Rest of the Week

 

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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 – MUCH BETTER!

Lifting on Friday felt terrible. Poor timing, getting pulled forward, then crushed under the bar. I decided to do some EMOM (every minute on the minute) work today. Starting at 80% with a minimum of 2 and a maximum of 4 lifts at each weight. Increasing 2.5kg increments and not making up missed reps. Not that the latter was necessary…NO MISSES! Everything felt great!

Monday 12th February 2013

Snatch 16 x 1 EMOM – 87.5, 87.5, 87.5, 90, 90, 90, 92.5, 92.5, 92.5, 95, 95, 95, 97.5, 97.5, 100, 100

C&J 16 x 1 EMOM – 115, 115, 115, 117.5, 117.5, 117.5, 120, 120, 120, 122.5, 122.5, 122.5, 125, 125, 127.5, 127.5

Back squat to heavy triple – 170, 175, 180

Let’s hope things are getting back in the groove!

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MAX OUT

It was more of a fizzle out today…legs and back in pieces, hands wrecked, knees on fire…

Friday 25th January 2013

Max snatch for the day – 105kg

Max C&J for the day – 135kg

Max back squat for the day – 195kg

The snatch got pretty volumous…

50x2x1, 60x2x1, 70x2x1, 80x2x1, 90x2x1, 95x2x1, 100×1, 105×1(f), 105×1(f), 105, 107.5×1(f), 107.5×1(f), 107.5×1(f), 107.5×1(f), 110×1(f)

I pushed for the 110 as the bar was moving really well. I just couldn’t put it in the right position! On the C&J, I stood up 140kg three times! The jerk just wasn’t there today. However, after a jerk PB this week I’m fairly happy with the weeks training. Also, given the squat volume and how my legs feel I was grateful to stand up with 195!

Glad to get this week out of the way. I’m looking forward to the shift from volume to intensity!

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Wednesday – VOLUME

Just remember…

Photo

 

Wednesday 23rd January 2013

1. Power Snatch to Hang Snatch – 77% x 2 x 2 (85kg), 73% x 2 x 3 (80kg)

I took the complex to max – 100kg

2. Clean Pulls – 97% x 3 x 3 (145kg)

3. 2″ Deficit Clean DL w pause at floor & knee – 105% x 3 x 3 (157.5kg)

4A. Back Squat – 81% x 2 x 5 (162.5kg)

4B. 45″ Box Jump x 3 x 5

I’m glad today is over!

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Wednesday – Back to SKWATZ!

After an enforced break from full lifts and squatting due to a hip issue, I actually managed to squat today. Albeit, at 78% of my 1RM. It’s amazing what being sensible can do!

Wednesday 16th January 2013

Snatch – 82% x 1 x 3 (90kg)

C&J – 83% x 1 x 3 (120kg)

Clean Pulls – 95% (of clean) x 3 x 3 (142.5kg)

2″ Deficit Clean DLs (2s pause at ‘floor’) – 103% (of clean) x 3 x 3 (155kg)

Back Squat – 78% x 3 x 5 (155kg) 

P.S – deficit pause deadlifts suck!

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M-O-A-R-V-O-L-U-M-E

Monday was pretty volumous, today was no better. In fact, because the pulls and DLs were of the clean, rather than snatch, variety and the squats were back squats – the session sucked all the more! Training by yourself can sometime be quite tough…today was one of those days!

Wednesday 9th January 2013

1. Snatch – 80% (87.5) x 1 x 4 (all warm up sets were doubles and done as board snatch)

2. C&J – 80% (115) x 1 x 4

3. Clean Pulls – 90% of clean (135) x 3 x 3

4. 2″ Deficit Clean DL with pause at false floor – 100% of clean (150) x 3 x 3

5a. Back Squat – 75% (150) x 3 x 5
5b. 43″ box jumps x 3 x 5
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Make mine a double!

First training day of 2013 was a double! It’s good to be back, albeit a little heavier!

Wednesday 2nd January 2013

AM

Back squat – 75% x 5 x 5 – 150kg
Clean deadlift – 90% (of clean) x 5 x 3 – 135kg
Push press – 70% x 5 x 5 – 80kg
Jerk dip squat – 90% (of jerk) x 5 x 3 – 130kg

PM

Muscle snatch – 40% (of snatch) x 3 x 2 – 45kg
Power clean + clean – 60% (of clean) x 2 + 1 x 3 – 90kg (2x power cleans + 1x clean)
Power jerk + jerk – 60% (of jerk) x 2 + 1 x 3 – 87.5kg (2x power jerk + 1x split jerk)

Bring on 2013

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No Feet Monday

I quite like the ‘no feet’ variations. I reintroduced them recently and I’m hoping the variation will improve my speed under the bar and force a more aggressive turn over. I want 115/150 by Christmas!!!

Anyway, today looked like this:

Monday 3rd December

‘No Feet Snatch’

40x1x1, 50x1x1, 60x1x1, 70x1x1, 80x1x1, 90x1x1, 95x1x5

‘No Feet C&J

80x1x1, 100x1x1, 110x1x1, 120x1x1, 125x1x3

5RM Back Squat – 180kg

The 95 and 125 are just over 85%, which I am happy with as they felt really nice. The squat is 7.5kg under my 5RM PB however, I was following the Texas Method at the time and squatting was the primary focus. What I’m trying to say is that I’m please with the squat too!

On a separate note, there are still a couple of places left for remote coaching. Fill in the form if you’d like more details.

 

 

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Monday – AM & PM

After a nice relaxing weekend climbing trees and ‘trimming’ them, I decided to get a AM and PM session in today. I think it’s called ‘making hay’?

Monday 29th October

AM

Descending 3 point pause snatch – 102.5kg

(Stand the bar up, pause at hip, below knee and 1″ off the floor)

Ascending 3 point pause C&J – 130kg

(Pause 1″ off the floor, below knee and at hip)

PM

EMOM 8×1 snatch/hang snatch @ 75% – 80kg

EMOM 8×1 power clean/fs/jerk @ 75% – 105kg

Max back squat single – 200kg

After all the volume today I was pleased to see 200 move as quickly as it did.

GOOD DAY!

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