Hi everyone,
Just creating this log to keep myself accountable and working hard in the weight room!
Current Pbs at 77kg bodyweight are as follows
Snatch 94
Clean and jerk 126
Front Squat 155
Back Squat 177.5
Deadlift 220
Strict press 82.5
Weighted pull up +45kg
Feel free to follow and give advice
Training tonight All weights in kg
Snatch
75, 77, 80, 82, 85 X2
Back squat
135, 140 x 6
Double Rest pause
140 X 6, 3, 2
Klokov press
45,45 X 2
Double Rest pause
52 X 6,3,1
Ring dip
Bw X8, +8kg X 8,
Drop set
6 X +16, 2× + 8, and 2× BW
Tricep pushdown
Ss seal row
3 sets of 6 each
Conditioner
Every 2 minutes alternate between 20 secs of assault bike and prowler at 140kg
Training tonight All kg
Clean and jerk doubles,
102, 105, 107, 110, 113
Clean pulls
2X6 @ 137
Double rest pause
6,3,2 @142
Weighted pull up
+8 ×6
+12 ×6
Double rest pause
6,3,2 @+16
Reverse flies
2X8 @ 10kg
Drop set
6,2,2 @ 15,12.5, 10 EH
Bicep curl DB
8 @ 15 Eh
6 @ 17.5 EH
6 @ 17.5 EH with 4 sec eccentric
Conditioning
Shoulder to overhead 40kg
Cal Row
18, 15, 12, 9, 6, 3 each
Time 6.10
Last nights training. All kg
Clean Complex 1 clean, 1 hang Clean, 1 push jerk, 1 split jerk
2 X 60
2 X 80
1 X 90
2 X 100
Front squat
2 X 6 @ 125
Rest Pause
6,2,1 @ 125
Strict press
2 X 6 @ 65
Rest pause
4, 1, 1 @ 67.5
Flies
2 X 8 @ 20
Drop Set
6 @ 25, 2 @ 22.5, 2 @ 20
Close grip bench press
2 X 8 @ 50
4 Second eccentric
6 @ 50
Farmers Walk 20 M
120
160
190
200
Training tonight
Snatch complex : Power / hang snatch
40 X 2
50 X 2
60 X 2
70
80
Snatch pulls
2 X 6 @ 105
RP
6, 3, 2 @105
Seal row
2x6 @ 70
Rp
6,3,2 @ 70
Chin up
2 X 8 @ + 10
Drop set 6,2,2 @ + 16, 10, 8
Barbell curl
8 @ 30/35
6 @ 35 with 4 second eccentric
Conditioning
SDLHP 42.5 1,2,3…10
Box hop 24 10,9,8…1
Time : 4.30
Friday night training
Snatch work up to heavy single
Finished at 90 kg
Clean and jerk, work up to heavy single
Finished at 123 kg but clean felt good so went up to 130kg
Then 25 min EMOM
Saturday morning training
3 Circuits
Barbell row X 6 @80kg
skull crusher X 10 @ 16kg Each hand
Side plank 30 sec each side
3 Circuits
DB Incline press
2 X 6 @ 40kg and 1 X4 @ 42.5 kg each hand
barbell curl
3 X 12 @ 35kg
Flutter kicks
3 X 30 sec
Conditioning
10 rounds with 30 sec rest after each round
5 wall balls
3 hand stand push ups
1 clean 100kg
150 m Row/ski
Time 22.14
Training from Last night
Ramp to 2RM Snatch,
Doubles at 40, 5 X 50, 2 X 60, 70, 75 80, 85 88
Ramp to 2RM Front Squat
Doubles at 4 X 60, 3 X 90, 2 X 120, 130, 140.
Ramp to 5RM Klokov Press from deep squat
Empty Bar, 40, 45, 50, 55
Supersets
A1 Seal Row 8 @ 70, 6 @ 75, Rest Pause 6,3,2 @80
A2 Ab Wheel
B1 Pull up 6 @ +8, 6 @ +16 Drop Set 6 @ +20,2 @ +16, 2 @ +8
B2 Ring Dip 6 @ +8, 6 @ +16 Drop Set 6 @ +20,2 @ +16, 2 @ +8
B3 GHD Raises 3 X10
Metcon AMRAP
5 Bar Muscle up (unbroken only)
400m Run
10 KB Swing 32kg
20 Cals
2 Rounds plus 5 muscle ups
Yesterdays training
Clean and Jerk singles
95, 98, 102, 105, 108, 112 and 115
Back squat Ramp to 3RM
3 X 60, 90, 11, 130, 150, 160
Circuit
Single arm db press 10 @ 25 E A, 8 @ 25 EA 6 @ 30EA
Chin up 10 @ BW, 8 @ + 10, 6 @ +20
Single arm db row 10 @ 40EA, 8 @ 40 EA, 6 @ 45 EA
Single leg RDL 10 @25 Op Leg to hand X 3
Conditioning
4 Rounds
15 cals AB
5 Wall balls
5 Burpee
5 KB Swing 32 Kg
Circuit, Ramp to 3RM on all lifts, built for battle style.
