Second Sesh back
Drive 2 hours from the beach too the gym
S Clean
40x3
50x3
60x3
70x3
80x3
90x3x3
P Clean
60x3xGKHMS(god knows how many sets)
P Sn
40x3x3
Sn
40x3xGKHMS
50x3x3
D Sn
40x3xGKHMS
50x3x3
B Squat
60x3
80x3
100x3
110x3
100x3x2
Drive 1 1/2 hours back dts
[quote]TheJonty wrote:
[quote]Invictica wrote:
I can stand up with 160kg from the bottom of the power jerk position. FEAR ME!!! Now I have to figure out a way to get into that position from the rack :([/quote]
Get faster, haha.
Also, I just watched Dajin’s 209, sick stuff. Pretty deep “power” jerk though, haha. A good goal, that is.[/quote]
Watch Shi Zhiyong’s lifts, he power jerks his first two attempts. Then when it gets to heavy he just drives into squat jerk. He’s probably one of the best jerkers I’ve ever seen.
Hey guys - programming question.
So I’m applying to some federal agencies, many have their own specific fitness test. So now I need to include, in my training: more pull-ups, dips, bench press (tested for 1RM in some agencies), max push-ups, max sit-ups, and running.
My question is, what is the best way to set this up if I still want to Olympic lift at a decent level, 5x per week? I guess the more specific question is, should I just drop accessory work for the Olympic lifts and just focus on: snatch/c&j and their power variations?
Sample of what I’m talking about…:
Full C&J or Power C&J
Front Squat
Bench Press
Push-ups + sledgehammer conditioning circuit
Another day…
Snatch or power snatch
Back Squat
Pull-ups + Abs
400m intervals
3rd back
Sat sesh
Pc
60x3
70x3
80x3
90x3
sqC
60x2
70x2
80x2
90x2
95x2
100x2
100x2
100x2
Sn
40x2
50x2
60x2
65x(1,1)
70x(1,1,1,1,1)
Dsn
50x3x3
8/24/10
Snatch drill (Basic Snatch Technique Video by Glenn Pendlay Part 1) from here: 午夜羞羞影院男女爽爽爽,欧美精品videosbestsexhd4k,上司丰满人妻被强行入侵,69xxxx日本老师
–>50kg power snatch 3reps
–>50kg squat snatch 3reps
-then up to 75kg, 0,1,0, rest 0,0 that’s it.
-back down to 70kg, 1,1 rest 1,0,1 rest 0,1,1
Snatch Pull:
-up to 95kg 3x3
—slower off the floor and explode when bar is in the groovy spot.
Back Squat:
-up to 120kg 3x2
—felt heavy
[quote]Invictica wrote:
[quote]TheJonty wrote:
[quote]Invictica wrote:
I can stand up with 160kg from the bottom of the power jerk position. FEAR ME!!! Now I have to figure out a way to get into that position from the rack :([/quote]
Get faster, haha.
Also, I just watched Dajin’s 209, sick stuff. Pretty deep “power” jerk though, haha. A good goal, that is.[/quote]
Watch Shi Zhiyong’s lifts, he power jerks his first two attempts. Then when it gets to heavy he just drives into squat jerk. He’s probably one of the best jerkers I’ve ever seen.[/quote]
A fine example of the “go as deep as you have to” philosophy you were talking about. I kind of wish I had something more stimulating to say, just so you could keep throwing out these awesome lifters and give me some more videos to watch haha.
[quote]TheJonty wrote:
[quote]Invictica wrote:
[quote]TheJonty wrote:
[quote]Invictica wrote:
I can stand up with 160kg from the bottom of the power jerk position. FEAR ME!!! Now I have to figure out a way to get into that position from the rack :([/quote]
Get faster, haha.
Also, I just watched Dajin’s 209, sick stuff. Pretty deep “power” jerk though, haha. A good goal, that is.[/quote]
Watch Shi Zhiyong’s lifts, he power jerks his first two attempts. Then when it gets to heavy he just drives into squat jerk. He’s probably one of the best jerkers I’ve ever seen.[/quote]
A fine example of the “go as deep as you have to” philosophy you were talking about. I kind of wish I had something more stimulating to say, just so you could keep throwing out these awesome lifters and give me some more videos to watch haha.[/quote]
Well since we’re talking about “go as deep as you have to” check out this guy, Zlatan Vanev
Catches all snatches and cleans at the highest point. Here’s another one with him and assorted bulgarian lifters including Galabin Boevski
[quote]PB Andy wrote:
Hey guys - programming question.
So I’m applying to some federal agencies, many have their own specific fitness test. So now I need to include, in my training: more pull-ups, dips, bench press (tested for 1RM in some agencies), max push-ups, max sit-ups, and running.
