Olympic Weightlifting 201

Training Training Logs
101

Lost Wednesdays session. I record them on little pieces of paper I keep in my backpack until I record them somehow I lost this one.

102

Friday 19-08-11

Sets x Reps

Snatch. x @ 20kg, 2x3 @ 30kg, 2x2 @ 40kg, 2x2 @ 45kg, 2x2 @ 50kg, 1 @ 55kg, 1 @ 60kg, miss @ 65kg (stupid)

Clean and Jerk. 2x2 @ 40kg, 2x2 @ 50kg, 2x1 @ 60kg, 1 @ 70kg, 1 @ 80kg, 1 @ 90kg, miss (jerk) @ 95kg

Squat. 2x4 @ 70kg, 2 @ 90kg, 2 @ 100kg, 1 @ 110kg, 1 @ 120kg, miss @ 130kg

103

Monday 22-08-11

Snatch (from blocks). 2x4 @ 40kg, 3x3 @ 50kg

Power Clean and Jerk. 2x2 @ 40kg, 2x2 @ 50kg, 2x2 @ 60kg

Clean high pull. 4 @ 60kg, 4 @ 70kg, 3 @ 90kg, (/w straps) 4 @ 100kg, 3 @ 120kg

Didnt have a lot of time so this was it.

104

Tuesday 23-08-11

Snatch. 2x3 @ 40kg, 3x2 @ 50kg, 3x2 @ 55kg

Power Clean and Jerk. 2x2 @ 40kg, 2x2 @ 50kg, 2 @ 60kg, 2 @ 70kg, 1 @ 80kg

Snatch pull. 2 @ 100kg, 3x2 @ 120kg

Squat. 3x4 @ 70kg, 3 @ 90kg, 2 @ 100kg, 2x2 @ 110kg

105

Wednesday 24-08-11

Power Snatch. 3x3 @ 40kg, 2x2 @ 60kg

Clean and Jerk. 2x2 @ 60kg, 2x1 @ 70kg, 1 @ 80kg

Squat. 2x4 @ 70kg, 3 @ 90kg, 2x2 @ 110kg

Terrible workout.

106

Friday 26-08-11

Snatch. 2x3 @ 40kg, 2 @ 45kg, 2x2 @ 50kg

Snatch from blocks. 6x3 @ 50kg

Front Squat. 2x4 @ 70kg, 3 @ 90kg, 2x2 @ 105kg

107

Monday 29-08-11

Sets x Reps

Snatch. x @ 20kg, 2x3 @ 40kg, 2x2 @ 45kg, 2x2 @ 50kg, 1 @ 55kg, 1x2 @ 60kg, 1 @ 65kg, 1 @ 70kg (5kg PR), 1 @ 75kg (10kg PR)
Power Clean. 2x2 @ 40kg, 2x2 @ 50kg, 2x2 @ 60kg, 1 @ 70kg, 2x1 @ 80kg

Snatch Pull. 2x3 @ 100kg

Squat. 2x4 @ 70kg, 3 @ 100kg, 3x2 @ 115kg

108

Tuesday 30-08-11

Sets x Reps

Power Snatch (with additional OHS). x @ 20kg, 2x3 @ 40kg, 2x2 @ 50kg, 2x2 @ 55kg

Clean and Jerk (2 Clean 1 Jerk). 2x1 @ 50kg, 2x1 @ 60kg, 2x1 @ 70kg, 2x1 @ 75kg

Front Squat. 2x4 @ 70kg, 2 @ 90kg, 2x1 @ 100kg

109

Training on vacation was just at some random commercial gym.
Included some rows, some benching, some pressing, and some squats (2x3) at 110kg.

110

Last Fridays workout: 02-09-11

Sets x Reps

Snatch. x @ 20kg, 4x3 @ 40kg, 3x2 @ 50kg, 2x1 @ 60kg, 1 @ 70kg

Clean and Jerk. 2x2 @ 40kg, 2x1 @ 60kg, 1 @ 70kg, 1 @ 80kg, 2 (miss jerk both times) @ 90kg, 2 @ 95kg (just clean)

Snatch Pull. 2x2 @ 95kg

111

This friday’s workout:

Sets x Reps

Snatch. x @ 20kg, 3x3 @ 40kg, 3x2 @ 50kg, 3x1 @ 55kg

Clean and Jerk.2x2 @ 50kg, 2x1 @ 60kg, 4x1 @ 70kg

Snatch Pull. 3x2 @ 95

Squat. 2x5 @ 50kg, 3 @ 70kg, 3 @ 90kg, 2 @ 110kg, 2 @ 120kg, 3x3 @ 100kg

112

Still looking for my workout from yesterday.IHFGHIUGHIF Got lost in my bag!

