Old training log 2013

Training Training Logs
21

2/4/2013

Clean and Jerk (kg)
warm up
60x3
80x3
100x1
110x1
115x1
115x1
115x1
115x1
115x1

Box Snatch Pulls (kg)
110x2
120x2
120x2
120x2
120x2

Wide Grip lat pulldown
4x8-12

V-bar lat pulldown
4x10

Ab work, planks, stretching

22

2/6/2013

Snatch (kg)
warm up
50x5
70x3
80x3
85x3
85x3
85x3
60x3

Clean (kg)
bar work
60x3
100x3
100x3
100x3

Bench
barx20
135x5
185x3
225x1
245x3 *paused

Speed sets
7 sets of 4 reps @ 165

Wide grip bench press
205x10 +20 lbs PR

Lat pulldown
6x10

Neck harness
50 reps

23

2/7/2013

Snatch (kg)
warm up
60x3
80x3
90x1
100
100
100
90x2
100
105
90x2

Front Squat (kg)
110x2
110x2

Ab work

24

2/8/2013

Clean (kg)
warm up
50x5
80x2
90x2
100x2
110x2
115x2
115x2
115x2
115x2

Snatch (kg)
bar work
60x3
70x2
80x1
90x1
95x1
60x3
60x3
60x3

Snatch pulls (kg)
105x2
105x2

Ab work

25

2/10/2013

Delaod Squat/Bench

Box jump
3x3

Squat
3x3 @ 245

Bench
3x3 @ 165

GHR sit ups
3x10

26

2/11/2013

Snatch (kg)
warm up
50x5
70x2
80x1
85x1
90x1
95x1
95x1
70x3
70x3
70x3
70x3
70x3

Box Clean Pull (kg)
140x2
140x2

Press (kg)
70x6
70x6
70x6

Ab work

27

2/12/2013

Clean and Jerk (kg)
warm up
60x5
80x2
100x1
110x1
120x1
125x1

Box Snatch (kg)
60x3
60x3
60x3

RDL (kg)
125x5
125x5
125x5

Lat pulldown
3x8

Ab work

28

2/14/2013

Snatch (kg)
warm up
50x5
70x3
70x3
70x3
80x1
80x1
80x1
80x1

Clean and Jerk (kg)
warm up
60x5
80x2
100x1
100x1
100x1
100x1

Hang Clean (kg)
60x4
60x4

Ab work

29

2/15/2013

Snatch (kg)
warm up
40x5
60x3
80x3
80x3
80x3

Clean and Jerk (kg)
60x3
80x3
100x2
100x2

2/16/2013

Snatch (kg)
warm up
50x5
70x3
70x3

Clean and Jerk (kg)
warm up
60x3
90x2
90x2

2/17/2013

Snatch (kg)
warm up
45x5
65x2
75x1
80x1
85x1
90x1

Attempts
95xmiss
95x1
100xmiss

Clean and Jerk (kg)
warm up
65x5
85x2
105x1
110x1
115x1
120x1

Attempts
125x1
128x1
131xmiss jerk

30

2/19/2013

Box Jump
6x3

Squat
warm up
barx20
135x5
225x3
275x3
325x1
375x2

Speed Sets
265x3
265x3
265x3
265x3
265x3
265x3

7 second pause squats
205x5
205x5
205x5

Abs
5x12

31

2/21/2013

Clean and Jerk (kg)
warm up
60x5
80x3
100x1
120x1
125x1
125x1
125x1
125x1
125x1

Box Snatch Pull
120x1
125x1
130x1

RDL
130x5
130x5
130x5

Ab work

32

2/22/2013

Snatch (kg)
warm up
50x5
70x3
80x1
90x2
90x2
80x3
80x3
80x3

Press
135x3
155x3
165x3
175x3
175x3
165x3
165x3
165x3
155x3
135x3

33

2/24/2013

Box Jumps
5x2

Squat
barx20
135x5,5
225x3
275x3
315x1
385x2 PR

Speed Sets
275x3
275x3
275x3
275x3
275x3

5 Count Pause Squats
215x4
215x4
215x4

Abs
5x12

34

2/25/2013

Snatch (kg)
warm up
50x5
70x3
80x1
90x1
100x1
80x3
80x3
80x3

Snatch Pull (kg)
105x1
105x1

Press
135x3
155x3
175x3
175x3
175x3
165x3
155x3

Pullups
3x8

35

2/26/2013

Clean and Jerk (kg)
warm up
60x5
80x3
100x1
120x1
125x1
130x1
135x1 clean
135x1 clean

Lat Pulldowns
3x10

Ab work

36

2/28/2013

Snatch (kg)
warm up
50x3
80x1
87x1
87x1
87x1
87x1

Bench Press
barx20
135x5
185x3
225x11 PR

Pullups
3x10

Ab work

37

2/28/2013

Snatch (kg)
warm up
50x3
80x1
87x1
87x1
87x1
87x1

Bench Press
barx20
135x5
185x3
225x11 PR

Pullups
3x10

Ab work

38

3/1/2013

Clean and Jerk (kg)
warm up
50x3
80x3
100x1
110x1
110x1
110x1
110x1

Press
135x3
165x3
180x3 PR
170x3
160x3

Band Rows
100 reps

Neck Harness
80 reps

39

3/3/2013

Box Jump
4x1

Squat
barx20
135x5
225x3
315x2
355x1
395x2 PR

Speed Sets
285x3
285x3
285x3
285x3

5 Second Pause Squats
225x4
225x4
225x4

Ab work
5x12

3/4/2013

Snatch (kg)
warm up
50x5
70x3
80x1
90x1
95x1
85x2

Press
135x3
155x3
175x3
175x3
175x3
175x3
175x3

40

3/6/2013

Clean and Jerk (kg)
warm up
60x5
80x2
100x1
110x1
120x1
130x1

RDL (kg)
110x5
110x5
110x5

Lat Pulldown
3x15