2/20
Box Jumps (got to measure these to track progress since I’m stacking them)
Pwr Snatch Abv Knee 65x3 65x3 60x2x3 (another Monopoly form tweak helping this)
Squat Clean 90x2x4
Clean Pull 120x3 130x2x2
Pwr Clean + Push Jerk 90x1 (1+2) 105x1x3 (1+2)
Front Squat 205lbsx2 235x2 265x2x2
Seated GM 225lbsx4x3
2/21-Holiday so of course I trained twice
AM
Pwr Snatch 70kg 3x3
Full Snatch 80kg 2x2
Full Snatch from Boxes 50x2x2 60x3x2
Snatch Pull 100kgx2x4
Back Squat 275lbsx2 315x2x4
Snatch Grip Push Press 80kgx3 90x3 90x3
PM
TRX Circuit x2
Pwr Clean 90kgx3 105kgx2x3
Back Split Jerk 90x3 105x2 (pulled muscle in my ribcage and shut it down; was supposed to be 120 for 4 singles)
-not super painful but sore enough to call it a day. The TRX “warmup” may have been a bit generous for second workout of the day (and my first time every using TRX). Hopeful I can train tomorrow and Wednesday before the 5 days off in California. Lots of ice and lots of Curcumin!
You can tell it’s competition season because everyone is starting to look RIDICULOUS in the gym; guys look hyooge and the girls are looking hawt with a capital W.
2/22
6 sled drags (damn I’m out of shape)
Dips and Chins (50 each)
Banded Knee Outs and some neck work
Feeling a little sick (everyone in my office has sick kids and they’re infecting the whole damn floor) so I bagged Oly work in favor of this. Waaaaaay out of shape; 6 sled drag trips shouldn’t get me that winded.
2/23
Box Jumps up to stacked tallest and shortest x1 (no idea on height)
TRX Circuit x1
Snatch from Blocks 50kg 3x3
Full Snatch 80x2x3
C+J up to 100x1x3
GH Raise 4x8
Done training until I get back from Cali on March 1. I feel very weak and slow right now (slowest 100kg clean EVER) which is what I planned/expected in setting up this 5 day beating. 6 days to recover then a week of tapered lifts and we see what’s in the tank again.
3/1
4 Sled drag trips for warmup
Pwr Snatch 70kg 2x2 80kgx2 (it’s kind of sad that 80x2 is a PR for a double)
Full Snatch up to 80kg 2x2 (supposed to go 90 for 2 singles but back was tight from plane ride)
Snatch Pull 100x2x4
Pwr Clean Jerk 90x1 (2 1) 105x1x3 (1 1)
Back Squat 275x2 315x2x2
Rough going straight to the gym from the airport not the best idea. Everything felt nice and snappy but not quite as stable as I’d like. Snatches felt great; I brought my feet in a little and trying to stay a little more upright off the floor. Prowler comes in two weeks!
3/3
Abv Knee Pwr Snatch 60x2 70x2x2
C+J 90x1x3 (2+2)
CL Pull 120x2x2
F Sqt 155lbsx3 225x3x3
Pullupx30
Dipx50
3/4
Pwr Sn 60x3x2
Full Sn 70x2x3
P Cl + Jerk 90x1x3 (1+2)
B Sqt 185lbsx4 245x3 275x3x3
Easy taper down workouts for another max day this week; also gonna test the front squat. Started writing the summer GPP stuff from Medvedyev; it’s in english but number coded. Numbers correspond to exercises and reps so it will say 14-20; 14 equates to med ball throws and 20 is the number of reps. The entire program is 3-60min sessions and 1-120min session per week over 13 weeks (for a Class III lifter). Ridiculous amount of detail and study in these Russian texts.
Sooo about that testing thing: I’m not doing it. At least not my snatch; CJ maybe and front squat for sure. Something’s up with my snatch form because I dumped 90 3 times in a row. Using the week for light form work and a max front squat (no belt) with one more 4 week cycle and then a legit total. After that the program moves to 3-4 days a week of GPP and 3 weightlifting days. The weightlifting workouts are surprisingly light and short on the classic lifts; lots of pressing and combination movements. Should synch up with getting back to event training and Highland practice really well. Plus my back is about due for a break from all this pulling off the floor and squatting. Something about the beds I had in San Diego just wrecked my back. It isn’t hurting but it sure is stiff (that’s what she said?)