Today: Tuesday 13-09-11

Sets x Reps

Power Snatch. x @ 20kg, 2x3 @ 40kg, 2 @ 45kg, 2x2 @ 50kg, 2x1 @ 60kg, 1 @ 65kg

Clean and Jerk. 2x2 @ 40kg, 2 @ 60kg, 2 @ 70kg, 2x1 @ 80kg, 1 @ 85kg

Snatch Pull. 2x2 @ 95kg

Front Squat. 2x4 @ 60kg, 3 @ 80kg, 2x2 @ 95kg

113

Wednesday 14-09-11

Sets x Reps

Snatch. x @ 20kg, 2x3 @ 40kg, 3 @ 45kg, 2x2 @ 50kg, 2 @ 60kg, 1 @ 65kg, 2x1 @ 70kg (missed the second one)

Somewhere my thumb started bleeding obscenely…

Power Clean and Jerk. 2x2 @ 50kg, 2 @ 60kg, 2 @ 70kg, 1 @ 75

Squat. 2x4 @ 70kg, 2x3 @ 90kg, 3x2 @ 110kg

114

Friday 16-09-11

Sets x Reps

Power Snatch. x @ 20kg, 2x3 @ 40kg, 2x2 @ 50kg, 2x2 @ 60kg

Clean and Jerk. 2x2 @ 50kg, 2x2 @ 60kg, 2 @ 70kg, 1 @ 80kg, 2x1 @ 90kg

Snatch pull. 2x2 @ 110kg

Squat. 2x4 @ 70kg, 2 @ 100kg, 1 @ 110kg, 1 @ 120kg, miss @ 130kg, 2x2 @ 120kg

115

Monday 19-09-11

Sets x Reps

Snatch. x @ 20kg, 2x3 @ 40kg, 2 @ 45kg, 2x2 @ 50kg, 2 @ 55kg, 3x2 @ 60kg

Power Clean and Jerk. 2x2 @ 40kg, 2 @ 50kg, 2 @ 60kg, 2 @ 70kg, 3x2/1 (Clean / Jerk)

Clean Pull. 3x2 @ 110kg

Front Squat. 2x4 @ 60kg, 3 @ 80kg, 3x2 @ 100kg

116

Tuesday 20-09-11

Sets x Reps

Power Snatch. x @ 20kg, 3x2 (1= 1 Snatch 1 Hang Power Snatch) @ 40kg, 2 @ 45kg, 2x2 @ 50kg, 1 @ 55kg, then: 3x2 Power Snatch @ 55kg

Clean and Jerk. x @ 20kg, 3x Some @ 40kg, 2x2 @ 50kg, 2x2 @ 60kg, 3x1/2 (Clean/Jerk) @ 70kg

Snatch Pull. 2 @ 75kg, 3x2 @ 95kg

Squat. 2x4 @ 60kg, 3 @ 90kg, 3x2 @ 105kg

117

Wednesday 21-09-11

Sets x Reps

Snatch. x @ 20kg, 3x3 @ 40kg, 2 @ 45kg, 2x2 @ 50kg, 3x2 @ 60kg

Power Clean and Jerk. 2x3 @ 40kg, 2x2 @ 50kg, 2x3/1 @ 60kg, 3x2/1 @ 70kg (Clean/Jerk)

Front Squat. 2x4 @ 60kg, 3 @ 90kg, 3x2 @ 100kg

118

Friday 23-09-11

Sets x Reps

Power Snatch. x @ 20kg, 3x3 @ 40kg, 2x2 @ 50kg, 4x2 @ 55kg

Clean and Jerk. 2x2 @ 40kg, 2 @ 60kg, 2x1 @ 75kg, 1 @ 85kg, 1 @ 90kg, 1 @ 95kg (5kg PR), 2x1 @ 100kg (missed the jerk, cleaned both though)

Clean Pull. 2x2 @ 120kg

Back Squat. 2x4 @ 70kg, 3 @ 90kg, 3x2 @ 110kg

119

Thursday 06-10-11

5 rounds for time of:

Max Pull-Ups
Equal Number of Burpees
400m run.

Pull-Ups: 14/7/5/5/5
Time: 19:12

120

Saturday 08-10-11

Big 21 - Day 1

Clean and Press: 40x5/42.5x5/45x3/47.5x3/50-60x1
Power Snatch: 30x5/32.5x5/35x5/37.5-50x1
Power Clean and Jerk: 50x3/52.5x3/55x3/57.5-70x2

Good first day, found the program to be difficult but doable and fun.