J4GGA2's Log: Becoming More Athletic

[j4gga2]

Thursday 9th of June
DE Upper

Warm-Up:

• 10min hanging / climbing

Power:

• A: ½ Kneel Rebound Rot Slam: 4kg x 5 x 1 ea
• B: ½ Kneel SA LM Press: +10 x 5 x 3 ea
• C: Push-Up Depth Drop: 5 x 3-4

Iso:

• Wall Handstand: 30s, 45s, 3 x 60s

Assistance:

• A: Side Plank Twists: 3 x 8 ea
• B: Chin-Up: +10 x 5, +20 x 2 x 5

Pump: (A-B-A-C)

• A: Rear Delt Swings: 15s x 4 x 50
• B: Lateral Raise: 7s x 2 x 8-10
• C: SM BTN Press: 26 x 2 x 15-20

[j4gga2]

Monday 13th of June
ME Upper

Warm-Up:

• 5min bear crawls

Power:

• A: MB Slam: 4 x 5 x 2
• B: Banded Bench: Grey, 20 x 2 x 3, 40 x 3 x 3

Strength:

• A: Banded Bench: up to grey + 70 x 7
• B: SA Machine Pulldown: 90 x 2 x 12, 130 x 5

Assistance:

• A: CS DB Row: 25 x 15, 30 x 2 x 10
• B: CS DB Shrugs: 25 x Max, 30 x 2 x Max

Pump A: 3kg DBs

• A: Incline Y-Raise: 3 x 10
• B: Full Scaption Raise: 3 x 10
• C: Lateral Raise: 3 x 10

Pump B: 8kg DBs

• A: DB Spider Curl: 2 x 5
• B: DB Incline Curl: 2 x 5
• C: DB Hammer Curl: 2 x 5

[j4gga2]

*Wednesday 15th of June

High Bar Squat: 110 x 2 x 3
Pogo to Low Box Jump to Drop Rebound: 6 x 2

Power Cleans: 60 x 4 x 3
Standing Double Hop: 4 x 1 ea

Sprints: 6 x 10m

Friday 17th of June

Warm-Up:

• Hops
• Side shuffles
• Back pedals
• Scissor Build-Ups

Speed:

• 30m accel + 20m scissor fly: 3 reps

Strength/Power:

• Snatch Complexes to Warm-Up: 3-5 sets
• SGHP + SGRDL: 60 x 3 x 3+3

Assistance:

• A: SGRDL: 80 x 4 x 6
• B: Dips: 3 x 10, 1 x 13

Pump A:

• CS Y-Raise: 5s x 2 x 8
• Seated Y-Raise: 5s x 2 x 8
• Seated Lat Raise: 5s x 2 x 8
• Cheat lat Raise: 5s x 2 x 8

Knees:

• 45s Leg Ext Hold: 70lbs, 90lbs, 110lbs

[j4gga2]

Saturday 18th of June
Upper

Pairing A:

• Incline Bench: 60 x 3 x 6
• Incline SA DB Row: 40 x 3 x 8

Pairing B:

• Floor Alt Lat Pulldown: 45 ea x 3 x 15
• Alt Reaching Decline Sit-Up: 3 x 6 ea

Rotator Cuff:

• Sleeper ER: 3kg x 3 x 15 (L), 2 x 15 (R)

[j4gga2]

Monday 20th of June
Hoss Olympic: Phase 1 Day 1

New program, decided to take some time away from getting coaching

Warm-Up:

• 6 x 20 slant board hops (multi-directional)
• SL Leg Extension Holds: 130lbs x 2 x 20-30s

Power:

• Free jumps: 10min

Olympic Lifts: 3-Position Power Snatch

• 40 x 1 ea
• 50 x 6 x 1 ea

Assistance A:

• Dips: 12, 10, 12
• Chin-Ups: 11, 6, 8

Damn my chin-ups suck all of sudden

Assistance B:

• SA DB Push Press: 15 x 5 ea, 20 x 4 x 5 ea

Pump: Machine Reverse Flye

• Palms down outer ½ only: 50lbs x 25
• Palms in outer ½ only: 50lbs x 25
• Palms down: 30lbs x 25 full reps + 25 ½ reps

[j4gga2]

Wednesday 22nd June
Hoss Olympic: Phase 1 Day 2

Warm-Up:

• Extensive pogos
• Crescendo pogos

Sprints:

• 10 x10m with various pogo hop entries

Power Jerk:

• 60 x 5 x 3

3-Position Clean:

• 60 x 3 sets
• 70 x 3 sets

Strength: 20min Time Limit:

• 3 High Bar Squats: 60, 80, 90, 100 x 9 sets

Assistance A:

• A: Zercher GM: 80 x 3 x 6
• B: Plate Lateral Raise: 5kg x 3 x 25

Assistance B:

• A: Good Girls: 90lbs x 20, 20+max hold
• B: SL Leg Extension Iso: 130lbs x 30s, 37s

[j4gga2]

Thursday 23rd June
Hoss Olympic: P1 D3

Warm-Up:

