Big 21 Day 2
Clean and Press: 42.5-62.5
Power Snatch: 32.5-52.5
Power Clean and Jerk: 52.5-72.5
Yesterday 13-10-11
Pull Ups: x5, 5(+5kg), 5(+5kg), 5(+5kg), 4(+10kg)
WOD:
5 rounds for time (24:24)
10x Knees to Chest
10x KB Clean and Press (each side) @ 16kg
500m Row
14-10-11
Big 21 Session 3
Clean and Press: 45-65kg
Power Snatch: 35-55kg
Power Clean and Jerk: 55-75kg
20-10-11
Below Parallel Box Squat (1st time ever): 5 @ 70kg, 4 @ 90kg, 3 @ 100kg, 2 @ 110kg, 1 @ 120kg
WOD:
10,9,8,7,6,5,4,3,2,1
Deadlift @ 120kg (1.5x BW)
Burpees
Time: 12:48
Yesterday 26-10-11
Big 21 Session 4
Clean and Press: 47.5-67.5kg
Power Snatch: 37.5-57.5kg
Power Clean and Jerk: 57.5-77.5kg
Meh.
27-10-11
Big 21 Session 5
Clean and Press: 50-70kg (Push Press @ 70kg)
Power Snatch: 40-60kg
Power Clean and Jerk: 60-80kg
Competing on the 27th of Nov in London!
28-10-11
Crossfit WOD-ing
Bench Press: 3,3,3,3,3
50,60,70,80,85
WOD:
4 rounds of
5 Turkish Get-ups (16kg)
10 KB Swings (20kg)
200m Run
Short recovery WOD.
29-10-11
Big 21 Session 6
Clean and Press: 50-72.5kg (Push Press @ 70, 72.5kg)
Power Snatch: 42.5-62.5kg
Power Clean and Jerk: 62.5-82.5
01-11-11
Big 21 Session 7
Clean and Press: 55-75kg (Push Press @ 70, 72.5, 75kg)
Power Snatch: 45-65kg
Power Clean and Jerk: 65-85
03-11-11
Big 21 Session 8
Clean and Press: 57.5-77.5
Power Snatch: 47.5-67.5 (2.5kg PR)
Power Clean and Jerk: 67.5-87.5 (2.5kg PR)
Happy with the progression of the program so far. Will finish it then test maxes next week and compete the week after. Should work well.
06-11-11
Sort of Big 21 Session 9
Gym wasn’t open too long today so I didnt do all 63 reps, only the heavy ones
Clean and Press: 60x3, 70x2, 75x1, 77.5x1, 80x1
Power Snatch: 50x3, 60x2, 65x1, 67.5x1, 70x1 (2.5kg PR)
Power Clean and Jerk: 70x3, 80x2, 85x2, 87.5x1, 90x1 (2.5kg PR)
Overall happy with the results 5kg increase in both the power snatch and the power clean and jerk. Doing maxes next week.
Right. Tested my maxes:
Snatch: 75kg (No improvement)
Clean and Jerk: 100kg (5kg PR!)
Redid snatch max, 75kg again.
Thursday 17-11-11:
Clean and Jerk: Work up to 4x1 @ 80kg
Snatch Pull: 3x2 @ 100kg
Saturday 19-11-11:
Snatch: Work up to 3x2 @ 60kg
Back Squat: 3x2 @ 105kg
Alright. Tuesday 22-11-11
Clean and Jerk: Work up to opening comp lift 3x1 @ 90kg
Clean Pulls: 3x2 @ 130kg
Thursday 24-11-11
Snatch: Work up to opening comp lift 3x1 @ 65kg
Done.
Comp on Saturday.
Saturday: 26-11-11 London & South East Championships
Weighed in at 81.5kg
Snatch: 65/70/76 (1kg PR)
Clean and Jerk: 90/95x/96
Overall 172 total and placed 7th. Also met Koing there (randomly)
Took two weeks off.
Back at home now and will be training at my old club for the next two weeks.
Yesterday 12-12-11
Power Snatch: Worked up to 3x2 @ 60kg
Clean and Jerk: Worked up to 2/1x3 @ 80kg
Snatch Pull: 2x2 @ 100kg
Back Squat: 3x1 @ 105kg
Today 14-12-11
Power Snatch: Worked up to 3x1 @ 65kg
Clean and Jerk (with additional front squat): Up to 3x1 @ 80kg
No pulls.
Front Squat: 3x2 @ 90kg