Monday Ramp to 2RM Snatch
2 @ 40/40/50/50/60/60/70/77/83/87/ missed 90
Ramp to 2 RM Front squat
70/70/90/110/135/145
Circuit
GHD 10 @ +10kg, 8 @ +15kg, 6 @+20kg
Pull up 10 @ + 8kg, 8 @ +14kg 2/2/2 @+24
dip same as pull up
single arm row 3 X 10 @35 each side
Klokov press from bottom of squat
5 @ 47.5 kg 4 @ 50 kg 3 @ 55kg 2@ 60kg 1 @ 65
Klokov pushpress standing into overhead squat X2
65, 70, 75, 80, 90
Power clean Ramp to 2 RM
60,60,80,90,100,110 115 X1ā¦ Felt really heavy.
Snatch pulls with 2 sec pause below knee and just above knee
3 X 3 @ 100kg
Clean pulls with 2 sec pause below knee and just above knee
3 X 3 @ 140kg
Circuit
Seal row 2 X 6 @70kg, 1 X 6 @ 70 with 4 sec eccentric
Tricep push down 2 X 12, 1 X 8 with 4 sec eccentric
Glute bridge 2 X 6 @120kg, 1 X 6 with 4 sec eccentric
Rear delt fly 3 X 10 @ 10kg each hand
Conditioning
Every 2 minutes alternating
A1 Assault bike X 20 secs max cals
A2 Front rack carry 20 secs
[quote=ācolm_rigney, post:15, topic:247424ā]
Circuit 5 reps 4 reps 3 2 1
Snatch 72 76 80 84 90
jerk 97 105 110 105 115
Squat 137 145 152 160 168
Seal row 72 75 80 85 90
Strict press 65 67 72 75 80
Missed the last strict press. Also missed the 90kg snatch twice before hitting it, dropped it behind first then in front.
Ramp to 2 RM clean and jerk of the day
2 @ 60/60/60/80/90/100/110 and 1 @118ā¦ 118 felt very heavy so left it there
Ramp to 2 RM zercher squat
2 @ 100/110/120/130/140
Circuit
Chin up 2 X 8 @ +16 1 X 6 @ +16 with 4 sec eccentric
Db Incline press 2 X8 @ 35 e h 1 X 6 with 4 sec eccentric
Seal row 2 X 8 @ 35 e h 1 X 6 @ 40 eh with 4 sec eccentric
RDL 3 X 8 @ 25 opposite hand opposite foot
Bulgarian split squat 2 X 8 @25 eh and 1 X6 with 4 sec eccentric
Conditioning 11.04
10 Cals ski
1 Rope climb
15 box jumps
2 Rope climbs
25 Box jumps
3 Rope climbs
35 Box jumps
20 Cals ski
Friday night training
Max on following lifts for the day
Snatch Clean and jerk Back Squat Sumo Deadlift
90 120 170 227 (PB, first ever 500lb dead)
Saturday weigh in 78 kg
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
Monday night training
Ramp to max snatch and front squat
hit 90kg in snatch after 5 failed attempts/ Felt so heavy
Hit 150 in front squat and just missed 157.5, will squat that very soon
Circuit
Pull up 8@ + 8/ + 10 6 @ + 10 with 4 sec eccentric
Db strict press 2 X 8 @ 25 each hand/ 6 @ 25 with 4 sec eccentric
Leg raise 3 X 10
Seal Row 2 X 8@ 70 and 6 @ 70 with 4 sec eccentric
ghd 8 @ + 5/ + 10 and 6 with 4 sec eccentric
Felt terrible all session so left conditioningā¦ Drank way too much saturday and sunday!
5 RM Klokov press from deep squat
5 @ empty bar, 5 @ 40/50/60
Felt very light actually great to get 60kg
1 RM Klokov push press into overhead squat
60/70/80/90/100
Only started these a few weeks back, great to be already seeing progress.
