JayRoc's Log

Training Training Logs
121

Wednesday: Lower Body.

(DB Curl: 24kg, 3 x 6)

A. Power Snatch: 30kg x 2 x 3, 40kg x 3, 45kg x 3, 50kg x 2 x 2, 52.5kg x 3 x 2, 52.5kg x 3 x 1.

B. Overhead Squat: 50kg, 3 x 3.

C1. Leg Press: 200kg x 5, 240kg x 5, 260kg x 5.
C2. Lying Russian Twist: 25kg plate, 3 x 8.
C3. Toe Raise: 240kg, 3 x 6.

D: Kettlebell circuit w/ 24kg.

Wasn’t as fluid with the snatches as last week.
Need to work on not pressing out and turning it into a musle snatch.
Overhead squats were fairly shitty as well but haven’t done them for a while.

122

Friday: Upper Body.

A. Jerk*: 40kg x 3, 50kg x 3, 60kg x 3, 70kg x 2, 75kg x 1, 80kg x 1, 85kg x 1.

B. Push Press: (Behind the neck) 60kg x 2 x 2. (In front) 70kg x 2 x 2.

C. Neutral-grip chins: 3 x 10.

D. Flat DB Press: 37.5kg x 5, 50kg x 5.

E1. EZ-Bar Curl: 45kg, 3 x 8.
E2. Pushdown: 3 x 10.
E3. Reverse Flye: 3 x 12.

*All sets of jerks power cleaned to start.

123

Monday: Lower Body.

A. Power Clean: 40kg x 3, 50kg x 3, 60kg x 3, 70kg x 2, 75kg x 2.

B. Power Snatch: 30kg x 3, 35kg x 3, 40kg x 2, 45kg x 2.

C. Overhead Squat: 40kg x 5, 50kg x 5, 60kg x 5.

D1. Good Mornings: 60kg x 5, 70kg x 5, 80kg x 5.
D2. Plate crunches: 25kg, 3 x 8.
D3. Calf raise: 3 x 12.

As per usual, the weightlifts are breaking me heart. Snatches felt good until something approaching weight was put on the bar and then it all fell apart again. Ho hum.

124

Thursday: Upper Body.

A1. Foam Press (5.5"): 60kg x 2 x 8, 100kg x 10, 112.5kg x 8, 122.5kg x 5, 130kg x 3, 135kg x 2.
A2. Face Pulls: 3 x 10.

B. Neutral-grip chins: 4 x 8.

C1. DB Shrug: 60kg, 3 x 10.
C2. DB cross-chest Hammer Curl: 22.5kg, 3 x 10.
C3. Standing DB shoulder press: 17.5kg, 3 x 10.
C4. Dips: 3 x 10.

Felt really good to be back in the gym today after a few days enforced layoff. Decent, basic session.

125

Saturday: Lower Body.

A. Box Squat (18"): 60kg x 2 x 5, 100kg x 5, 120kg x 5, 140kg x 5, 150kg x 3, 160kg x 3, 170kg x 2.

B. Squat: 100kg x 5, 110kg x 5, 120kg x 5.

C1. Romanians: 120kg, 3 x 5.
C2. Kneeling abs on medium bands: 3 x 10.
C3. Calf Raise: 3 x 10.

126

Monday: Upper Body.

A. Jerk*: 40kg x 3, 50kg x 3, 60kg x 3, 70kg x 2, 75kg x 1, 80kg x 1, 85kg x 1 (push pressed).

B1. Seated BTN strict press: 30kg x 5, 40kg x 5, 50kg x 3, 60kg x 2.
B2. DB Row: 40kg, 3 x 10.

C1. Lying DB Press: 50kg x 5, 45kg x 8.
C2. Lat Pulldown: 3 x 10.

2k run in ten mins. Slow, medium, fast, repeat.

*All sets power cleaned to start.

127

Wednesday: Lower Body.

A. Power Snatch: 40kg, 3 x 3. 45k, 2 x 3. 50kg x 3.

B. Front Squat: 60kg x 2 x 3, 80kg x 2 x 3, 95kg x 3.

C. Double KB Swing: 2 x 20kg, 4 x 10.

D1. Seated Calf Raise: 50kg, 3 x 10.
D2. Lying russian twist: 20kg plate, 3 x 10/10.

