Thursday training
Clean and Jerk
2 X 2 @ 90/95/102
2 @ 107.5
1 @ 115
Zercher Squat
5 X 2 @ 130 KG
Push Press
5 @ 80
4 @ 90
3 @ 95
2 @ 100
1 @ 105
Circuit
Face Pull 3 X 12 with band
Seal Row 3 X 8 @ 35 eh
skull crusher 3 X 8 slow tempo 28 KG
Friday night training
Snatch/ Clean and Jerk Build to 1 rm for the day
Hit 90 and 120, not great but ok considering I was very sick last week
Deadlift
5 X 1 @ 182kg
Saturday training
Snatch
5 X 57.5 kg
4 X 62.5 kg
3 X 67.5 kg
2 X 72.5 kg
1 X 77.5
Clean and jerk
5 X 75
4 X 82.5
3 X 90
2 X 95
1 X 102.5
Back squat
5 X 5 @ 125 kg
Monday night
Snatch
2 X 3 @ 57
2 X 2 @ 67.5
2 X 2 @ 72.5
2 X 1 @ 77.5
Front squat / Back squat superset 4/8
5 sets of 120kg
Circuit
Pull up 2 X 8 @ +14/ 1 X 6/2/1 @ +20
Ring Dip 2 X 8 @ +14/ 1 X 6/3/3 @+20
GHD 2 X 8 @ +20/ 1X 12 with 20
Seal Row 8 @ 72.5/ 6 @ 72.5 / 10 @ 60
Conditioning
8 AMRAP 2 rounds +11 reps
10 Burpee over Box
15 Cal Ski
20 goblet squat
Tuesday night
Clean and Jerk
2 X 3 @ 75
2 X 2 @ 90/95
2 X 1 @ 102 kg
Klokov press from Deep squat
5 @ 20/40/50
3 X 3 @ 60
Snatch Pulls
3 X 3 @ 105
Clean Pulls
3 X 3 @ 150
Circuit
Military Press 2 X 8 @ 60kg/ Cluster 2/2/2 65kg
Seal Row 2 X 8/ Rest pause 6/2/2
Glute Bridge 3 X 10 @ 100kg
Lean away lateral raise 3 X 10 @ 10 kg
Conditioning
14.2 from Crossfit open Overhead squats and chest to bars pull ups
126 reps in 9 minutes, hands are sore today
Wednesday night training
Snatch
2 X 3 @ 67.5
2 X 2 @ 72.5/77.5
2 @ 81
2 X 1 @ 86
Front squat/ back squat superset 4 / 8
5 Sets @ 113 kg
Supersets
A1. RDL 3 X 8 @ 113
A2. Chin up 2 X8 @ +16/ 1 X 6 @ + 16
B1. Incline DB Press 6 @ 15/25/30/35/40 and 2 @ 45 each hand
B2. Seal Row DB " " "
Conditionin
Row 500m 400m 300m 200m 100m
1 Minute rest between sets
Friday night
Snatch
5 @ 60
4 @ 65
3 @ 70
2 @ 75
1 @ 80
Clean and Jerk
5 @ 60
3 @ 80
2 @ 90
1 @95/100/103
Deload day for comp on saturday
Saturday comp day, went poorly
Snatch 88, and then missed 92 twice
Clean and jerk
115/ 120 and then missed the jerk on 125
Monday night
Snatch
2 X 3 @ 57.5
2 X 2 @ 67.5/72.5
2 X 1 @ 77.5
Front squat/back squat 6 sets
A1 Front squat 3 Reps @ 127.5
A2 Back Squat 6 Reps @ 127.5
B1 Pull up 10 @ bw/ 2 X 8 @ +10kg
B2 DB chest press 3 X 10 @ 30 es
C1 Face pull 3 X 12
C2 Glute Pull through 3 X 10
Conditioning 5 rounds for time 9.41
12 Cals assault bike
12 Burpees over bar
Tuesday night
Clean and Jerk
2 X 2 @ 75/90/95
2 X 1 @102.5
Klokov press from deep squat
3 @ 20/40/50/60
3 X 5 @ 50
Snatch pulls
3X3 @ 110
Clean Pulls
3 X 3 @ 140 with pause at knee
A1 Military press 2 X 8 @ 60 and cluster of 2/2/1 @ 70
A2. Db RDL 3 X 8 @ 30kg opposite hand /leg