My question is, what is the best way to set this up if I still want to Olympic lift at a decent level, 5x per week? I guess the more specific question is, should I just drop accessory work for the Olympic lifts and just focus on: snatch/c&j and their power variations?
Sample of what I’m talking about…:
Full C&J or Power C&J
Front Squat
Bench Press
Push-ups + sledgehammer conditioning circuit
Another day…
Snatch or power snatch
Back Squat
Pull-ups + Abs
400m intervals
[/quote]
well… I’ll you from my experience to slowly get your body used to running and squatting. If you haven’t run in a while and start running and stay squatting the same amount… your legs will take a beating. A couple of months ago my back squat dropped to where I could not back squat 100kg. Now the body is used to doing both.
I suggest you reduce the times a week you squat by 1 when you introduce running… and in my opinion it is best to run (a day/hour) BEFORE you squat rather than run on legs that are sore from squatting.
Also stretch your legs a more than usual they will get tighter.
as for the push ups, pull ups, abz, etc… those won’t affect you like running.
[quote]Neospartan wrote:
[quote]PB Andy wrote:
Hey guys - programming question.
So I’m applying to some federal agencies, many have their own specific fitness test. So now I need to include, in my training: more pull-ups, dips, bench press (tested for 1RM in some agencies), max push-ups, max sit-ups, and running.
My question is, what is the best way to set this up if I still want to Olympic lift at a decent level, 5x per week? I guess the more specific question is, should I just drop accessory work for the Olympic lifts and just focus on: snatch/c&j and their power variations?
Sample of what I’m talking about…:
Full C&J or Power C&J
Front Squat
Bench Press
Push-ups + sledgehammer conditioning circuit
Another day…
Snatch or power snatch
Back Squat
Pull-ups + Abs
400m intervals
[/quote]
well… I’ll you from my experience to slowly get your body used to running and squatting. If you haven’t run in a while and start running and stay squatting the same amount… your legs will take a beating. A couple of months ago my back squat dropped to where I could not back squat 100kg. Now the body is used to doing both.
I suggest you reduce the times a week you squat by 1 when you introduce running… and in my opinion it is best to run (a day/hour) BEFORE you squat rather than run on legs that are sore from squatting.
Also stretch your legs a more than usual they will get tighter.
as for the push ups, pull ups, abz, etc… those won’t affect you like running.
[/quote]
Thanks man, Glenn gave me the same advice for the squats. Hopefully this federal agency stuff works out, otherwise I’ll be going the OCS-route like you, haha.
WEDNESDAY
Snatch - 80% x 1 x 11, on the minute - 200 lbs
Pull-ups - 4 sets - about 20 or so reps total
Hanging leg-raises
200m sprints x 5
*Was supposed to do 20 on-the-minute snatches, but my left shoulder was killing me. My joints are aching so for the rest of the week, I’m going to go a bit easy on the volume and weights.
[quote]PB Andy wrote:
[quote]Neospartan wrote:
[quote]PB Andy wrote:
Hey guys - programming question.
So I’m applying to some federal agencies, many have their own specific fitness test. So now I need to include, in my training: more pull-ups, dips, bench press (tested for 1RM in some agencies), max push-ups, max sit-ups, and running.
My question is, what is the best way to set this up if I still want to Olympic lift at a decent level, 5x per week? I guess the more specific question is, should I just drop accessory work for the Olympic lifts and just focus on: snatch/c&j and their power variations?
Sample of what I’m talking about…:
Full C&J or Power C&J
Front Squat
Bench Press
Push-ups + sledgehammer conditioning circuit
Another day…
Snatch or power snatch
Back Squat
Pull-ups + Abs
400m intervals
[/quote]
well… I’ll you from my experience to slowly get your body used to running and squatting. If you haven’t run in a while and start running and stay squatting the same amount… your legs will take a beating. A couple of months ago my back squat dropped to where I could not back squat 100kg. Now the body is used to doing both.
I suggest you reduce the times a week you squat by 1 when you introduce running… and in my opinion it is best to run (a day/hour) BEFORE you squat rather than run on legs that are sore from squatting.
Also stretch your legs a more than usual they will get tighter.
as for the push ups, pull ups, abz, etc… those won’t affect you like running.
[/quote]
Thanks man, Glenn gave me the same advice for the squats. Hopefully this federal agency stuff works out, otherwise I’ll be going the OCS-route like you, haha.
[/quote]
Andy aren’t you prior service???
8/25/10
Lifting in Bmore
Glenn Pendlay’s Technique from the “2nd part” of the 3 part series of snatch videos (link: 午夜羞羞影院男女爽爽爽,欧美精品videosbestsexhd4k,上司丰满人妻被强行入侵,69xxxx日本老师 )
->40kg 3x3
->50kg 3x3
->60kg 2x3
High Hang Snatch:
-60kg 2x3
Back Squat:
-up to 115kg 3x6!
