Olympic Weightlifting 201

Training Training Logs
221

27-06-12

Muscle Snatch:
bar x some
40kg x 2/3
50kg x 2/2

Power Snatch:
40kg x 2/2
50kg x 2/2
60kg x 1/3
40kg x 3/2

Power Clean and Jerk:
40kg x 2/2
60kg x 1/2
70kg x 1/3

Clean Pull: 3x3 @ 100kg

Front Squat:
50kg x 5/2
80kg x 3
100kg x 3/4

Pull Ups: 3x12
Dips: 3x10
Reverse Crunches: 3x15

222

28-06-12

5 rounds @ 16kg

5x Snatch each side
10x Goblet Squat
8x Row each side
8x Romanian Deadlift

Might compete Saturday.

223

29-06-12

Snatch (full):
bar x some
40kg x 2/3
50kg x 2/1
60kg x 2/3

Clean and Jerk (full):
60kg x 1/1 /2
70kg x 1/1 /1
80kg x 2/1 /3

Snatch Pull: 3x3 @ 80kg
Pull Ups: 3x8
Dips: 3x6

Comp tomorrow.

224

30-06-12

Comp.

BW: 82.7kg

Snatch: 65/72/81 (1kg PR)
Clean and Jerk: 85/92/100x
Total: 173 (1kg up from last comp)

225

02-07-12

Power Snatch:
bar x some
40kg x 3/2
50kg x 2/2
60kg x 2/2
70kg x 1
50kg x 3
60kg x 2/2

Power Clean and Push Jerk:
50kg x 2/2
70kg x 2/1 /2
80kg x 2/1 /3
70kg x 1/2 /2

Snatch Pull:
90kg x 2
110kg x 3 x 2/2

Back Squat:
60kg x 4
80kg x 3
100kg x 3
120kg x 2/4

Pull Ups: 2x10 @ 10kg
Curls: 2x12
Reverse Crunches: 2x20

226

03-07-12

Snatch, C & J and Pull off blocks.

Snatch:
bar x some
40kg x 3/2
50kg x 2/2
60kg x 3/3

Clean and Jerk:
60kg x 2/2
70kg x 2/2
80kg x 2/3

Clean Pull:
80kg x 4
120kg x 3
150kg x 3
170kg x 1
200kg x 1
220kg x 1
230kg x 1
240kg x 1
250kg x 1
260kg x 1
270kg x 1

Clean Grip Muscle Snatch:
40kg x 3/3
50kg x 3/3

Snatch Grip-Behind the Neck-Push Press (heels stay on the floor):
50kg x 3
60kg x 2
70kg x 1
75kg x 1
80kg x miss

Pull Up: 5x8
Reverse Crunches: 5x15

227

06-06-12

@ 20kg 'bell

3 Rounds
15x RDL
15x Goblet Squat
15x Swing

50x Snatch each side
50x Row each side

228

270kg clean pull!!!

!!!

229

Haha well yes, though it was off blocks and I’m short so there’s really no ROM…

09-07-12

Power Snatch:
bar x some
40kg x 3/2
50kg x 2/4

Power Clean and Push Jerk
40kg x 2/2
50kg x 2
60kg x 2/2
70kg x 2/2
80kg x 2/1 /3

Snatch Pull:
80kg x 4
100kg x 3/3

Squat:
50kg x some /2
80kg x 5/2
100kg x 3
110kg x 3
115kg x 2/4

Behind the neck snatch grip jerk OHS
40kg x 4/2
50kg x 3
60kg x 2
70kg x 2
80kg x 1
85kg x miss

Pull Up: 5x10
Dip: 5x10
Reverse Crunches: 3x25

P.S.: Apparently I’m supposed to max out all of next week. Oh yes.

230

10-07-12

Everything off blocks, again.

Power Snatch:
Bar x some
40kg x 3/2
50kg x 2
60kg x 3/3

Power Clean and Push Jerk:
40kg x 2/2
50kg x 2
60kg x 2/2
70kg x 3/2 /3

Snatch Pull:
110kg x 4
150kg x 3
180kg x 1
200kg x 1
220kg x 1
230kg x 1

Pull Up: 5x6
Dip: 5x6
Curls: 3x12
Reverse Crunches: 3x20

231

11-07-12

Clean and Jerk:
bar x some
40kg x 2/2
50kg x 2/2
70kg x 2
80kg x 2/2
90kg x 2/1 /2
100kg x 2/1 (1 clean missed second, no jerk)
80kg x 2/1
90kg x 2/1
100kg x 2/1

Snatch Pull Hang Snatch:
bar x some
40kg x 1/2 /2
50kg x 1/2 /2
60kg x 1/2 /2
70kg x 1/2
80kg x miss (front)
85kg x miss (front)
87kg x miss (front)
90kg x miss (behind)

Had all of them overhead just couldn’t quite fix them.

