Olympic Weightlifting 201

Training Training Logs
241

27-07-12

AM: 30 Pull Ups
10/10/10

100 Swings @ 20kg:
1-5-1 Ladder x 1
1-5-1-5-1 Ladder
10, 10, 9

242

27-07-12

PM:

Power Snatch:
Bar x some
40kg x 3/2
50kg x 3/2
60kg x 2
65kg x 2/4

Power Clean and Push Jerk:
60kg x 2/2
70kg x 2/2
80kg x 2
85kg x 2/4

Clean Pull:
85kg x 3
110kg x 2/4

Squat:
60kg x 5/2
90kg x 3
115kg x 2
125kg x 2/4

Reverse Crunches: 2x30

243

28-07-12

Barefoot run (15 minutes, calves on fire)

244

30-07-12

Muscle Snatch:
Bar x some
40kg x 3
50kg x 3
40kg x 3

Snatch:
Bar x some
40kg x 3/2
55kg x 2/2
65kg x 2
70kg x 2/2
80kg x 1
70kg x 2 (miss 2nd)

Power Clean and Push Jerk:
50kg x 2/2
70kg x 2/2
90kg x 2/3

Snatch Pull:
100kg x 3/3

Front Squat:
50kg x 5
70kg x 3
90kg x 3
110kg x 2/3

245

01-08-12

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

Clean and Jerk: (Did a competition with a few others):
bar x some
50kg x 2/2
70kg x 2/2
85kg x 2/1
85kg x 1/2
90kg x 1
96kg x 1
101kg x 1
107kg x 1
110kg x 1
111kg x 1 (Overall: 6kg PB)

Squat:
bar x some
60kg x 6
80kg x 5
100kg x 3
120kg x 2/3

Military / BTN Press Superset:
40kg x 5/3

246

03-08-12

Snatch:
Bar x some
40kg x 4/2
50kg x 3/2
65kg x 2
75kg x 1
80kg x 1/2
83kg x 1
86kg x miss
86kg x miss
87kg x miss
80kg x miss

Power Clean and Push Jerk:
60kg x 2/2
70kg x 2
80kg x 2
90kg x 1/2

Front Squat:
60kg x 5
90kg x 3
90kg x 2
110kg x 2
120kg x 1
130kg x miss
115kg x 2

Military/ BTN Push Press Superset:
40kg x 5/3

247

06-08-12

Power Snatch:
bar x some
40kg x 3/2
50kg x 3
60kg x 2
65kg x 2/2
50kg x 3

Power Clean and Push Jerk (from deficit):
40kg x 2/2
50kg x 2
60kg x 2/2
70kg x 2/2
80kg x 2/2
90kg x 1/2
75kg x 2/2

Snatch Pull (from deficit):
85kg x 3
100kg x 3/3

Squat:
60kg x 5/2
90kg x 3
110kg x 2
120kg x 1
130kg x 1/2
120kg x 2

Military/BTN Press Superset:
40kg x 5/3

If you’re a weightlifter and bored, do snatch pulls or snatches from a deficit. Fucking hard.

248

07-08-12

Muscle Snatch:
Bar x some
40kg x 3/3

Front Squat:
40kg x 5
60kg x 5
60kg x 3
90kg x 3
110kg x 2
120kg x 1/2

Pull Up: 5x5 @ 20kg
Dip: 5x8
Pull Up (Close grip): 5x5
Reverse Crunches: 2x20

249

08-08-12

Clean and Jerk:
Bar x some
40kg x 2 /2
60kg x 2 /2
80kg x 2 /2
90kg x 2/1
90kg x 1/1
100kg x 1 /2
105kg x 1
90kg x 2

Power Snatch (from deficit):
40kg x 3/2
50kg x 2/2
60kg x 2/2
40kg x 5

Clean Pull (from deficit):
110kg x 2
120kg x 1
130kg x 1
140kg x 1
150kg x 1

Military/ BTN Press Superset:
40kg x 5/3

Reverse Crunches: 2x20

We figured out the deficit is actually about 15cm.

