End of the week

I know it’s not the end of the week, but I’m taking a few days off (4 to be exact). Training volume has been pretty high this week. Here’s the breakdown…

Tuesday 26th March 2013

Exercise Sets Reps   Wt Wt Wt Wt Wt Wt Wt Wt Wt Wt
1 Power Snatch 10 1 60 60 60 70 70 80 90 95 100 102.5
2 Powr Clean & Power Jerk 7 1 60 80 110 120 125 130 132.5
3a 6″ Deficit RDL 4 6 110 120 120 120
3b Chinese Lat Raise 4 10 7.5 7.5 7.5 7.5
4a DB Push Press 3 6 38 38 38
4b Strict Pull Ups 3 10

Wednesday 27th March 2013

AM Exercise Sets Reps %age Wt Wt Wt Wt Wt Wt Wt Wt Wt
1 Snatch DL/Lo Hang Snatch 9 1 60 60 80 80 90 95 100 102.5 105
2 Clean DL/Lo Hang Clean/Pwr Jerk/Jerk 6 1 80 100 110 120 125 130
3 Front Squat 5 3 137.5 137.5 137.5 137.5 137.5
PM
1 Deficit/Baord 3 Pause Snatch (Floor/Knee/Hip) 5 2 60 65 65 65 65 65
2 Jerk from Split 5 2 50 75 75 75 75 75
3 Split Ladder 3 10 50 75 75 75

Thursday 28th March 2013

1 Snatch 3 2 50 70 80
1 Snatch 12 1 90 100 100 100 95 100 100 100 95 100 100 105
1 Snatch 4 1 110 110 110 112.5
2 Max C&J 8 1 70 100 115 125 130 135 135 135
3 Front Squat 4 1 140 160 165 170
4a DB Bicep Curls 4 10 12 12 12
4b Tate Press 4 10 12 12 12
4c Band Pull Aparts 4 20

All the RED text were misses! Today sucked!

 

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Monday, Monday

Double day today. It took a while to get going this morning. Had to take a few extra warm up sets to start, once the joints where oiled up things seemed to go pretty well. I’m really please with how today went, I really tried to focus on getting my hip to go straight down when moving under the bar. It is easier said than done but it’s already starting to feel more natural.

Wednesday 25th March 2013

AM

Snatch to Hi Hang Snatch – 100kg

Snatch to Hi Hang Snatch – 85x1x5

Clean/Hi Hang Clean/Jerk – 130kg

Clean/Hi Hang Clean/Jerk – 110x1x5

Back Squat – 147.5x5x3

PM

Snatch from block below the knee – 100kgx2

Clean from block below the knee – 130kgx2

BTN Jerk – 120x2x5

All in all a pretty good day!

 

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MAX OUT FRIDAY!!

It’s been a while since I’ve been able to say this but, I hit a PB today! Hopefully this is the start of a good wave!

Friday 22nd March

Max Snatch – 107.5kg (attempted 112.5kg, failed again!)

Max C&J – 142.5kg (attempted 147.5 for a PB, missed the jerk)

Max Clean – 152.5kg (2.5kg PB)

Back Squat – 182.5kgx3

 

Really please with today!

We have two Olympic weightlifting workshops coming up in April. The one on the 6th April, at The Boat Shed, is sold out and there are only 3 spaces left for the workshop, at Reebok CrossFit Glevum, on April 20th. Book using the form below.

 

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Something different…

Still snatching and stuff, just really tired today so I played around with a snatch complex and a really cool jerk drill that I saw on the MDUSA YouTube channel.

Thursday 21st March 2013

5 sets at 40% of max

2x Hi Hang Snatch

2x Drop Snatch

2x Sots Press

 

5×1 Jerk Press Outs – 100-120-130-140-145

 

 

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Running

I attended a conference today and the subject was tendinopathy in running athletes. There were some great speakers including Frans Bosch, Raph Brandon and Craig Ranson, to name but a few! I have pages of notes to digest and I’ll get some thoughts up soon.

I managed to get a quick session in at CrossFit Northampton – the guys were kind enough to open their doors. You should check the facility out!

What is CrossFit Northampton?

 

Wednesday 20th March 2013

3 position snatch (Floor/below knee/hi hang) – 97.5kg (2.5kg PB)

Shankle complex – 130kg (equal PB)

Front squat – 135x3x5

This is the Shankle Complex. I could have posted my 130 but this is FAR more enjoyable to watch!

 

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Tuesday

Power total and GPP today

Tuesday 19th March 2013

Power Snatch – 100kg

Power Clean & Power Jerk – 130kg

A1. HSPU – 10,8,6,4,2

A2. Strict Pull Ups – 10.8.6.4.2

B1. 6″ Deficit RDLs – 4×6

B2. DB Bicep Curls – 4×6

B3. Band Tricep Extensions – 4×6

A bit of volume never hurt anyone, right?

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Catch Up

I haven’t posted in a while due to tech issues. But here’s a quick catch up on the training diary.

Wednesday 13th March 2013

3 pos snatch (Floor/Below knee/high hang) – 95kg

Clean/FS/Jerk – 135kg

Thursday 14th March 2013

Power snatch – 80% (of power) x 2 x 4 – 80kg

Power clean  – 80% (of power) x 2 x 4 – 112kg

Jerk drills

 

A1 – DB Bicep Curls – 3×10

A2 – Band Tricep Extensions – 3×10

Friday 15th March 2013

Max Snatch – 107.5kg

Max C&J – 140kg

FS Double – 170kg

Monday 18th March 2013

Snatch Hi Pull to Snatch Below Knee – 100kg

Clean Pull to C&J Below Knee – 135kg

BS – 145x5x3

 

Also – had some fun with crawls!

 

KEEP EVOLVING

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