Dynamic Flexibility
leg swings - forward/lateral
waiter bows
hip twists
arm circles
split stance toe touches
PVC rolling for
Upper back
Pec tie in
Glutes
Hamstrings
IT bands
Calves
Snatch
bar work (high pulls, hang snatch, OH squat, back squat, drop snatch)
from toes (high hang)
40kg(88lbs)x3
40kg(88lbs)x3
50kg(110lbs)x3
50kg(110lbs)x2
55kg(121lbs)x2
60kg(132lbs)x2
from high hang/flat footed
60kg(132lbs)x1/x/1
60kg(132lbs)x2
60kg(132lbs)x x/1
from below knees
60kg(132lbs)x x/1
60kg(132lbs)x2
60kg(132lbs)x x/1
Training was good today aside from the snatches, good and bad, I’m learning a lot as far as technique goes, but it’s frustrating at the same time. Part of the joy of the olympic lifts though.
The tri sets at the end were fun and tiring
Deadlifts - against green bands (approx 100lbs at top, maybe a bit more)
60kg(132lbs)x5
100kg(220lbs)x5
160kg(352lbs)x5
200kg(440lbs)x5
230kg(507lbs)x5
260kg(573lbs)x5
280kg(617lbs)x2.5 - missed third
Good day, first time trying the banded deads, they are friggin tough! I really think they will help my pull though, I stick around the knee, the bar tends to drift away from me, these really force you to pull the bar into you and use a lot of speed from the floor
Snatch - from floor
bar work
40kg(88lbs)x3 - power
40kg(88lbs)x3 - power+3ohs
50kg(110lbs)x3 - power+2ohs
55kg(121lbs)x2 - power+1ohs
60kg(132lbs)x2 - power+1ohs
65kg(143lbs)x2 - power
70kg(154lbs)x2 - power+1ohs
75kg(165lbs)x1 - power
77.5kg(170lbs)x1 - power
77.5kg(170lbs)x1 - power
77.5kg(170lbs)xmiss - tried to catch low, and cut second pull short
Snatches were good, PR’s on 70x2, 75x1, and 77.5x1…still catching them really high, need to work on form a lot more, but it’s coming along, I’m never going to be a pro, but I’d like to do a competition sometime to get a total in
Thank you kindly, the log presses are fun, but definitely awkward.
I hit myself in the face with a 150lb medicine ball a couple of weeks back too…ah well
Yeah, 90% of the reason I’m doing the lifts is because I can’t, and I don’t like when I can’t do something
Your vid begs to differ that you can do lifts. “Can’t” won’t allow you to do them nearly everyday; that’s admirable.
Do try to be careful with your snatches and medicine balls. I hit myself quite a bit, but my weights are nowhere near as high as yours to be anything serious. But you’re a danger to yourself
I look forward to seeing a vid of you doing some olympic lifts at a comp. You PL comp vid was amazing.
[quote]Nikki9591 wrote:
Your vid begs to differ that you can do lifts. “Can’t” won’t allow you to do them nearly everyday; that’s admirable.
Do try to be careful with your snatches and medicine balls. I hit myself quite a bit, but my weights are nowhere near as high as yours to be anything serious. But you’re a danger to yourself
I look forward to seeing a vid of you doing some olympic lifts at a comp. You PL comp vid was amazing.[/quote]
I don’t think there are any Weightlifting competition around here until the fall, and we have a powerlifting competition October 30th that I’ll start training for about 8 weeks out, so the snatch/clean will take more of a back seat than they have right now. If theres something within driving distance this summer I’ll definitely hit it up, but right now it’s not looking good
Yeah thats basically all it’s for, is to have fun, and a little mental stimulation aside from the usual monotony of squat/bench/deadlift, not that I don’t enjoy those. It’s just nice for a change from time to time
Didn’t have time to train any real movements today, I was at the University instructing a course this evening so I grabbed the prowler and ran some sprints
prowler+40kgx approx 30 yards
10 sprints
supersetted with
20 pushups
This kicked the crap out of me…my legs will be good and dead for squats tomorrow
Pause Squat - 2 second count
barx5
60kg(132lbs)x3
100kg(220lbs)x3
130kg(286lbs)x3
160kg(352lbs)x3
180kg(397lbs)x3 - belt on
190kg(418lbs)x3
100kg(220bls)x3 - high bar
140kg(308lbs)x3 - high bar
Deadlift against bands
approx 200-220lbs at lockout
70kg(154lbs)x3
120kg(264lbs)x3
170kg(374lbs)x3
200kg(441lbs)x3 - starting to get hard
227.5kg(501lbs)x1.5 - damn/belt on (700+ at lockout)
185kg(407lbs)x1
185kg(407lbs)x1
185kg(407lbs)x1 - narrow sumo
215kg(474lbs)x1 - narrow sumo
Bulgarian Split Squat - w/kettlebells in rack
8kgx2x10 per leg
12kgx2x10 per leg
Pull ups - wide neutral grip
15/12/10
Barbell curls
4x10 with 95lbs
Great training day today, did way more than I expected on the pause squats, I squat with a lot of rebound in the bottom so that was definitely a surprise. The deads against bands are brutal, probably 40-50lbs at the floor and 200+ at lockout from the charts I have seen. My goal for October is a 700+ pull so these will be a regular addition to training as well as the pause squats. Bench was just fair, my shoulder was bothering me a little, probably from the 200 push ups yesterday evening haha
Snatch
bar work - about 5 minutes worth
40kg(88lbs)x3
40kg(88lbs)x3
50kg(110lbs)x2
55kg(121lbs)x2
60kg(132lbs)x2
65kg(143lbs)x1
70kg(154lbs)x1
75kg(165lbs)x1
80kg(176lbs)x1
85kg(187lbs)x1 - PR
Clean
60kg(132lbs)x2+1jerk
70kg(154lbs)x2+1jerk
80kg(176lbs)x2+1jerk
90kg(198lbs)x1
100kg(220lbs)x1
110kg(242lbs)x1
115kg(254lbs)x1 (hit 200kg between the 2 lifts which was the goal for the day)
120kg(264lbs)x1
125kg(275lbs)x1
130kg(286lbs)x1
140kg(308lbs)xmiss terribly haha
Bench Press - legs up/close grip
70kg(154lbs)x10
75kg(165lbs)x10
80kg(176lbs)x10
70kg(154lbs)x10
A1)Overhead Press
40kg(88lbs)x5
50kg(110lbs)x5
60kg(132lbs)x5
A2)Weighted Sit up (weight behind head)
10kgx10
10kgx10
10kgx10
A3)Kettlebell Swings
20kg(44lbs)x15
28kg(62lbs)x15
36kg(80lbs)x15
Squat program is rolling along, Bench is feeling a little off, my right arm is really kicking out to the side as I press off my chest, making the press really helicoptor. Some guessed it may be a nerve issue in that side of the neck. I’ll get it checked out. no pain. Deadlifts were light