3/8
Back feeling subpar, so stayed off platform
GH Raise 10x10 superset w/
Dips 10x10
Pullupx50
Bent Over Row 5-6 sets of 10
Face Pull 2x15
Band Pull Apart 2x20
The GH raises might leave a mark…
3/13
Pwr Snatch 70kgx4x3
Sn Pull 80x4x4
Snatch Grip Strict Press 60x3x4
Back Squat 255lbsx3 315x4x5
3/15 GPP
5x30m, 2x60m, 1x100m sprint
4x50m tempo run
Bounds and Jumps
Legs still hurting from Sunday squats. I’m getting soft…
3/13
Pwr Snatch 70kgx4x3
Sn Pull 80x4x4
Snatch Grip Strict Press 60x3x4
Back Squat 255lbsx3 315x4x5
3/15 GPP
5x30m, 2x60m, 1x100m sprint
4x50m tempo run
Bounds and Jumps
Legs still hurting from Sunday squats. I’m getting soft…
3/13
Pwr Snatch 70kgx4x3
Sn Pull 80x4x4
Snatch Grip Strict Press 60x3x4
Back Squat 255lbsx3 315x4x5
3/15 GPP
5x30m, 2x60m, 1x100m sprint
4x50m tempo run
Bounds and Jumps
Legs still hurting from Sunday squats. I’m getting soft…
3/16
Quick warmup: shoulder rehab and two prowler pushes
Pwr Clean 90kg 3x3
C+J (2+1) 105x1x5
Clean Pull 105 4x4
Front Squat 205lbsx3 225lbsx3x3
Zotts Press (behind the neck press from a squat position with a snatch grip) 6x3 @ 40kg
-My calves are too inflexible to allow me to sit upright so I had to use small wooden blocks under my heels. Prob should add this to my warmup until I can actually do the movement correctly
Legs really hurting tonight but they came around after I got going and the Prowler finally arrived at the gym! Prowler flu already claimed it’s first victim and thankfully it wasn’t me.
3/17
Pwr Snatch Abv Knee 70kgx4x3
Full Snatch 70x3 80x2x2 (still leaving these in front and can’t figure out why)
Sn Pull Abv Knee 90x3x4
Seated GM 80x3 90x3 100x3 100x3
Drop Snatch 60x3x3
Clean Grip Behind the Neck Jerk 90x2x2 105x2x3
3/19
Power Snatch + OH Squat (2+2) 70kgx1x4
Sotts Press 4x4 40kg (my posture SUCKS)
Prowler+Sled Drag medley x3
3/21
P Cl Abv Knee 90x4x2 105x2x2
C+J 105x1(2+1) 112x1(1+1)
Cl Pull 110x3x2 120x3x3 (really uncomfortable with pulling from the high hang)
Snatch Grip Push Press 60x3 80x3 90x3 100x2 90x3 90x3
Low back is smoked from the abv knee clean and the the high clean pulls; the 105 has to be close to a PR
3/23
Handstands (great way to warm up shoulders for snatch)/Rev Hypers/Muscle Snatch from Blocks plus usual warmup
Pwr Snatch 65x6 75x2x3
Full Snatch 70x2 75x2 80x1 82x1 85x1x3
Sn Pull 90x3x2 100x2x3
Back Squat 275lbsx4x2 315x4x3
Snatch Strict Press 3x to failure
It’s occurring to me that my upper body is having some trouble keeping up with my lower body (real shocker I know). Must do more upper body work on GPP days.
3/26 (should’ve been 3/25 but was at work WAAAAYYY late putting out fires)
KB Swings/Rev Hyper/GH Raise Warmp + Usual Bar Work
Pwr Clean from Abv Knee 85x4 97x2x2
C+J 105x1(2 clean+ 1 jerk) 120x1 (1 clean + 1 jerk)
Clean Pull + Squat Clean (3 pull + 1 squat clean) 90x1x3
Sotts Press 40kgx5 40kgx5 40kgx5
Seated GM 80x3 100x3 100x3
Front Squat 225lbsx3x3 255x3x2
Worked late and played poker until the wee hours so I wasn’t exactly feeling snappy today but got through everything. The 120 clean was surprisingly smooth (recovery is still slow) and the jerks are coming around.
3/27-Jerks and GPP (giving the back and legs a break)
Back Jerk-Clean Grip 90x2x2 105x2x2 112x1 120x1x2 (all sharp and fast)
Weighted Hypers 5x5
DB Iso Bench (2 sets parallel/2 sets regular grip)
DB Rows-4 sets
Dips/Chins bunch of each
15mins Prowler and Sled Drag
3/28
Lots of bar work and the usual warmup
Pwr Snatch, Abv Knee 70x5x4
Full Snatch 70x2x2 80x2x5
Sn Pull + Full Snatch (2+1) 80x1x4
Snatch Grip Strict Press 50kg 4x4
Back Squat 205x6 245x5x3
3/29
Pwr Clean 90x5x2 105x1x5
Dips 4x12
Pullup 8x6
Face Pull 3x20
3/30
P Cl Abv Knee 90x5x2 105x2x3
C+J 105x1 (2+1) 112x1x5 (1+1)
C Pull-Blocks 95x5 110x5 125x3x2 135x2 145x2
Sotts Press 4x3
F Sqt 155lbsx6 185x5x3
Seated GM 135x8 185x8 225x8 225x8
Strict GH Raise 3x10
4/1
P Sn + OH Squat 70x1x4 (2+2)
Full Snatch 80x2x3 85x1 90x1 85x1 90x1 90x1 110x0 (having some fun)
Sn Pull + Full Snatch 80x1x4 (3+1)
Sn Pull Abv Knee 80x4 90x4 100x2 110x2x2
4/2
AM Track Work
-Sprints 4x30m 3x60m 2x100
-Med Ball Bucket Toss x20
Cl Pull + Full Clean 90x1x2 (2+1) 100x1x3 (2+1)
Behind Neck Jerk 90x2x2 105x2x2 (messed around with reverse band jerks a bit at 140)
Seated GM 100kg 4x5