20 min of drills on
power cleans
front squats
conditioning
overhead squat
dynamic effort deadlifts
these with a 50 kg barbell
plyometrics (chinup)
10 min elliptical high intensity, legs only
15 min rope jumping
bench press
50 kg 10 reps
1 min
55 kg 13 reps
6 min
60 kg 12 reps
1 min
65 kg 6 reps
1 min
65 kg 7 reps
2 min
68 kg 5 reps
2 min
73 kg 4 reps
2 min
55 kg 5 reps
2 min
55 kg 5 reps
later:
20 min elliptical with legs only
high intensity
30 min walking
(including going up and down a 15 story building)
45 min of technique work on
snatch
clean
conditioning
overhead squat
front squat
barbell loaded with 52 kg
bench press
3 sets of 8
55 kg
dynamic effort deadlits
3 x 3
55 kg
45 min walk
40 cable crunches
45 kg
Goals for the next 8 weeks:
85 kg bench press
155 kg deadlift
accumulate at least 56 hours of cardio work.
10 min high intensity elliptical -legs only
5 min moderate elliptical
45 min walk
total: 1 hour cardio work today
*55 hours to go
45 min technique drills on
dynamic effort deadlifts
hack squats
adaptation
adaptation plyometrics - lock position
snatch pull
power cleans
front squat
weight: 55 kg - with bar.
Today everything felt great.
1 hour walk
15 min elliptical high intensity
15 min rope jumping
*53:30 hours of cardio to go
bench press
wave loading
28 minutes doing as much sets as possible on the range of
58 kg to 76 kg (1 rep at 76 kg)
30 min cardio on elliptical-high intensity
53 hours to go.
2 hours walking
*51 hours to go
1:30 hours walking
*49:30 hours to go
bench press
5 x 8-10
58 kg
ez bar curls
3 x 10
19 kg
30 chinups
half hour walking
*49 hours to go
30 min on drills with
hack squats
dynamic effort deadlifts
bar loaded with 55 kg to 93 kg and in between
30 min bench press
wave loading from 55 kg to 73 kg (2 x 3 at 73 kg)
30 min elliptical high intensity
*48:30 hours to go
Tomorrow: single rep deadlifts & presses
Yesterday I didn’t do any deadlifts. Didn’t feel right.
Yesterday:
30 min presses (military, push and bench)
mitary/push press with 40-43 kg
power cleans 40 - 43 kg
bench with wave loading 55-73 kg
30 min elliptical high intensity.
48 hours to go
bench press 20 min
wave loading
55-79 kg (1 rep at 79 kg)
20 min elliptical high intensity
*47:40 hours to go
am:
30 min bench press
wave loading
from 50 to 74 kg (2 reps at 74 kg)
50 chinups in 15 min
(first set of 10)
pm:
hack squats and deadlifts
30 min
wave loading from 50 to 100 kg
31 min elliptical
(new progression: adds one minute to each workout)
*47:09 hours to go
am:
30 min bench press
wave loading
50 to 80 kg
(2 single reps at 80 kg)
20 min elliptical - high int
bench press
wave loading 55-70 kg
20 min
chinups 10 min
40 min elliptical high intensity
- 46:09 hours to go
15 min fasted cardio
- 45:54 hours to go
bench press
wave loading 55-75 kg
20 min
30 min walking
- 45:24 hours to go
hack squat/deadlifts
75-108 kg
15 min
chinups/pullups
15 min
ez bar curls
25 kg high reps till failure
lat pulls
45 kg high reps till failure
*20 min elliptical high intensity