–>started the Russian Back Squat Routine. I started with day 2.
Stretch a bit and drive home with ice on the left side of my lower back.
[quote]Neospartan wrote:
[quote]PB Andy wrote:
[quote]Neospartan wrote:
[quote]PB Andy wrote:
Hey guys - programming question.
So I’m applying to some federal agencies, many have their own specific fitness test. So now I need to include, in my training: more pull-ups, dips, bench press (tested for 1RM in some agencies), max push-ups, max sit-ups, and running.
My question is, what is the best way to set this up if I still want to Olympic lift at a decent level, 5x per week? I guess the more specific question is, should I just drop accessory work for the Olympic lifts and just focus on: snatch/c&j and their power variations?
Sample of what I’m talking about…:
Full C&J or Power C&J
Front Squat
Bench Press
Push-ups + sledgehammer conditioning circuit
Another day…
Snatch or power snatch
Back Squat
Pull-ups + Abs
400m intervals
[/quote]
well… I’ll you from my experience to slowly get your body used to running and squatting. If you haven’t run in a while and start running and stay squatting the same amount… your legs will take a beating. A couple of months ago my back squat dropped to where I could not back squat 100kg. Now the body is used to doing both.
I suggest you reduce the times a week you squat by 1 when you introduce running… and in my opinion it is best to run (a day/hour) BEFORE you squat rather than run on legs that are sore from squatting.
Also stretch your legs a more than usual they will get tighter.
as for the push ups, pull ups, abz, etc… those won’t affect you like running.
[/quote]
Thanks man, Glenn gave me the same advice for the squats. Hopefully this federal agency stuff works out, otherwise I’ll be going the OCS-route like you, haha.
[/quote]
Andy aren’t you prior service???
[/quote]
Not technically. I left West Point after some time in Ft. Hood with the 411th MP CO, right before junior year. So I have 2 years active duty, and my DD-214 form says ‘Honorable discharge’, but I never have actually signed any commitment papers. So I’m honestly not sure what my Veteran’s status is, though I do have the paperwork. I don’t consider myself one.
4th
Wnsday
Pc
40x3
60x3
70x3
80x3
90x3
Clean
60x3
70x3
80x2
90x2
95x2
Sn
40x3
50x2
60x2
65x2
70x1
THURSDAY
Jerk - 70% x 1 x 3 - 195 lbs
2-pos Snatch - 60% x 3 sets - 150 lbs
2-pos Clean - 60% x 3 sets - 170 lbs
Done. (deload)
[quote]Invictica wrote:
[quote]TheJonty wrote:
[quote]Invictica wrote:
I can stand up with 160kg from the bottom of the power jerk position. FEAR ME!!! Now I have to figure out a way to get into that position from the rack :([/quote]
Get faster, haha.
Also, I just watched Dajin’s 209, sick stuff. Pretty deep “power” jerk though, haha. A good goal, that is.[/quote]
Watch Shi Zhiyong’s lifts, he power jerks his first two attempts. Then when it gets to heavy he just drives into squat jerk. He’s probably one of the best jerkers I’ve ever seen.
good jerks :
Naim Suleymanglu… his 190kg in Seoul
And Boevski here in 200 with 196.5kg… damned good limit lift, both of them
8/29/30
Russian Back Squat Routine, day 3.
-115kg 2x6
–didn’t eat enough and so I was seeing stars after the 1st set 
eat an overpriced protein bar
Chin up + AbWheel (knees on the floor)
–7reps-----15reps
±3reps-----8reps
x4
MONDAY
Clean and Jerk - heavy single - 265 lbs
Back Squat - 75% x 3 x 10 - 280 lbs
Push Press - 5 x 5 - 135/145/155/165/175
*I loved 10 sets-3 reps of back squats. They were hard as shit but I could feel my legs exploding from within. This is gonna do good for my leg strength/size, I know it.
8/30/10
Lifting at the Univ Gym… the Weightlifting Club got kicked out of the Sports Club program, so we now have to start practice when everyone else starts (before we would start 1hr before)
Not a big deal… but I forgot to sneak my chalk in. Had to improvise using chalkboard dust and blackboard chalk stick.
High Hang Clean:
-up to 90kg 2x3
–had to retake a set because the bar slipped from my sweaty hands.
Russian Back Squat Routine:
Week 2 Day 1.
-255lbs 3x6.
Back Hyper-extensions:
-10x4
—the pads were foam rolling my quads… painful
[quote]Invictica wrote:
I can stand up with 160kg from the bottom of the power jerk position. FEAR ME!!! Now I have to figure out a way to get into that position from the rack :([/quote]
wtf?
How deep is this power jerk position? I’ve unracked 200kg from a 1/4 squat over head but I’d no way be able to get up with 160kg over head from deeper then 1/4 squat position though. Definitely not anything just above parallel
170/201 front and back squats
Koing