Weight 78 KG, only 3RM listed.
Snatch: 83KG (first time going so heavy for a triple, felt really good)
Jerk from Racks: 115
Zercher Squat : 130
Seal Row : 85
Strict press : 75
Light Circuit: X3
GHD 10 Reps
Hanging leg raise 10 Reps
Front plate raise 10 @ 20Kg
Face pull 10 reps
Conditioning
5 Rounds Time 10.07
15 Cals ski
9 front squat 40 KG
9 Push press 40KG
Snatch light day Power Clean
40kg 2 X 2 2 X 2 @ 60 Kg
50kg 2 X 2 2 X 2 @ 80kg
60kg 2 X 2 2 @ 90kg
70kg X 2 1 @ 100, 110, 117, 120 kg
75 kg 6 X 1
Snatch pulls Clean pulls
3 X 3 @ 100kg 3 X 3 @ 137 kg
Circuit 6 reps on each except flutter kicks
Incline db chest press 30, 35, 40 Each hand
single arm row 30, 35, 40 Each side
Flutter kicks with 10kg plate, 3 X 30 sec
Bulgarian split squat 17.5, 22.5, 25 each hand
Conditioning 90 sec on 90 sec off 4 Rounds
10 cals assault bike
6 Burpee over bar
Remaining time thrusters @ 40 kg
11 Reps every round on thruster
Friday’s training
Circuit 5 Reps 4 Reps 3 Reps 2 Reps 1 Rep
Snatch 60KG 65 70 72.5 75
jerk 80 85 92 100 105
Back squat 112 .5 122.5 130 137.5 145
Seal row 60 65 70 75 77.5
Military press 50 55 60 65 67.5
Training yesterday
Snatch Build to 3 RM
84kg
3 X3 @ 70kg
Front squat Build to 3 RM
140kg
3 X 5 @112.5kg
Circuit
Pull up 6 @ +10kg, 6 @ +20, 6,2,1 Rest Pause @ 20kg
DB military press 2 X6 @ 25kg each hand 4,1,1 @30kg each hand RP
ab Wheel 3 X 10
Db Seal Row 2X8 @30kg 1 X 6 @30kg with 5 sec eccentrics
Glute bridge 2 X 8 @112.5kg and 1 X 6 @112.5 with 4 sec eccentrics
Weigh in yesterday morning 78kg up 1
Yesterday training
Klokov press
5 @ 45, 4 @50, 3@ 55, 2 @60, 1 @ 65
Snatch grip push press into overhead squat
65, 70. 75, 80, 90. 95
Power clean Ramp to 3 RM
110kg
Snatch Pulls with pause mid shin and above knee
3 X 3 @ 100kg
Clean pulls with pause mid shin and above knee
3 X 3 @ 135kg
Circuit
Ring Dip 6 @ +10, + 20 RP 6, 3, 2 @ +24
Seal Row 6 @ 65, 70, RP 6, 3, 2 @ 72.5
hanging leg raise 3 X 10
RDL 3 X 6 @ 100
Circuit 5 reps 4 reps 3 2 1
Snatch 67.5 72.5 76 80 85
Jerk 92.5 97.5 105 110 115
B squat 130 137.5 145 152.5 160
Seal Row 70 75 77.5 80 85
Military p 60 65 67.5 72.5 75
How long do you rest between exercises in your circuits?
Depending on how heavy the sets are 1 minute to 2 minutes usually. Although I have been known to rest more on occasion.Hope thats helpful.
Training last night
Ramp to 3RM Clean and jerk
60, 60, 80, 100, 110, 115
Cleans felt light so I went 123 for a single clean and jerk, hit it and the clean felt light. Went on to clean 128 and 133kg for a new Clean PB. 3 KG off 300lbs, wish I knew that at the time. Would have went for it
Ramp to 3RM Zercher Squat
100, 120, 135 Getting very close to 3 RM Front squat,
Circuit
Db Bench press 10 @ 35 eh, 8 @ 40 eh, 3 @45
DB RDL 10, 8, 6 @30 opposite hand to foot es
Single arm row 10 @ 35 eh, 8 @ 40 eh, 6 @ 45 eh
bulgarian split squat 10, 8, 6 @ 25 eh
Conditioning 10 Amrap 2 rounds plus 4 front squats
20 cals bike
20 front squats 60 kg
20 double unders
Training Friday night
Max of the day snatch, clean and jerk and front squat
92 kg/ 124 kg / 153 kg
30 Amrap weight on bar 80kg
6 deadlift
6 db shoulder to overhead 22.5 each hand
6 front squat
6 db chest press 30 each side
6 back squat
6 db snatch 22.5
7 Rounds
Saturday training
Circuit 5 4 3 2 1
Snatch 60 65 67 70 75
Jerk 85 90 95 100 105
Squat 115 122 130 137 145
Seal row 60 65 70 75 77
Military 52 57 60 65 67