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?
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
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!
Whilst this post title could be confused for a financial post (I know it GDP not GPP!), don’t worry there’s nothing of that nature ever to be found on here!
Tuesday 12th March 2013
3″ Deficit Power Snatch Doubles – 87.5kg
3″ Deficit Power Clean Doubles – 120kg
Both lifts finished at 80% of full lifts, fairly please – I don’t know what a decent ratio would be!
6x 6″ deficit stiff leg deadlifts – 90kg
6x single arm DB push press – 36kg
6x Pendlay row – 90kg
It felt very strange to hit some hang power variations today. It took a few warm up sets, especially on the cleans!
Tuesday 5th March 2013
1. Hang Power Snatch Doubles – 70-80-90-80-90-95
2. Hang Power Clean & Power Jerk (2+1) – 100-110-115-120-125
3a. 3×5 Bench Pull – 90kg
3b. 3×5 Deficit HSPU – Hands on 2x20kg plates
3c. 3×5 Wide Grip Pull-ups – 20kg
3d. 3×5 BTN Push Press – 80kg
The hip is feeling much better today. Lots of distraction and 3D hip mobility drills seem to be fixing the problem. I might be able to squat tomorrow! 😀
Here are the two drills I’ve been focussing on
Skip to 3:00
On a separate note, the first Athletic Evolution workshop is taking shape. It will be a one day Olympic Lifting workshop. I spent some time today talking with Jacob Tsypkin and Zachary Krych about layout and content. If you don’t know who they are (why wouldn’t you), click their names.
Jacob is a very good coach, currently coaching Ariel Stephens. She is rising stock on the US weightlifting scene!
Zach has a C&J PB of 195kg at 85kg BW. I guess that makes him legit!
Tuesday 15th January 2013
Power Snatch – 82% x 1 x 4 (90kg)
Power Clean & Power Jerk – 82% x 1 x 4 (120kg)
10 Ring Row (Feet elevated)
10 Tempo GHD (3-0-1-0)