1 RM power Clean for the day
1 @ 60/65/70/75/80/90/95/100/110/115
Felt good not great
Snatch Pulls with pause below and just above knee
3 X 3 @ 100
Clean Pulls with pause below and just above knee
3 X 3 @ 140
Circuit ( light because very heavy day tomorrow)
Glute bridge 3 X 6 @ 140
face pull 3 X 12
Tricep push down 3 X 12
Band pull apart 3 X 12
Wednesday night training
Snatch
5@ 76/ 4@ 80/ 3 @84/ 2 @90
Jerk from rack
5 @ 102/ 4 @ 110/ 3 @ 115/ 2 @ 121
Back squat
5 @ 145/ 4 @ 152 / 2 @ 160 / 1@ 168
seal Row
5 @ 75/ 4 @ 80/ 3 @85/ 2@ 90/ 1 @95
Strict press
5 @ 67/ 4 @ 70 / 2 @ 75 / 1 @77
Thursday night
Ramp to max of day clean and jerk
5 @ 60/ 3 @ 80 / 2 @ 90
1 @ 100/110/117/122
Zercher squat ramp to max of day
1@ 90/10/110/120/130/140/145
db circuit
incline press 10 @ 30 es/ 8 @ 35/ 6 @40
RDL 10 @ 30 es/ 8 @ 35/ 6 @40
Seal Row 10 @ 30 es/ 8 @ 35/ 6 @40
reverse lunge 10 @ 22.5/ 8 @25/ 6 @300
Conditioning
21-15-9 7.11
Cals on any machine free Rower/bike/ski
Kb swing
wall ball
Friday night training
Snatch to heavy single
5 @ 40/50/60 2 @ 65/70/75 1@ 80/82.5/85/87.5 kg
Clean and jerk to heavy single
5@ 60/ 3 @ 80/ 1 @ 9/100/110/117/121
Front squat to heavy single
5 @ 60/90/ 3 @ 110/ 1 @ 135/ 140/147.5/152.5
Saturday training
Snatch
5 @ 60
4@ 65
3 @ 67.5
2 @ 72.5
1 @ 75
Clean and Jerk
5 @ 85
4 @ 90
3 @ 95
2 @ 100
1 @ 105
Back Squat
5 @ 115
4 @ 122.5
3 @ 130
2 @ 137.5
1 @ 145
Training from Last night, missed Monday due to working late
Snatch (Light day)
5 X 60kg/ 4 X 65/ 3 X 67.5/ 2 X 72.5/ 1 X 75
Squat cycle Front squat/ Back squat superset
4 X 7/13 @ 97.5kg
Circuit
Pull up 3 X10 @ +10kg
Lateral Raise 3 X 10 @ 10kg
Ab Wheel 3 X 10
GHD 3 X 10
Seal Row Ā£ X 10 @ 30kg each side
Training last nightā¦
Clean and jerk
5 X 75kg/ 4 X 82.5/ 3 X 90/ 2 X 95/ ! X 102.5
Klokov press from deep squat
5 X 20kg/ 40/ 50 3 X 60
Klokov push press into overhead squat
5 X 60/70/80
Snatch Pulls/ Clean Pulls
3 X 5 @ 100/140
Circuit
Dips 3 X 10 @+14kg
Face pull 3 X 10
Glute Bridge 3 X 10 @ 130kg
Hanging leg raise 3 X 10
Legs feeling like Jelly after first day of new squat cycle, everything involving them is horrible.
Snatch
5 X 67.5 kg/ 4 X 72.5/ 3 X 76/ 2 X 80/ 1 X 85kg
Front Squat/ Back Squat
4 X 7/13 superset with 92.5 kg
Circuit
chin up 3 X 10 with + 10kg
strict press 3 X 10 with 40kg
Seal row db 3 X 19 with 30kg es
Pull through 3 X 10
Friday night training
Snatch
5 Reps @ 75 kg/ 4 Reps @ 80/ 3 @ 85/ 2 @ 90 / 1 @ 94 (Equals PB)
Clean and Jerk
5 reps @ 100kg/ 4 @ 107.5/ 3 @ 114/ 2 @120/ missed 127.5
Deadlift
5 X 5 @ 160kg
Light circuit
Tricep pushdown 3 X 10
Hollow hold 3 X 30 Secs
Band Pull apart 3 X 10
Bicep curl 3 X 10
Saturday training
Clean and Jerk
5 @ 90/ 4 @ 95/ 3 @ 100/ 2 @ 107.5/ 1 @ 114
Zercher Squat
5 X 3 @ 124kg
Circuit
Incline db press 3 X 5 ( 30, 35, 40)
Seal row 3 X 5 ( 30, 35, 40)
Reverse Lunge 3 X 5 @ 70kg
Tricep pushdown 3 X 10
Training Monday
Snatch
2 X 3 @ 57
2 X 2 @ 67/ 72
2 X 1 @ 77
Front squat/ Back
5 sets of 4/8 @ 112.5 kg
Circuit
Pull up 8 with + 8/ + 14 RP 6/3/2 with +20
Ring Dip Same as pull up
Ghd 2 X 8 with 15kg plate and 6 with slow eccentric
seal row 2 X 8 @ 70kg / 6 with slow eccentric X 75
Tuesday
Clean and jerk
2 X 3 @ 77.5
2 X 2 @ 90/95
2 X 1 @ 102.5
Klokov press from deep squat
3 X 20/ 40/50/ 60
2 X 65
Snatch pulls / Clean pulls with pause below knee
3 X 3@ 105/ 140
Circuit
Military press 2 X 8 @ 60/ RP 6/1 with 65
seal row db 2 X 8 with 35 eh/ RP 6/3/2 40 eh
front rack carry 50 m 2X 90 / 1 X 100
Lean away lateral raise 2 X 8 @ 10/ 6 with slow eccentric
Conditioning 1/2 Mary 4 rounds
5 hspu
10 pistols
15 pull ups
Wednesday
Snatch
2 X 3 @ 67
2 X 2 @ 72
2 X 2 @ 77
2 @ 81
2 X 1 @ 86
Front Squat/ Back Squat 4/8
5 Sets at 105kg
Circuit
RDL 3 X 8 @ 105
Chin Up 2 X 8 @ plus 14/ 1 X 6/3/2
reverse raise 3 X 10 @ 10 es
Single arm db press 2 X 8 / 1 X 6 with slow eccentrics with 20kg
Conditioning
EMOTM
5 Burpees over bar
7 thrusters 40kg