5/6
skipping
9/6
4 rounds done leisurely
10 boat hold situps
10 16kg kb swings
10 anyhow clean and press
3 rounds done leisurely
15 boat hold situps
15 16kg kb swings
15 anyhow clean and press
10 lunges
CROSSSSSSSFIT
I was surprised i could do 15 situps haha. had to make a mental note to suck in my stomach when doing them lmao. after this weekend, oly training starts
back extension
2x15xBW
bent over double db row
15x20kg
2x20x20kg
1 Like
11/6
competition day
12x70kg tire flip
3m rope climb
16m farmers walk with 10kg plates
10m leopard crawl
high low wall
tire step
50 boat hold crunches
30 10kg med ball over shoulder
50kg 16kg kb swing
50 20kg clean and press
50 mountain climbers
50 7kg viper hold jumping lunges
15kg gunney sack walk
2.4km walk haha
completed in 1hour haha
1 Like
16/6
jerk practise
5x16
one arm db rows
4x10x35kg
high pulls (fa li with no hips contact)
3x15x female bar
1 Like
18/6
jerk practise
5x6
squats
3x6x100kg
did some leg curls before that cos online ppl said that it would help to activate the hamstrings better. will see how it goes
plate loaded machine rows
4x10x40kg
1 Like
19/6
wrist flexion
skipping
1 Like
21/6
Jerks
15x5
Did 50kg and 80kg clean and power jerk in the middle of these sets. Very happy with the movement drills and the way the weight moved proves it working
Bent over double dumbbell rows
5x15x17.5kg
Squats
3x6x105kg
Cable high pull
4x20x<5kg
Feels good. Once i get used to this, will switch to barbell high pull
1 Like
24/6
jerks
10x5
bent over double dumbbell rows
4x15x20kg
squats
3x6x110kg
Cable high pull
3x20x9kg
the lactic acid buildup was lesser as compared to the last session. good. body getting used to the movement.
YTWLIs
2x15-20reps with no weight
wah fuck lol my back felt so pumped lol
1 Like
26/6
jerk practise
10x5
not enough warmup haha, could feel it
squats
3x6x115kg
back extensions
15xBW
15x5kg
lower back was too tired to do rows haha
one armed db press
3x15x7.5kg
YTWL
20 reps
1 Like
29/6
some snatch practise
bent over db rows
4x15x22.5kg
squats
3x6x120kg
this felt tiring lol
back extension
2x15x17.5kg
inclined bench
1 Like
1/7
Power snatch
3x3x60kg
I forgot how different it is to train in a non air conditioned gym lol. But great feeling. Points to note is foot positioning when starting, extending fully/ not dropping after fa li, don’t scrape knee when pulling
All that said, was easy enough once I got used to the humidity.
Middle finger on outer most marking
? Seal rows
3x15x50kg
One arm dB row
10x30kg
10x35kg
Incline press
4x15x bar
Shiok ah shiok
1 Like
2/7
squats
3x6x130kg
left back cramped during and after squats lmao.
inclined bench
3x15x30kg
back extensions
3x12x20kg
cable wrist adduction
3x15
1 Like
4/7
Dumbbell row
3x10x40kg
Wanted to do 3x6x135kg but back and knee felt weird during warmup. So didnt.
High pull
3x5x80kg
Easy shit. Bled on the bar though lol
1 Like
5/7
snatch practise
5x5x40kg
coming into the session, my lower left back was tight and i found lifting my left knee up had minor difficulty, as there was resistance as compared to my right which moved up freely.
my back was cramping alittle during the snatch practise. cut it short, wanted to work up to 10x5 or 50kg but didnt want to push it.
did some light side to side leg swings with the cable machine to get the blood flowing on the lower back. i might be able to do a variation of reverse hyper on the cable machine lmao
3x15
squats
3x6x135kg
this was good, happy i got the weight and happier that my back didnt hurt during the squats.
shoulder rotation
15x1.25kg
2x17x2.5kg
1 Like
6/7
snatch
11x4x40kg
practising the movement. motherfuck this was tiring. took about an hour i think. practise went ok, hope it gets easier with practise and i wont be so fucking exhausted doing it.
head supported db rows
6x35kg
2x7x35kg
torso rotation machine
3x20x15kg
wah i love this machine
inclined bench
3x15x35kg
lots of creaking in the joints.
single leg reverse hyper
2x20x18kg
1 Like
8/7
high pulls
12x2x70-82kg
originally i wanted to snatch but my right shoulder was giving me problems so i switched to high pulls.
worked up to 82kg and back down and up again to about 75kg
pulls felt ok, drilling the fali timing was the important thing.
i think i have to start to fali when its nearly halfway across the thigh. will try it out more
seal rows
15x50kg
15x60kg
15x53kg
back extensions
3x15x10kg
nice session, although warmup and snatches and high pulls took me nearly two hours :rolleyes:
maybe should do an earlier lighter session to warmup before going to these. its too long.
9/7
fucked around at the gym. was having right shoulder pain after the incline bench session.
tried incline bench db bench and right hand 5kg was a problem hahaha. didnt help after 2 sets.
did some shoulder exercises to see what helped. in the end, doing weighted Yocum’s Test helped it lol. repped 15kg easy.
will see how it feels tmr.
skipping
10/7
Snatch
10x4
Worked up to 60kg for 2 then back down to 50kg. Bled on the bar again sigh lol and the hand on my skin tore. But the fali felt good and bar height was good for most except for 60kg
Squats
5x140kg
4x140kg
Wohooo. By right was supposed to go for 3x6 but didn’t want to push it and would have probably failed. Happy with the weight!
Single leg reverse hyper
2x15x20kg
Weighted yocum test machine
2x15x18kg
12/7
high pull
8x5x50kg
easy enough. everything felt good, the pull in, fali, pulling motion
jerks
5x5
5x5x40kg
easy does it.
double db rows
10x25kg
2x15x25kg
10x25kg
single arm db press
2x15x20kg
right shoulder has lesser pain when moving and not so sharp. accessory work till it gets better
14/7
High pull
8x5x55kg
Jerks
A couple. 50kg x 5 felt fine
Squats
4x3x140kg
It felt fine but i wish it moved faster
Back extension
3x10x40kg
One arm inclined db press
3x15x7.5kg
So fucking awkward to presssss