03-06-12
Snatch:
bar x some
40kg x 2/3
50kg x 2/2
60kg x 1/2
65kg x 1
70kg x 1/2
75kg x1/miss 3
80kg x miss/2
Fat Gripz Press: 3x5 @ 50kg
Weighted Pull Up: 3x5 @ 20kg
Reverse Crunches: 5x12
Swings: 3x15 @ 32kg
05-06-12
Power Clean and Jerk:
bar x some
40kg x 2/1
60kg x 2/1
70kg x 1/2
80kg x 1
90kg x 1
95kg x 1
105kg x 1 (5kg PR)
Snatch Pulls: 3 @ 120kg, 2x3 @ 130kg
Fat Gripz Curl: 3x6 @ 30kg
06-06-12
Snatch Hang Snatch 1/1 /with Straps
bar x some
40kg 1/2 x 2
50kg 1/2 x 2
60kg 1/1 x 3
65kg 1/1 x 4
Fat Gripz Military Press: 5 @ 50kg, 5 @Â 55kg, 5 @Â 60kg
Pull Up: 5 @ 15kg, 5 @ 20kg, 5 @Â 30kg
DB Curls 20 @ 10s
Reverse Crunches: 5x15
Batwings: 5x15s @ 15kg
08-06-12
Snatch /with Straps:
bar x some
40kg x 2/2
50kg x 2/2
60kg x 1
65kg x 1
70kg x 1
77.5kg x 1 (1.5kg PR)
80kg x 1 (4kg PR)
Clean and Jerk:
60kg x 1/3
70kg x 2/1
80kg x 1
90kg x 1
100kg x 1
110kg x miss/2 (1 clean, missed jerk behind)
Snatch Pulls: 3 @ 110kg, 2x3 @ 130kg
Pull Ups: 3x6 @� 20kg
Fat Gripz MIlitary Press: 3x5 @ 50kg
Fat Gripzs Curl: 2x6 @ 30kg, 15 @ 20kg
Reverse Crunches: 2x25
This puts my gym total at 185 (@ 84.4kg)
80kg Snatch
105kg Clean and Jerk
10kg improvement over my gym total in November (last time I trained the oly lifts heavy), in just a few days really.
Also a 13kg plus on my competition best.
Goal for the summer is to pass 200.
11-06-12
Snatch:
bar x some
40kg x 2/2
50kg x 3/2
60kg x 2/2
65kg x 1/2 (felt terrible)
Fat Gripz Press: 3x5 @ 50kg
Pull Ups: 3x5 @ 15kg
Reverse Crunches: 3x20
In and out.
12-06-12
Clean and Jerk:
50kg x 2/2
70kg x 2/1
80kg x 1
90kg x 1
95kg x 1/4
Snatch Pulls (1 full, 1 low hang, 1 high hang): 6x1 @ 110kg
Curls: 3x8 @Â 30kg
Swings: 2x20 @ 32kg
Reverse Crunches: 2x25-30
15-06-12
Snatch:
bar x some
40kg x 3/2
50kg x 2/2
55kg x 1
60kg x 2/4
Clean Pull: 1 @ 110kg, 3x5 @ 130kg
Pull Up: Bw x 20, x9, x7
Swings: 3x10 @ 28kg
Reverse Crunches: 5x15
16-06-12
Clean and Jerk (with pause at bottom):
bar x some
40kg x 2/2
60kg x 2/1
70kg x 1
85kg x 2/3
Snatch Pull: 2x4 @ 115kg (one full, one low hang)
Curls: 2x12 @ 20kg
Reverse Crunches: 2x20
18-06-12
Snatch:
bar x some
40kg x 3/2
50kg x 2
60kg x 1
70kg x 2/3 (1 from hang, all were good)
Clean and Jerk:
70kg x 2/1 /2
80kg x 2/1 x 2
90kg x 1/4
Clean Pull: 2x5 @ 130kg
Pull Up: 5x5 @ 20kg
Reverse Crunches: 3x15
20-06-12
Snatch:
bar x some
40kg x 3/2
50kg x 2/4
Snatch high pull: 100kg x 2/4
Back Squat:
50kg x 4
70kg x 4
90kg x 2
110kg x 2
115kg x 2/3
Pull Up: 5 @ 40kg
DB Snatch: up to 40kg
DB Jerk: up to 48kg
Reverse Crunches: 3x15
22-06-12
Home.
Kettlebell fun @ 16kg
3 rounds
8x Romanian Deadlift
8x Goblet Squat
16x Push Up
8x Swing (each side)
8x Row (each side)
1-2-3 Ladder x 3
Clean & Press
1x Get Up (each side) in between ladders.
23-06-12
@ 16kg 'bell
3 Rounds
8x Romanian Deadlift
8x Squat
5x Snatch, each side
3 Rounds
5x Front squat, right side
10x Swing
5x Front squat, left side
Carries:
16kg left, 20kg left, 20kg right, 16kg right, 10m each carry x 7 or so
Based on the Easy Strength book, I will add in low intensity, low impact stuff in order to increase work capacity and endurance.
How do you like Dan John’s book? I’ve found i’ve always done well on his programs, but never read the book.
I really enjoy reading his stuff. He is a very good writer and has a fantastic sense of humor.
Besides that he is obviously a great coach. While most of what I do here is founded upon his ideas, I am not sure he’d agree with what exactly I do.
I try to focus on one thing while still doing most of everything else. Though of course not to the same extent or at the same intensity. Hopefully results will show.
cool man. I’m guilty of that too. When i did his 40days to even easier strength, i totally skipped the hour long warm up. lol! the warm up was worse than the workout. That program still did wonders for me. (and i only did 20 days!)
The 40 Day Program produces great results, if you go back a little you can see my results. Really great progress, though it was getting awfully boring towards the end. Glad I can return to olympic lifting, that never gets boring.
Dan John is the man. He is Yoda, I’m pretty sure…not exactly tiny and green but awesome and wise.
25-06-12
AM:
5 rounds @ 20kg 'bell
8x Romanian Deadlift
8x Squat
5 Snatch (each side)
25-06-12
PM:
Snatch:
bar x some
40kg x 2/3 (2 Power Snatch, 2 Snatch Balance)
Clean and Jerk (Power Clean/ Front Squat/ Jerk):
bar x some
40kg x 2/2/2 /2
50kg x 2/2/2 /1
60kg x 1/2/1 /3
Snatch High Pull: 4x4 @ 70kg
Back Squat:
60kg x 4
80kg x 3
90kg x 4/3
Pull Ups: 3x8 @ 15kg
Snatch Grip-Behind the Neck-Push Press (heels stay on the floor): 3x3 @ 60kg
Dips: 3x10
Reverse Crunches: 3x20
Curls: 3x12
Back Extensions: 3x10 @ 15kg
26-06-12
All with 16kg KB
AM:
50x Romanian Deadlift
50x Goblet Squat
50x Row (each arm)
50x Swing
PM:
50x Snatch (each side)
25x Offset Front Squat (each side)