2012 in review – Thanks for the support!

HAPPY NEW YEAR!

Here’s an excerpt:

4,329 films were submitted to the 2012 Cannes Film Festival. This blog had 13,000 views in 2012. If each view were a film, this blog would power 3 Film Festivals

Click here to see the complete report.

Last one before Christmas

Today started out really well. Energy levels up, body feeling ok. I hit a lot more volume during my snatch warm up and it seemed to help my consistency. I got thru 102.5, 105 and 107.5 in consecutive lifts. So, I decided to have a crack at 112.5…3 misses! It felt ok, I think it was the mental aspect of an unplanned PB attempt that got to me.

Weirdly for me my clean seems to be suffering from the increased volume over the past couple of weeks. 140 feels way heavier than usual coming off the floor and I’m getting buried by it in the catch and then having to work extra hard to stand it up. Which then makes the jerk (the ‘weaker’ element’) far harder! I stood 140 up twice but missed both jerks. I attempted 142.5, to give me a 250 total. Again, after struggling to stand it up, I missed the jerk.

Friday 21st December

– Snatch – heavy single; 107.5 (after the PB attempts I decided to drop the down sets)
– Clean & jerk – heavy single; 135
– Back squat – heavy single; 195  – then, 85% of that (165) x 2 x 2

KEEP EVOLVING

Athletic Evo Logo

EMOM Power Variations

Thursday 20th December 

– Power snatch – 75% x 1 x 10; 1 min rest
– Power clean & jerk – 75% x 1 x 10; 1 min rest
– Front squat – 75% x 1 x 5; focus on speed up

KEEP EVOLVING

Athletic Evo Logo

Naim Süleymanoğlu

 

KEEP EVOLVING

Athletic Evo Logo

A change is as good as a rest

Isn’t it amazing what a change in training location can do? I totalled 105/140 today with no misses! I got under 110 on the snatch 3 times – missed one in front, one press out and one behind. They all felt fast though!

Tuesday 18th December

– Snatch balance – heavy single; 110kg – 90% of that x 1; 85% x 1
– Power clean & jerk – 75% x 1 x 10; 110kg – 1 min rest
– Front squat – 75% x 1 x5 ; 130kg –  focus on speed up

Wednesday 19th December

– Snatch – heavy single; 105kg – 80% of that x 1 x 3; 1 min rest on drop sets
– Clean & jerk – heavy single; 140kg –  80% of that x 1 x 3; 1 min rest on drop sets
– 3s Pause back squat – work up to heavy triple – NO bouncing; 162.5kg (up from last Wednesday)
– Good morning (straight knee/arched back) – 3 x 10, 40kg (3020 tempo)

KEEP EVOLVING

Athletic Evo Logo

Update

A couple of days catch up for you…

Friday 14th December

Snatch – heavy single; 105 – then, 75% x 1 x 5; 1 min rest on drop sets
– Clean & jerk – heavy single; 135 (cleaned 140 three times) – then, 80% x 1 x 5; 1 min rest on drop sets
– Front squat – heavy single; 165 – then, 80% x 2 x 2
– Weighted back extensions – 30 total; DB behind neck;

Monday 17th December

– Snatch – heavy single; 100 – then, 80% x 1 x 3; 1 min rest on drop sets
– Clean – heavy single; 140 – then, 80% x 1 x 3; 1 min rest on drop sets
– Back squat – heavy single; 195 – then, 85% x 2 x 2
– Weighted back extensions – 30 total; DB behind neck

Volume sucks!

KEEP EVOLVING

athletic-evo-logo.png

 

OOOOF!!

Thursday 13th December

Snatch – heavy single; 105kg – 75% of that x 1 x 5; 1 min rest on drop sets
– Clean & jerk – heavy single; 140kg – 75% of that x 1 x 5; 1 min rest on drop sets
– Pause back squat – work up to heavy triple; 3 sec pause in bottom; NO bouncing – 160kg
– Good morning (straight knee) – 3 x 8; 3020 tempo; 20% of BS

Legs = SMOKED

KEEP EVOLVING

Image