snatch 1 set 3 at 60, sets 2 at 70,70,75 singles at 80,80,85
power snatch from blocks sets 3 at 60,65,65 sets 2 at 70,70
power clean into full clean sets 3 at 80,85,90,90
power clean from blocks sets 3 at 80,80,80 sets 2 at 90, 90
back squat sets 3 at 110,120,125 sets 10 at 80,80
snatch deads sets 2 at 90,95,100,100,100
though was going to die half way through and then at the end felt like could do another hour
total volume today around 90 lifts
had a massage today twas brilliant after training knee feels like i had a transplant no clicking no pain = happy andy
Wednesday, January 13, 2010
a light one but good crack
easy day today with only 36 lifts or that
power jerk sets of 3 at 80,82.5 sets of 2 at 85,85,90
front squat 1 set 5 at 80, sets 3 at 90,100, 1 set 2 at 110
push press sets 2 at 70,75,75,80,80,80
felt great after it.
power jerk sets of 3 at 80,82.5 sets of 2 at 85,85,90
front squat 1 set 5 at 80, sets 3 at 90,100, 1 set 2 at 110
push press sets 2 at 70,75,75,80,80,80
felt great after it.
sundays fun
did a bit of kettlebell swinging and snatching to get the blood flowing to recover from the previous days session and before i had a stretch and did my boring ass shoulder stuff.
kettlebell stuff was fun had started off on the statioanry bike but was bored after like 3 mins so gave that idea up think bit of kettelbell stuff will be more fun to get a bit of bloodflow going
messed around on the fat bar with sull and byrd god my midget hands are awful week me thinks i need to unweaken me hands !!!!!
kettlebell stuff was fun had started off on the statioanry bike but was bored after like 3 mins so gave that idea up think bit of kettelbell stuff will be more fun to get a bit of bloodflow going
messed around on the fat bar with sull and byrd god my midget hands are awful week me thinks i need to unweaken me hands !!!!!
mondays training at long last
gotten a bit lazy qith the blog oops twas bound to happen
mondays
snatch
1 set 3 at 60 and 70, sets of 2 at 70, 75, 75, 1 single at 80
power clean and jerk
5 sets of 2 power clean and 2 jerks at 80, 80,85,85,90
back squat
3 sets 5 at 90,100, 3 sets 3 at 110,120,120
clean deadlifts no hook sets of 2 at 100,100,110,110,120,120,120
grip is a bit weak so going to address that problem
ps 5 sets of 2 is total volume in power clean work not 5 sets 2 at each of the weights i really am struggling to make sense
mondays
snatch
1 set 3 at 60 and 70, sets of 2 at 70, 75, 75, 1 single at 80
power clean and jerk
5 sets of 2 power clean and 2 jerks at 80, 80,85,85,90
back squat
3 sets 5 at 90,100, 3 sets 3 at 110,120,120
clean deadlifts no hook sets of 2 at 100,100,110,110,120,120,120
grip is a bit weak so going to address that problem
ps 5 sets of 2 is total volume in power clean work not 5 sets 2 at each of the weights i really am struggling to make sense
Sunday, January 10, 2010
the first official training of this years national club champs
byrd was back from the motherland and sull was in fine form and the banter was mighty
power snatch 1 set 2 at 70, singles at 75, 80, 80, 82,5 missed, 82.5, 82.5, 1 set 2 at 70
power clean into front squat and jerk singles at 90,90,95,95,97,97,100,100
back squat 1 set 5 at 100, 1 set 3 at 110, 120, 1 set 2 at 130, 2 sets 2 at 120
snatch pulls 2 sets 2 at 90, 1 set 2 at 95, 2 sets 2 at 100, 2 sets 3 at 95
total lifts 70ish
felt shite before training due to a run in with some cider !!!! felt great once got into it .
power snatch 1 set 2 at 70, singles at 75, 80, 80, 82,5 missed, 82.5, 82.5, 1 set 2 at 70
power clean into front squat and jerk singles at 90,90,95,95,97,97,100,100
back squat 1 set 5 at 100, 1 set 3 at 110, 120, 1 set 2 at 130, 2 sets 2 at 120
snatch pulls 2 sets 2 at 90, 1 set 2 at 95, 2 sets 2 at 100, 2 sets 3 at 95
total lifts 70ish
felt shite before training due to a run in with some cider !!!! felt great once got into it .
Saturday, January 9, 2010
fridays training
snatch balance 2 set 3 at 70, 1 set 3 at 75
snatch 1 set 3 at 65, 1 set 2 at 70, 1 set1 at 75
power clean and power jerk 1+2 at 80, 1+2 at 80, 1+2 at 85, 1+1 at 90, 3 power cleans at 90
press 2 sets 6 at 50
total lifts 42
nice easy session yesterday am in bits today though proper country wedding last night dying !!!!!
snatch 1 set 3 at 65, 1 set 2 at 70, 1 set1 at 75
power clean and power jerk 1+2 at 80, 1+2 at 80, 1+2 at 85, 1+1 at 90, 3 power cleans at 90
press 2 sets 6 at 50
total lifts 42
nice easy session yesterday am in bits today though proper country wedding last night dying !!!!!
Thursday, January 7, 2010
a bucket load of lifts
today was my heavy loading day with 30% of the weekly volume
snatch 1 set 3 at 60,2 set 2 at 70, 1 set 2 at 75, 1 single at 80
power snatch from block 2 sets 3 at 60, 2 sets 2 at 70
power clean into front squat 85 2 sets of 2, 90 2 sets 2
power clean from blocks 80 1 set3. 85 2 sets 2, 90 2 sets 2, 90 for 1 set
back squat 1 set3 at 100, 1 set 3 at 110, 1 set 3 at 120, 2 sets 3 at 110
snatch deadlift 5 sets 2 at 90
total lifting volume 84 or 86 ish
was a great session enjoyable but long but nice easy day today with onlt 15% of the weekly volume tomorrow so should be feeling much better.
only 3 days into the week but loving the variation in volume from day to day
snatch 1 set 3 at 60,2 set 2 at 70, 1 set 2 at 75, 1 single at 80
power snatch from block 2 sets 3 at 60, 2 sets 2 at 70
power clean into front squat 85 2 sets of 2, 90 2 sets 2
power clean from blocks 80 1 set3. 85 2 sets 2, 90 2 sets 2, 90 for 1 set
back squat 1 set3 at 100, 1 set 3 at 110, 1 set 3 at 120, 2 sets 3 at 110
snatch deadlift 5 sets 2 at 90
total lifting volume 84 or 86 ish
was a great session enjoyable but long but nice easy day today with onlt 15% of the weekly volume tomorrow so should be feeling much better.
only 3 days into the week but loving the variation in volume from day to day
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