• SL Leg Extension: 80 x 2 x 12, 90 x 8
• Extensive Pogos: 3min continuous

Jumps:

• Get Up + Jump: 10min rest as needed

O-Lift: 1 SGHP + 2 Power Snatch + 1 OH Squat

• Warm up complexes
• 40 x 2 sets, 50 x 3 sets

Strength:

• A: 3010 CG Spoto Press: 60 x 4 x 5
• B: Roman Chair MB Leg Raise: 4kg x 3 x 8

Assistance:

• A: Incline SA DB Row: 37.5 x 3 x 10 ea
• B: Machine Lat Raise: 2 sets x lots

Didn’t like the machine laterals, felt off

Iso: 2min Wide Grip Hang

• 3 drops, 1st drop at 40ish seconds

Harder than expected

[j4gga2]

Wednesday 29th of June
Hoss Project: Phase 1 Day 1 Week 2

Not vibing with the thought of training. Right jumpers’ knee getting very annoying.

Did the main work then went off program

Warm-Up: Snatch Complex with bar

• A: Muscle Snatch
• B: Snatch Balance
• C: Sotts Press
• D: OH Squat

Great warm up for traps and shoulders

Snatch:

• 3-Position Snatch: 52.5 x 5 x 1 ea

Heavy Push:

• Snatch Grip BTN Push Press: 40 x 5 x 5

Now somewhat off program

Assistance:

• Chins: 10 x 5, 10min time limit

Iso:

• A: Dead Hang: 60s, 30s
• B: Dip (Top): 60s, 30s

Felt great afterwards despite dragging ass coming in

[j4gga2]

Thursday 30th of June
Hoss Olympic: P1 D2 W2

Warm-Up:

• 60s SL Leg Extension Iso: 70lbs, 90lbs, 90lbs

Power Clean Complex: 1 rep per movement

• Hang PC Below Knee: 60, 60, 65, 65, 60, 70
• Hang PC Above Knee: 60, 60, 65, 65, 60, 70
• Whip Power Clean: 60, 60, 65, 65, 60, 70

Sprint Warm-Up:

• Crescendo hops: 2 x 10 ea
• Crescendo scissor runs: 2 x 30m

Sprints:

• 10m scissor build + 15m sprint x 6

Strength: 20min time limit

• High Bar Squat: 60 x 3, 100 x 15 x 3

4680kg of volume in 20min isn’t bad at all

Assistance:

• A: Zercher GM: 80 x 3 x 8
• B: Liu Raise: 2.5kg x 4 x 25

Injury Resistance:

• EQI Good Girls: 150lbs x 30s, 18s

[j4gga2]

*Friday 1st of July
Hoss Olympic: P1 D3 W2

Snatch Complex:

• A: 1 SGHP: 50, 52.5, 55, 52.5, 50
• B: 2 Power Snatch: 50, 52.5, 55, 52.5, 50
• C: OH Squat: 50, 52.5, 55, 52.5, 50

Jumps:

• 5min broad + rebound jump variations

Strength:

• A: 3010 CG Spoto Press: 60x2x5, 62.5x2x4
• B: P Bar Leg Raises: 3 x 10-12

Assistance:

• A: Incline SA DB Row: 40 x 3 x 6
• B: SL Leg Extension Hold: 90lbs x 3 x 60s

Iso: 3min running clock, wide grip hang

• 5 drops, 1st drop at 50s

Pump: Rev Fly Machine Rear Delt Swings

• 50lbs x 40
• 60lbs x 30
• 70lbs x 20
• 80lbs x 10
• 70lbs x 20
• 60lbs x 30
• 50lbs x 40

[j4gga2]

Saturday 2nd of July
Extra Workout / Aerobic

Tempo Runs:

• 10 x 40m, 80m walking recovery

Circuit A:

• A: Pec Deck: 100-110lbs x 4 x 10-15
• B: Rev Pec Deck Mini Reps: 70lbs x 4 x Max
• C: MB Decline Sit-Up + Twist: 5kg x 4 x 6-8

Circuit B:

• A: Kneeling Muscle Snatch: Bar x 4 x 10-15
• B: Kneeling OH Shrug: Bar x 4 x 15-20
• C: Seated Alt Pulldown: 45lbs x 2 x 10-12 ea, 60lbs x 2 x 6-8 ea
• D: Plate Lat Raises: 5kg x 3 x 15

Nice pump. The snatch+shrug combo was wicked

[j4gga2]

Sunday 3rd of July
Hoss Olympic: P1 D4 W2

Warm-Up:

• MB dribbles
• MB switch skips (single, double, triple)
• MB A runs

Sprints: Twice through contrast series
rest as needed between reps
rest 2-4min between sets

• MB Sprint: 5m, 10m, 15m
• Sprint: 5m, 10m, 15m

Warm-Up (Again):

• SL Leg Extension Hold: 100lbs x 3 x 40s

Clean Complex:
Muscle clean, high+low drop catch to warm up

• A: 1 High Pull: 70, 80, 80, 85, 85
• B: 1 Power Clean
• C: 1 Hang Clean

Last two sets very dodgy

Assistance:

