Miss Piggys Battle for the Big Plates

gymfreak

Monday 24th of June
Band Squat Stretch 2 x 2mins
Adductors 2 x 50
Band Pull aparts 2 x 10
Shoulder Stretch x 2mins
Band Shoulder Stretch x 2mins each side
Hip flexor stretching

Snatch Skills-15kg

Hang Snatch above and below knee
20kg x 1 + 1
20kg x 1 + 1
23kg x 1 + 1
25kg x 1 + 1
28kg x 1 + 1
30kg x 1 + 1
33kg x 1 + 1
35kg x 1 + 1
36kg x 1 + 1 ( 3 sets)

Hang Snatch above the knee
38kg x 1
40kg x 1
42kg x F

Hang Clean Below Knee
25kg x 2 + 1
30kg x 2 + 1
35kg x 1
40kg x 1
45kg x 1
49kg x 2 + 1 (3sets) grand

Back Squat
15kg x 3
15kg x 3
25kg x 3
35kg x 3
45kg x 1
49kg x 3 (5 sets) good

Circuit
15 MedBallSlams
15 DB Rows e/s
10 Neutral Floor Press
3 rounds

Tricep Pushdown
3 x 10

Bicep Curls
3 x 10

Surprisingly good day

gymfreak

Wednesday 26th of June
Shoulder Stretch x 2mins
Band Shoulder Stretch x 2mins each side
Hip flexor stretching
Foamrolling

Snatch Skills-15kg
Overhead Squats 3 x 3
Drop Snatches 3 x 3
Snatches from the hip 3 x 3
Hang Snatches 3 x 3

Snatch from the floor with pause at the knee
20kg x 1 + 1
20kg x 1 + 1
23kg x 1 + 1
25kg x 1 + 1
28kg x 1 + 1
30kgx 1 + 1
33kg x 1 + 1 (6 sets)


Cleans
25kg x 2
30kg x 2
35kg x 1
40kg x 1
45kg x 2 ( 3sets) easy

Clean Pulls
60kg
5 x 3

Pendlay Rows
29kg 3 x 5

Supersetted with

Split Squats
3 x 10/10

Hammer Curls
3 x 10

Tricep Pushdown
3 x 10

Back Ext
3 x 10

Overhead Plate Arches
3 x 10/10

Training went surprisingly well considering how tired I was!

gymfreak

Saturday 30th of June

Mobility Stuff
Band Squat 2 x 2mins
Band Shoulder Stretch x 2mins each side
Hip flexor stretching
Shoudler Stretch x 2mins

Snatch Skills-15kg
Overhead Squats 3 x 3
Hang Snatches

Snatches
20kg x 2
20kg x 2
25kg x 1
29kg x 1
32kg x 1
35kg x 1
38kg x 1
39kg x 1
35kg x 1 (6 sets)
Weren't very pretty today

Clean and Jerk
25kg x 3
30kg x 2
35kg x 1
40kg x 1
45kg x 1
48kg x 1
50kg x 1
52kg x 1 (3sets) missed the jerks today

Back Squats
20kg x 3
20kg x 3
30kg x 3
40kg x 3
50kg x 3
53kg x 3
55kg x 3
58kg x 3
60kg x 3 good

Gym closed

gymfreak

Sunday 30th of June
Was in the gym coaching so decided to do a wee bit after

Workblock-15mins
10 KB Swings
10 e/s Unsupported KB rows
5 e/s KB Press
10 e/s Split Squats
Lost count of rounds ~7 rds in 13.55

10 Dumbell Pushpress
15 Squats
10 DB Rows
15 DB RDLs
x 4 rounds

Ant11

gymfreak wrote: »

Sunday 30th of June
Was in the gym coaching so decided to do a wee bit after

Leanne was singing your praises today , she was very impressed and delighted she went.

Hanley

gymfreak wrote: »

Sunday 30th of June
Was in the gym coaching so decided to do a wee bit after

Workblock-15mins
10 KB Swings
10 e/s Unsupported KB rows
5 e/s KB Press
10 e/s Split Squats
Lost count of rounds ~7 rds in 13.55

10 Dumbell Pushpress
15 Squats
10 DB Rows
15 DB RDLs
x 4 rounds

Was wondering why the place was in such a state. Makes sense now...

gymfreak

Ant11 wrote: »

Leanne was singing your praises today , she was very impressed and delighted she went.

Awh shucks!

Thanks

gymfreak

Hanley wrote: »

Was wondering why the place was in such a state. Makes sense now...

