x95kg
Cable Leg adduction
3x15x4kg
Single leg cable reverse hyper
15x17.5kg
2x15x27.5kg
9/8
7 rounds
6 sledgehammer
10 baseball side strikes
Throwing medicine ball horizontally
Wah damn fun. Wish I had more time to bang the tire
10/8
AM session
Bar work, snatch + CJ
practise the movement and warming up
Evening session
pullups
5x4
inclined pushups
2x20
11/8
One arm rows
15x27.5kg
2x15x30kg
Squats
3x5x140kg
Not enough time to finish all of the sets. Oh well!
12/8
74kg power snatch
77kg snatch
Right shoulder was acting up after snatching. Couldn’t cnj. Sian. This cannot happen during evaluation
Snatch pull
4x90kg
4x100kg
Baseball strikes
5x25 each side
Lunge jump
3x12
14/8
AM session
high pull
10x5x60kg
not so much focus on pulling up with arms
PM cardio
rowing
16/8
AM session
jerk practise
working with 40kg
RDL
3x12x40kg
20/8
squats
3x6x140kg
woohoo. PR
RDL
3x12x40kg
press
2x20x ez curl bar
jerk
3x3x60kg
the change in hand positioning seems good, lock out is more steady. bar rolls a little in my palm but with more practise, it should be good to go.
21/8
snatch pull
4x4x85kg
6x4x89kg
felt easy enough
pendlay row
3x6x100kg
i can power clean this lol. the end of the pull is very high
hanging leg tuck
4x15
my back was arching in the morning after my workout yesterday when i woke so i think i need to work abs to even it out.
assault bike 20 mins
2 more weeks till evaluation!