• A: SL Seated Calf Raisw Iso: 20kg x 3 x 30s
• B: Machine SL RDL: 70kg x 3 x 6-8

[j4gga2]

Tuesday 5th of July
Hoss Olympic: P2 D1 W1

Warm-Up:

• Snatch balance, sotts press, OH squats

Snatch Complex:

• 2 Power Snatch: 40, 40, 40, 45, 40
• 2 Snatch
• 1 OH Squat

Strength:

• Push Press: 50 x 2 x 3
• OHP: 40 x 6, 5

Assistance:

• A: Ecc SA Push-Up: 4 x 3 (elevated)
• B: RG BB Row: 80 x 3 x 6

Iso: Dip (Top) - 5min Running Clock

• 4 drops, 1st drop at 1:15
• 3 deep breaths between drops

[j4gga2]

Wednesday 6th of July
Hoss Olympic: P2 D2 W1

Warm-Up:

• Crescendo zig-zag hops
• A-Run / Scissor run transitions

Sprints:
-6 x 10m A-Run accel + 20m sprint w broomstick

Alternate broomstick on shoulders and free arms

Warm-Up Again:

• SL Extension Hold: 110lbs x 4 x 30s

Clean Complex: 70kg, 5 sets

• 1 Clean High Pull
• 2 Power Clean
• 1 Power Jerk

1in Deficit Deadloft Pause 1in off floor

• 140 x 2 x 2
• 150 x 1
• 120 x 6

Assistance:

• A: Hammer Strength Rev Lunge: 60 x 2 x 6
• B: 45° Back Extension: 30 x 2 x 10

Iso:

• 25kg Goblet Squat: 30s

[j4gga2]

Friday 8th July
Hoss Olympic: P2 D3 W1

Warm-Up:

• 30s SL extension hold: 110, 130, 140

Snatch Complex:

• Snatch balance + OH Squat to warm-up
• A: 2 Power Snatch: 40, 40, 40, 45, 50
• B: 2 Snatch

50 was ugly

Strength:

• Bench: 80 x 2, 85 x 2, 85 x 2, 90 x 1

Assistance:

• A: 8-10 Cybex Row: 200lbs, 210lbs, 215lbs
• B: Various delt pump stuff

Pump:

• A: Decline Sit Up Plate Press: 10x10, 20x5
• B: JM Press: 20 x 2 x 20

[j4gga2]

Monday 11th of July
C1 W1 D1

Warm-Up:

• Extensive pogos
• Dribbles

Sprints:

• 10 x 10m, hop entries

Did like 6 starts off the L foot and 4 off the R, intentionally. L foot lacks stiffness.

T1 - Speed Total:
1 Power Clean + 1 Rebound Power Clean

• 60 x 4 sets
• 70 x 4 sets

T2 - Heavy Lower:
Front Squats

• 60 x 5
• 80 x 3
• 90 x 2
• 100 x 2
• 90 x 5

T3 - Volume Upper:
Dips

• 12, 11, 10

Assistance 1:

• A: Cybex Row: 215lbs x 2 x 10
• B: Liu Raise: 5kg plates x 3 x 15

Assistance 2:

• A: SL Extension Hold: 140lbs x 3 x 30s
• B: HS DB SL RDL: 25 x 2 x 12 ea

[j4gga2]

Wednesday 13th of July
C1 W1 D2

Warm-Up:

• 8.5min learning frog stall
• Leg Extension Hold: 210lbs x 2 x 30s

Tier 1: Speed Lower:
Low drop jump + max jump (low GCT)

• 25 reps, varied rep-to-rep

Tier 2: Heavy Upper:
Close Grip Bench Press

• 40 x 5
• 60 x 5
• 70 x 3
• 80 x 1
• 80 x 5
• 72.5 x 2 x 5

Tier 3: Volume Total:
Snatch Complex: 50kg, 4 sets

• 1 Hang Power Snatch
• 2 Hang Snatch Grip High Pulls
• 3 Hang Snatch Power Pulls

Assistance:
8min AMRAP - Completed 10 sets

• 3 chins
• 5 push-ups

Ran out of time for auxilliaries (trunk, calves, delts) but still a great session

[j4gga2]

Sunday 17th of July
C1 W1 D3

Abridged version

Warm-Up

• KB SL Wallsit: 20kg x 2 x 30s ea

Jumps:

• 2 step jump over hurdle: 5 ea

Absolutely wiped out trying 1.2m

Power:
BP Drop-Catch / Plyo Push-Up to Bench

• 30 x 3 / 2
• 40 x 4 x 3 / 4 x 2

Deficit Deadlifts

• 120 x 3
• 130 x 2
• 140 x 1
• 130 x 3
• 140 x 2
• 150 x 1

Pump:
DB Lateral Raises / GHR Back Extensions

• 3s x 25 / 25
• 4s x 20 / 20
• 5s x 15 / 15
• 6s x 10 / 10

Going to repeat this training week since I missed about half of my programmed work

[j4gga2]

@kleinhound

Maybe don't try this one

[kleinhound]

Man that landing is stiff