250

10-08-12

Snatch:
Bar x some
40kg x 4/2
50kg x 3
60kg x 2
70kg x 2/2
80kg x 2
85kg x miss
70kg x 1 (miss 2nd)
80kg x 1 (miss 2nd)
65kg x 2 (miss 3rd)

Back Squat:
60kg x 5/3
90kg x 5
110kg x 3
130kg x 2
140kg x 1
150kg x miss/2
120kg x 2
135kg x 2
135kg x 1 (miss 2nd)

Snatch Pull:
100kg x 2/3

Snatch Balance:
bar x some
40kg x 4/3
50kg x 2
60kg x 2
70kg x 2/3

251

13-08-12

Power Snatch:
Bar x some
40kg x 4/2
50kg x 3/2
60kg x 2/2
65kg x 2
60kg x 2/2
70kg x 1/2

Power Clean and Push Jerk:
50kg x 3/2
70kg x 2/2
80kg x 2
90kg x 1/2 /3 (Very last jerk: Split)

Snatch Pull: 3x3 @ 100kg

Front Squat:
50kg x 5/2
70kg x 5
90kg x 3
110kg x 2/4

Military/BTN Press Superset: 40kg x 5/5, 6/6, 6/5
Reverse Crunches: 2x20

252

14-08-12

Pull Up:
Bw x 5
15kg x 5
30kg x 5,4,4

Dips:
BW x 6
10kg x 6
15kg x 6,6,6

Dumbbell Row: 3x 10 @ 25kg
Curls: 3x12
Reverse Crunches: 2x25

253

15-08-12

Snatch:
Bar x some
40kg x 3/2
50kg x 2 (1 power, 1 full)
60kg x 2
60kg x 1
70kg x 2
70kg x 1
80kg x 1
85kg x 1
90kg x 1 (5kg PR)

Clean and Jerk:
60kg x 3/3
80kg x 2/1 /1
80kg x 1/2 /1
95kg x 1
103kg x 1 /2
110kg x miss
112kg x clean

Squat:
60kg x 6/2
80kg x 5
100kg x 3
120kg x 2
135kg x 2/3

Military/BTN Press Superset: 3x8 @ 30kg

254

20-08-12

Power Snatch (1 Snatch Pull, 2 Hang Power Snatch):
Bar x some
40kg x 1/3
50kg x 1/2
60kg x 1/2
65kg x 1/4

Clean (from blocks, no jerk):
60kg x 3/2
80kg x 2/2
90kg x 2/2
100kg x 2/4

Front Squat:
60kg x 5/2
90kg x 3
100kg x 2
115kg x 2/3
100kg x 3

Snatch Pull:
100kg x 3/3

Military/BTN Press Superset: 3x6 @ 40kg

255

21-08-12

Pull Up:
Bw x 6/2
10kg x 5
20kg x 3
25kg x 6,6,5

Dip:
Bw x 6/2
10kg x 6
20kg x 6,6,6

DB Row:
27.5kg x 10/3

Curls: 3x12
Reverse Crunches: 2x15

256

22-08-12

Snatch:
Bar x some
40kg x 3/2
50kg x 2
60kg x 2
60kg x 1
70kg x 2/2
80kg x 1 (miss 2nd)
80kg x miss
80kg x miss
65kg x 2/2

Power Clean and Jerk (2/1):
60kg x 3/2
80kg x 1/2
90kg x 1/3

Clean Pull:
120kg x 3/3

Squat:
70kg x 6/2
100kg x 3
120kg x 2
140kg x miss
130kg x 2/3

Military/BTN Press: 3x10 @ 30kg

257

24-08-12

Clean and Jerk (1 Pull, 2 Hang Cleans, 1 Jerk):
Bar x some
40kg x some /some
50kg x 1/2
60kg x 1/2
70kg x 1
85kg x 1/2
95kg x 1/3

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

Clean Pull:
120kg x 3/3

Front Squat:
50kg x some/2
70kg x 3
90kg x 2
110kg x 2/3

Military/BTN Press: 3x7 @ 40kg

258

27-08-12

Snatch (1 Pull, 2 Snatch):
Bar x some
40kg x some/some
50kg x 1/2
60kg x 1/4

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

Snatch Pull:
80kg x 3/3

Back Squat:
60kg x 6/2
80kg x 5
100kg x 5
120kg x 3/3

Military/BTN Press: 3x8 @ 35kg

259

28-08-12

Pull Up:
Bw x 5
10kg x 5
20kg x 8, 7, 5, 4, 3

Dip:
Bw x 6/2
10kg x 6
20kg x 7, 7, 6

DB Row:
30kg x 10/3

Curls:
Heavy x 8
Light 5 x 12/2

Reverse Crunches: 3x20

260

29-08-12

Snatch (1 Snatch Pull, 2 Hang Snatches):
Bar x some
40kg x 1/2
50kg x 1
60kg x 1/2
70kg x 1/4

Clean and Jerk (1 Clean, 2 Jerks):
60kg x 1/2
80kg x 1
90kg x 1/2
100kg x 1 (miss 2nd Jerk)
100kg x 1 (just Clean)
100kg x 1 (2 Jerks)

Clean Pull:
120kg x 3/3

Front Squat:
60kg x 5/2
80kg x 5
100kg x 3
120kg x 1/2
110kg x 2/3