Monday night
Light Session
Snatch 3 @ 50/50/60/70 1 @ 80/80/80
Clean and Jerk
1 @ 80/85/90/95/100/110
Front squat
3 @ 60/80/100/120 1 @ 130/140
A1 Dips 6 @ bw/+10/+20 rest pause @ +30 6/3/2
A2 Seal Row Db 35 Kg 3 X 6 / 1 X 6 with slow eccentrics
B1 Glute bridge 3 X 10
B2 Dragonfly
Tuesday night Light night
Snatch Complex/ power snatch/hang snatch
4 X 50/ 4 X 60 2 X 70/ 1 X 75/ 80/82.5
Clean Complex/ power clen and jerk/ hang clean and jerk
1 X 80/80/80/90/100/110
A1. Strict press 4 X 50/60 rest pause 70 X 4/1/1
A2 Pull up 4 X BW/+8/+16 Rest pause 4/2/1
Snatch
build to opener and hit for 3 reps
3 X 1 @ 90/ 1 @ 92.5 /3 misses at 96
Clean and jerk
build to opener and hit for 3 reps
3 X 1 @ 118/ 1 @ 123/ 2 cleans @ 125 and a missed jerk
Back Squat
6 @ 70/110/120/132.5
Double rest pause @ 145 reps 5/1/1
Light day, crossfit warm up
10 cals ski erg
10 wall balls
10 sit ups
10 lunges
15 of each
20 of each
12 min emom power clean
min 0 to 2 /4 reps @ 60
min 3 to 5 / 3 reps @ 80
min 6 to 8 / 2 reps @ 90
min 9 /1 rep @ 100
min 10/ 1 rep @ 110
min 11 / 1 Rep @ 115
Push press
6 @ 80 / 4 @ 90/ 2 @ 100 / 4 @ 92.5/ 6 @ 82.5
Metcon 32 kg kb
sumo hi pull and swings
3-6-9-12-9-6-3
3. 41 grip strength is a little lagging
Do you have a weightlifting comp coming up?
Yes nationals is next weekend. Not sure whether its Saturday or Sunday yetā¦ Weightlifting Ireland are a joke.
Haha at least you know the correct weekend.
Friday night training,
Snatch
2 X 3 @ 50/60 70
1 @ 77.5/ 82.5/87.5/90/92.5/90/90/90
Clean and Jerk 1 @ 60/60/60/80/80/80/90/100/110/115/115/115
Saturday
EMOM Power snatch
min 0 to 2/ 4 reps @ 50
min 3 to 5/ 3 Reps @ 65
min 6 to 8/ 2 Reps @ 75
min 9 to 11/ 1 rep @ 80
Power clean and jerk
2 X 3 @ 60
2 @ 80/90/ 100
1 @ 110/115
Snatch pulls
4 x 3 @ 100
Clean pulls
4 X 3 @ 130
Monday light training
Snatch Build to 88 kg for 3 singles
Clean and Jerk Build to 110 kg for 2 singles
Back Squat
Build to 150kg for 3 singles
Tuesday
Power Snatch Focus on speed
3 X 2 @ 65kg
Power clean and Jerk Focus on speed also
3 X 2 @ 90kg
Very quick and boring session, hopefully it all pays off this weekend.
Wednesday
Snatch
2 @ 70/ 2 @ 75/ 2 @ 80
Clean and Jerk
2 @ 90/ 2 @ 95/ 2 @ 102.5
Thursday
Power snatch from blocks
2 @ 50/50/55/55/57.5/60
Power snatch from the floor
2 @ 70/70/75
Power clean and jerk
2 @ 70/75/80/90/90/90/90
Competed Saturday at nationals and hit lifts of 91 and 120. Gets me into next year as well assuming no changes to scores. Hit 91 twice but was no lifted on press out. Looked harsh on my coaches video but thats the way it is.
No complaints about the 125 no rep on the clean and jerk
Monday evening
Slowly getting back to it will run CTās best damn natural for the next 3 to 4 weeks and add extra single leg move per push day to rehab the knee. With this being the case I will drop all olympic lifts for the next few weeks
Started built for battle last night
3RM for each lift was
Deadlift 200kg
Military press 75 kg
Front Squat 135kg
Floor Press 95 Kg
Pendlay Row 100 kg
Followed progression for day two
Military press was very hard after hitting 75 for 3 the day before.
All the others were doable but not easy. Maybe I didnāt respect the weights enough.
Whatās the Built for Battle program? One of CTās?
Yeah man it seem s great, and I always loved using circuits where possible so it was an obvious fit
Did the last two days of this one, will be retesting the maxes tonight,
Missed the 82.5kg strict press and 220kg dead but hit all the others
Front squat 150
floor press 105
Pendlay row 110