E. Power Clean: 50kg, 4 x 3.

F. 3k run in 15mins.

128

Friday: Upper Body.

A. Foam Press (5.5"): 60KG X 2 X 5, 100KG X 8, 120KG X 5, 130KG X 3, 137.5KG X 2 (PR).

B. Bench Press: 100kg x 8.

C. Neutral-grip chins: BW 10kg, 5 x 5.

D1. Standing DB Shoulder Press: 22.5kg, 2 x 8.
D2. DB Shrug: 55kg, 2 x 8.
D3. EZ-Bar Curl: 35kg, 2 x 8.
D4. Pushdown: 2 x 8.

129

Saturday: Lower Body.

(DB Curl: 20kg, 3 x 8)

A. Box Squat (18"): 70kg x 8, 100kg x 5, 130kg x 3, 150kg x 3, 165kg x 3, 180kg x 1.

B. Squat: 130kg x 5.

C1. KB Swing 3 x 20 (10 x both hands, 5R and 5L) @ 32kg.
C2. Topside halfmoons: 16kg, 3 x 10/10.
C3. 3 x 400m run.

D. 1 min weighted plank w/ 80kg.

130

Monday: TBT.

A. Press: 55kg, 5 x 5.

B. For time:
400m Row, 50kg Push Press x 21, Row, PP x 18, Row, PP x 15, Row, PP x 12, Row, PP x 9. About 19mins.

C. 2k run, 10mins.

131

Wednesday: TBT.

A. Front Squat/ Zombie Squat: 80kg, 5 x 5.

B. For time:
Ladder of 24kg KB Snatch Right, 24kg KB Snatch Left, Burpees, 10 down to 1 of each, 165 reps total: 13.25.

C. 2k run in just under ten minutes.

132

Thursday: TBT.

A1. Bench Press: 100kg, 3 x 5.
A2. Neutral-grip chins: BW 15kg, 3 x 5.

B. For time- Seven rounds of: 70kg Power Clean x 3, Ring Dips x 8, 15kg Renegade Row x 5/5. 13.48

C. 2k run in 10 mins.

133

Friday: TBT.

(DB Curl: 15kg, 3 x 10)

A. Squat: 120kg, 3 x 5.

B. Row sprints: 100m x 5 (w/40 secs rest each).

C. Skipping, 3 x 2 mins ( skill work).

D. 2 x 400m run.

134

Saturday: TBT.

A. Deadlift: 160kg x 5.

B. 32kg KB Swing/ Push-up ladder 10-1, 2 or 3 mins. Non-stop, anyway.

C. Skipping.

135

Monday: TBT.

A. Press: 60kg, 3 x 5.

B. For time:
400m Row, 50kg Push Press x 21, Row, PP x 18, Row, PP x 15, Row, PP x 12, Row, PP x 9. 18.15

C. 3 x 400m runs.

136

Tuesday.

A. Front Squat/ Zombie Squat: 85kg, 3 x 5.

B. For time:
Ladder of 24kg KB Snatch Right, 24kg KB Snatch Left, Burpees, 10 down to 1 of each, 165 reps total: 12.02

C. 2k run.

137

Thursday.

A1. Bench Press: (60kg x 5, 90kg x 5) 105kg x 3 x 5.
A2. Neutral-grip chins: BW 20kg, 3 x 5.

B. For time- Seven rounds of: 70kg Power Clean x 3, Ring Dips x 8, 15kg Renegade Row x 5/5. 13.48

C. 5 x 30 second sprints w/ 1min rest.

138

Friday.

A. Squat: 130kg x 2 x 5.

B. 5 x 100m row sprints w/40 secs rest.

C. 2k run.

139

Saturday.

A. Deadlift: 170kg x 5.

B… Skipping: 3 x 2 mins.

140

Thursday/ Friday.

Light kettlebell double and single work with the 24’s , highlight being 60 snatches in about 2 and a half mins.