B1 Seal Row 3 X 10 @ 60kg
B2 Lateral raise 3 X 10 @ 10kg
Conditioning
The 300 Time 16.30
25 Pull ups
50 deadlifts 60 kg
50 push ups
50 box jumps
50 floor wipers 60 kg
50 kb GTO 16kg
25 Pull ups
Wednesday night
Snatch
5 @ 67.5
4 @ 72.5
3 @ 77.5
2 @ 81
1 @ 86
Squats 6 Super sets at 120kg
A1 Front squat 3 Reps
A2 Back Squats 6 Reps
Circuit
Pull up 6 @ BW/+10/+20 cluster 2/2/2 @ +24kg
Dip " " "
Seal row 3 X 6 @ 35 each hand and cluster 2/2/2 @ 45 each side
Prowler 3 x 25 m with 187 kg 1 X 25 M with 270kg
Thursday night
Clean and Jerk
5 @ 90kg
4 @ 95
3 @ 102
2 @ 107
1 @ 115
Zercher squat
5 X 3 @ 127.5
Push press
5 @ 80
5 @ 90
4 @ 95
2 @ 97.5
A1. Db Militiary press 6 @ 22/26/28/30
A2. Single arm row 4 X 6 @ 35
B1. bicep curl 3 X 8 @ 16 eh
B2. Skull crusher 3 X 8 @ 35kg
Conditioning
13.4 7 Min AMRAP Score 66 reps
3 Clean and jerk
3 Toes to bar
6
6
etc
Friday night training
Build to snatch max
Finished with 90kg
Missed 92.5 four times , lost it behind me and smashed my back. Called it a day on snatching after that
Clean and Jerk
Build to heavy single
Finished on 120, jerks were feeling really rough.
Deadlift
5 X 5 @ 171kg
Saturday Morning
Snatch
Built to 4 X 2 @ 77.5 Kg
Clean and Jerk
build to 102.5 Kg for 4 X 1
Some light gymnastics work
Monday night
Snatch
5 @ 57.5
4 @ 62.5
3 @ 67.5
2 @ 72.5
1 @ 77.5
Squats supersets, 6 Sets @ 135kg
A1. Front squat 3 Reps
A2. Back squat 6 Reps
Circuit
Pull up 8 @ +8/+16 and 2/2/2/2 @ +24 Clusters
Ring Dip 8 @ +8/+16 and 3/3/3 @ +24 Cluster
Seal Row 8 @ 60/65 Drop set 5 @ 80 4 @ 70 4 @ 60
GHD 2 X 8 @ +20 1 X 6 with very slow eccentric
Ab Wheel 3 X 10
Tuesday night
Clean and jerk
5 @ 75
4 @ 82.5
3 @ 90
2 @ 95
1 @ 102.5
Zochov press
3 @ 20/40/50/62.5
3 X 5 @ 54kg
Circuit
Strict press1 X 8 @ 60 2 X 6 @ 65
Seal Row Machine 3 X 10
RDL Db 3 X 8 @ 35 each hand
Plate raise 3 X 20 @ 10 kg
Conditioning team wod
15 amrap
Person A
Ski AMRAP cals
Person B
10 sandbag cleans 20kg
10 thruster
10 pull up
10 toes to bar
As person b finishes a round swap
Will try to upload videos more often
Monday Night Training
Ramp to 3 RM in Snatch and Clean and Jerk
Finished with 82 and 110
Circuit 3 Rounds
Incline DB Press 10 @ 30kg each side/ 8,6 @ 35 each side
Seal Db Row 10 @ 30kg each side/ 8,6 @ 35 each side
Split Squat DB 10 each side with 17.5/ 8 @ 22/ 6 @ 26
RDL DB 3 X 10 @ 35 each hand
Tuesday night
Snatch Clean and Jerk
5 @ 60 5 @ 80
4 @ 65 4 @ 87.5
3 @ 70 3 @ 92.5
2 @ 72.5 2 @ 97.5
1 @ 77.5 1 @102.5
Build to heavy single front squat
Finished with 150
Strict Press and Pull up Build to 3RM
Finished with 72.5 on strict press and +32kg on pull up
3 X 5 @ 62.5 and +16 after
