26/12
squats
3x6x140kg
5 mins rest per set from the usual 7 mins. despite misgrooving several times in my 2nd and 3rd set, it came up (tho abit slowly). PR.
torso rotation
27/12
light skipping
20 mins : 30 secs skipping 30 secs side to side
29/12
Push press
3x3x70kg
3x5x60kg
Wow this needs alot of work haha. My lockout at 70kg is very soft
Pullups
2x8
30/12
push press
2x4x60kg
2x4x65kg
easier lockout and movement today.
squats
4x150kg
2x3x150kg
back extension
2x12x20kg
machine press
3x10
1/1/2024
Push press
4x4x70kg
Front squats
4x3x120kg
Easy enough. Surprised that the weight wasnt as hard as i thought (famous last words lol)
Seal rows
3x8x70kg
3/1
power clean and jerk
2x2x70kg
2x2x75kg
2x2x82.5kg
squats
2x6x140kg
That’s hard. Been there… it happened at my last national championships. I knew that I was bad under competition setting so I started with a super conservative weight (115kg… my gym best was 142.5 and I would hit doubles with 130)…missed it in front 3 times.
Then I went to the warm-up room, found a bar loaded with the same 115kg and power snatched it for 5 reps, while crying LOL!!!
2 Likes
4/1
20 mins of skipping
30 secs skipping / 30 secs side to side swings
7x1min of skipping interspaced in the 20 mins
5/1
press
2x5x55kg
5x60kg
squat
2x6x140kg
5x140kg (gave up on 6th rep, could feel my energy slipping away lol)
maybe i shouldnt have gone too hard on skipping haha. legs not as strong today
damnn haha. thats a pisser.
I’d say! The worse was that during that whole year I would train at a center 2h from my place. I’d drive 2h in the morning, do two daily sessions, drove 2h back home… did that for 6 months!
2 Likes
That was my first thought!
When I competed, our coach always had us start each workout with various jumps. Both as an activation tool and as a specific tool to develop the capacity to move fast.
But these were always higher-intensity jumps done at a low volume (sets of 3-5 reps).
Skipping is a good tool and effective, but at 20 min before a workout it will be both metabolically and neurologically draining.
And it can create a lot of calves fatigue which will reduce ankle stability and mobility in the squat.
Imagine blasting your drip and forearms until even your hands feel pumped, then go try to do pressing work (even worse: pulling work). I will affect the whole lift even if the hands are not actively lifting the barbell in a press. Same thing with calves.
Our favorite jumps were:
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the half jump down (standing on your toes, then “jumping down” into a half squat as fast as possible.
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The high box jump. Typically when we do box jumping to build power we use a lower box and land with the legs almost straight. In this one, we landed in a “squat clean” position. This was often done when we had power cleans or power snatches. It can also be done with a PVC pipe held overhead as in a snatch. I find this exercise to be good a moving faster under the bar in a clean or snatch.
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Overhead depth landing: holding a PVC pipe in the overhead position (snatch grip). Stand on a box, 75-100cm high. Step off the box and land in the full overhead squat position. We also did it with the front rack position, typically with an empty bar. This was done to improve the stability of the catch in a full snatch (or a clean)
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Low box jumps to work on maximal power
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Broad jumps to work on maximal power with a focus on the posterior chain
2 Likes
wow. thank you for sharing your tips and exercises with me. appreciate it very much haha!
pendlay row
8x80kg
2x8x90kg
squats
4x150kg
2x150kg
cable pull throughs
3x12x30kg
felt incredibly weird doing this.
double db pull over
2x15x5kg
looking forward to some oly work tmr!
10/1
power clean and jerk
3x3x60kg
easy enough. jerk felt very stable and catching the bar wasnt a problem. had to warm up on a gymball to open up the shoulders and chest tho haha. warmup was longer than usual
power snatch
3x3x60kg
wow was i tired by the time i got to this. 2nd set had some ugly ass reps
ez curl bicep curls
8x20kg
2x8x30kg
cable woodchoppers
12/1
power clean and jerk
3x3x70kg
done in running shoes, not too hard. yay next week 75kg or 80kg? haha
pendlay rows
3x6x80kg
13/1
press
6x50kg
2x6x55kg
squat
3x3x150kg
jumping with soft landing
4x20
14/1
snatch
3x60kg
2x3x65kg
3x2x70kg
high pull
3x4x90kg
snatch grip row
2x10x50kg
16/1
power clean and jerk
2x3x60kg
2x4x60kg
jerks were quite forward today but got the movement later.
power snatch
4x3x60kg
wah cheebye so tired when i came to this. repeated one rep after i failed halfway during 2nd set
high pull
4x70kg
2x4x80kg
not bad. good height and wasnt too tiring. remember to pull back at the top.
17/1
20 mins of skipping, 30 sec skipping, 30 sec side to side swings
evening session
bent overrows
2x8x70kg
8x80kg
squats
3x8x130kg
felt good as i wasnt in the mood to go heavy. need to sit back more to get more hamstring activation. quads felt pumped
torso rotation
dips
3x7x10kg
first time doing it in a long time. right shoulder felt no pain so its good!
19/1
high pull
5x4x80kg
some reps were lousy; usage of arms to pull the weight up, starting position was off.
one armed cable row (pull towards waist)
15x32kg
15x36kg
15x41kg
20/1
snatch
2x2x60kg
2x65kg
2x2x70kg (failed and redid 1rep of each set. didnt pull it in enough to fali)
2x75kg
well that was ok. the fails nudged me to pull the bar in and fali and it really flew into position.
high pulls
5x70kg
5x80kg
this was much easier than yesterday. pull in and fali once it crosses the knees!!!
seated good morning
15x30kg
15x40kg