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!

 

KEEP EVOLVING

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Monday – Ever Decreasing Volume!

The volume is slowly dropping and the intensity is picking up…FINALLY!

Monday 28th January 2013

AM

Snatch – 88% x 1 x 3 (97.5kg)

C&J – 88% x 1 x 3 (127.5kg)

PM

2″ Deficit Pause Clean Pulls – 90% x 3 x 3 (100kg)

Back Squat – 84% x 2 x 5 (167.5kg)
In the AM session it took me 5 attempts to hit the 3 reps on both the snatch and the C&J, everything felt like crap!
In the PM session I ‘warmed up’ for the pulls by snatching up to 100kg with no misses. It felt like a different lift! This sport makes no sense!!!
KEEP EVOLVING
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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

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New Program

I have made a change to my current program. With 12 weeks before the Welsh Championships I thought it was time to get some volume in. Lighter loads to allow me to focus on consistency, power variations to force a more aggressive finish and turnover. I’ll still be training Mon-Fri with the weekends off.

Monday 10th Dec

– Power snatch – 75% x 1 x 10; 1 min rest – 82.5

– High-hang clean& jerk – 75% x 1 x 10; 1 min rest – 110

– Front squat – 70% x 1×5; focus on speed up – 120

– GHD sit-ups – 50 total – 5×10

Tuesday 11th Dec

– Snatch – heavy single; 75% of that x 1 x 5; 1 min rest on drop sets – 102.5; 77.5x1x5

– Clean – heavy single; 75% of that x 1 x 5; 1 min rest on drop sets – 140; 105x1x5

– Front squat – heavy single; 80% of that x 2 x 2 – 165; 132.5x2x2

– Weighted back extensions- 30 total; DB behind neck – 3×10 @ 15kg

KEEP EVOLVING
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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!

KEEP EVOLVING

MAX DAY – Chasing 250

Max Day seems to come around so fast! Tired and aching this morning but, surprisingly, my jump came in at a respectable 27.9, just 1.3 under Monday’s. Based on that, I was expecting a good session…

Friday 26th October

Max snatch – 107.5kg

Max C&J – 140kg

A 2.5kg PB total, but I was hoping for a triple PB today. As you can see in the video, I attempted 110/142.5 – it didn’t come off today…

 

Maybe the volume in the session had someting to do with it!?

Have a great weekend and stay strong!

KEEP EVOLVING

Friday – VOLUME DAY!

August 3rd 2012

EMOM 10×1 snatch – 87.5kg 

EMOM 10×3 front squat – 130kg

EMOM 10×3 close grip bench press- 100kg

Happy weekend everybody!

Enjoy the start of the athletics this weekend…and the 105kg weightlifting category!

KEEP EVOLVING

WOD – Volume Day

July 27th 2012

EMOM 10×1   – Snatch – 82.5kg – this felt REALLY good today. Everything seemed to click – hitting the superman pull just help me ‘pop’ straight into the pocket. It felt like I had an age to get under the bar.

EMOM 10×3 – Front squat  – 125kg – The first 3 sets felt slow. I seemed to build the speed with each set.

EMOM 10×3  – Close grip bench – 95kg – Nothing to report. Fairly comfortable.

Another week in the books!

KEEP EVOLVING

WOD – Deficit HSPUs, Weighted Pull-ups and DB Rows

20 minutes to establish 5RM max deficit HSPUs – 5 inches

4×5 weighted pull-ups – 26, 30, 34, 34kg

2 minutes rest between sets

3×8 one arm DB rows – 50kg

KEEP EVOLVING