Squat:
70kg x 5
100kg x 3
120kg x 2
130kg x 1
145kg x miss

232

13-07-12 (Friday 13th, oh boy)

Snatch:
Bar x some
40kg x 4/2
60kg x 2/2 (1 power, 1 full)
70kg x 1
77.5kg x 1
82.5kg x 1
85kg x 1 (4kg PR)

Clean and Jerk:
60kg x 2/2
80kg x 2/1 (1 power, 1 full) /2
90kg x 1/2
100kg x miss
100kg x 1
105kg x 1 (equal PR)

Clean Pull:
110kg x 3
120kg x 3/2

Front Squat:
70kg x 4/2
90kg x 2
110kg x 1
120kg x miss

Reverse Crunches: 2x30

233

16-07-12

Power Snatch:
bar x some
40kg x 4/2
50kg x 2/2
60kg x 2/3

Power Clean and Push Jerk:
60kg x 2/2
70kg x 2/2
80kg x 2/1 /3

Snatch Pull:
90kg x 3
100kg x 3/3

Squat:
60kg x 5
80kg x 5
100kg x 3
115kg x 2
125kg x 2/2
115kg x 3
125kg x 2/2

Drop Snatch:
bar x some
40kg x 4
60kg x 3
70kg x 2
80kg x 1

Reverse Crunches: 2x25
Pull Up: 2x10

234

18-07-12

Snatch, Clean and Jerk and Pull all from deficit (5-7cm, not sure).

Snatch (1 power, 1 full):
bar x some
40kg x 2/2
50kg x 2/2
60kg x 2/3

Clean and Jerk (1 power, 1 full, 1 jerk):
40kg x 1/1/1 /2
60kg x 1/1/1 /2
80kg x 1/1/1 /2
90kg x 1/0/1 /3

Clean Pull: 2x3 @ 110kg

Front Squat:
bar x some
60kg x 5
80kg x 3
100kg x 2
110kg x 1
120kg x 1
130kg x miss
100kg x 3
115kg x 2/3

Clean grip snatch:
bar x some
40kg x 3/2
50kg x 2/3

Reverse Crunches: 2x20

235

20-07-12

Snatch (1 snatch high pull, 2 snatches):
Bar x some
40kg x 1/2 /3
60kg x 1/3
60kg x 1/2
70kg x 1/2
80kg x 1/2
85kg x 1/miss
87kg x 1/miss
87kg x 1/miss

Power Clean and Push Jerk:
60kg x 2/2
80kg x 2/2
90kg x 1/2
102.5kg x 1 (Split Jerk)

Squat:
60kg x some/2
90kg x 2
110kg x 2
125kg x 1
135kg x 1
142kg x 1 (2kg PR)
147kg x 1 (7kg PR)

236

22-07-12

60 Pull Ups
30 Neutral Grip
30 Wide

100kb swings @ 20kg

237

23-07-12

AM:
60 Pull Ups (Sets of 5)
30 Neutral
30 Wide

KB Swings:

5-10-15-10-5 Breathing ladder x 2
10 Swings

238

23-07-12

PM:

Power Snatch:
Bar x some
40kg x 3/2
50kg x 3
60kg x 3
60kg x 2
65kg x 1/2
70kg x 1
65kg x 1
60kg x 2

Clean and Jerk (1 Power Clean, 1 full Hang Clean, 1 Jerk):
60kg x 1/3
80kg x 1/2
90kg x miss hang clean
90kg x 1

Snatch Pull:
90kg x 3
100kg x 3/3

Front Squat:
60kg x 5
90kg x 2/2
110kg x 2/3

Snatch Balance:
50kg x 5/2
60kg x 5
60kg x 3/2

Reverse Crunches: 3x20

239

24-07-12

30 Pull Ups Neutral Grip

Swings:
1-2-3-4-5-4-3-2-1 Breathing Ladder x 2

240

26-07-12

Just Pull Ups today:
Sets of 5
10 Wide, 10 Neutral, 10 Close x 2