Old training log 2013

Training Training Logs
41

3/7/2013

Snatch (kg)
warm up
50x5
70x2
80x1
80x1
82x1
82x1

Clean and Jerk (kg)
warm up
50x5
70x2
90x2
105x1
105x1
105x1

Hang Clean
3x3

Hang Snatch
4x3

Good Mornings
3x5

42

3/11/2013

Box Jump
3x3

Squat
3x3

Ab wheel
3x10

Neck harness
100 reps

43

3/15/2013

Depth Jumps
2x5

Squat
Barx20
135x10
225x5
315x2
365x1
405x1 PR

Speed Sets
305x2
305x2
305x2
305x2

3 second pause squats
245x3
245x3
245x3

Ab wheel
5x12

44

3/18/2013

Deadlift
Warm up
155x5
245x3
335x3
425x3
475x3
515x1
425x3
425x3

45

3/20/2013

Bench
warm up
barx20
135x5,5
185x3
225x3
250x3

Speed Sets
185x4
185x4
185x4
185x4
185x4

Pause Bench
185x3
185x3
185x3

KB Upright Row
3x15

46

3/22/2013

Power Cleans (kg)
Warm up
50x5
70x5

Squat
Warm up
Barx20
135x6
225x3
315x2
365x1
415x1 PR

Speed Sets
315x2
325x2
325x2
325x2

3 Second Pause Squats
255x3
255x3
255x3

Ab Wheel
60 reps

47

3/26/2013

Deficit Deadlift
Warm up
135x5
225x3
315x3
405x1
460x1
480x1 PR

Band Rows
100 reps

Neck harness
50 reps

48

3/27/2013

Bench
warm up
barx20
135x5
185x3
225x2
260x1

Speed Sets
195x3
195x3
195x3
195x3
195x3
195x3
200x5

Pause Bench Off the Chest
195x3
195x3
195x3

Band Rows
100 reps

DB Flyes
2x15

49

4/1/2013

Squat
warm up
barx20
135x5
225x3
315x3
365x1
425xmiss
315x1
365x1

Speed Sets
345x2
345x2

3 Second Pause Squats
265x3
265x3
265x3

Abs
5x12

50

4/3/2013

Smolov W1D1

Squat
4x9 @ 285

Bench
6x6 @ 195
all paused

Band Rows
100 reps

Abs