Hey!!!! I did a damn good job at putting everything back in its place...not my fault you've OCD :P :P

gymfreak

Monday 1st of July

Powersnatches
20kg x 2
20kg x 2
25kg x 2
27.5kg x 1
30kg x 1
32.5kg x 1 (5sets)

Powercleans
25kg x 2
25kg x 2
30kg x 2
35kg x 2
40kg x 2
45kg x 1 (3sets)

gymfreak

Tuesday 2nd of July
Band Squat Stretch 2 x 2mins
Band Shoulder Stretch x 2mins each side
Hip flexor stretching

Snatch Skills-15kg
Overhead Squats 3 x 3
Drop Snatches 3 x 3

Hang Snatch above and below knee
25kg x 1 + 1 (2 sets)
27.5kg x 1 + 1
30kg x 1 + 1
32.5kg x 1 + 1
35kg x 1 + 1 (3 sets) These felt good


Hang Snatch above the knee
37.5kg x 1
40kg x 1
42.5kg x 1 (2.5kg PB)

Hang Clean Below Knee
25kg x 2
30kg x 2
35kg x 1
40kg x 1
45kg x 1
47.5kg x 2 (3sets) grand

Back Squat
15kg x 3
15kg x 3
25kg x 3
35kg x 3
45kg x 3
50kg x 1
55kg x 1
60kg x 1
65kg x 1
70kg x 1 +5kg PB on my highbar back squat

gymfreak

Wednesday 3rd of July
Shoulder Stretch x 2mins
Band Shoulder Stretch x 2mins each side
Hip flexor stretching
Foamrolling

Snatch Skills-15kg
Overhead Squats 3 x 3
Drop Snatches 3 x 3
Hang Snatches 3 x 3

Snatch from the floor with pause at the knee
25kg x 1 + 1 (2sets)
27.5kg x 1 + 1
30kg x 1 + 1
32.5kg x 1 + 1
35kg x 1 + 1 (6 sets) remembering not to keep it too close

Cleans
25kg x 2
30kg x 2
35kg x 1
40kg x 1
45kg x 2 ( 3sets) easy

Clean Pulls
60kg
5 x 3

Circuit
15 KB Swings
15 DB Rows e/s
10 Neutral Floor Press
3 rounds

gymfreak

Thursday 4th of July

Drop Snatches
15kg x 3
20kg x 3 (2 sets)
22.5kg x 3 (2 sets_
25kg x 3 (5sets)
27.5kg x 1
30kg x 1
32.5kg x 1
35kg x 1
37.5kg x 1
40kg x 1

Clean, Front Squat, Jerk
25kg (2sets)
30kg
35kg
40kg
42.5kg
45kg
47.5kg..verrrry tiring
50kg-Powerclean and Frontsquatted it

Circuit
10 Dumbell Pushpress
15 Squats
10 DB Rows
15 DB RDLs
x 4 rounds

gymfreak

Saturday 6th of July

Spent ages doing mobility stuff this morning

Mobility Stuff
Band Squat 2 x 2mins
Band Shoulder Stretch x 2mins each side
Braced Squats 5 x 5
Adductor Stuff 2 x 50
Hip flexor stretching
Shoudler Stretch x 2mins

Snatch Skills-15kg
Overhead Squats 3 x 3
Drop Snatches 3 x 3
Hang Snatches 3 x3

Snatches
25kg x 2 (2sets)
29kg x 1
32kg x 1
35kg x 1 (6sets)...all super nice today. Probably should have went up
38kg x 1
40kg x 1
43kg x F

Clean and Jerk
Miscounted weights on the bar for this so loading was all wrong
25kg x 3
30kg x 2
35kg x 1
40kg x 1
45kg x 1
49kg x 2 (3sets)
51kg x 1
55kg x 1 PB Jerk
57kg x F...really really should have gotten this

Back Squats
15kg x 3
15kg x 3
25kg x 3
35kg x 3
45kg x 3
50kg x 3
55kg x 3
59kg x 3
62kg x 3

Pendlay Rows
29kg 3 x 5

gymfreak

Sunday 7th of July

Bike-20mins

Mobility Stuff

Workblock-15mins
5 TBDL 50kg
5 BB Row
5 BB Press
12 rounds in 14.40

Sled Push 20m
30sec rest inbetween each
14 pushes in 10.30
This absolutely wrecked me...heart was pounding outta my chest

Bike-10mins

A good day

gymfreak

Monday 8th of July
The heat in the gym near killed me!! Could barely do anything
Band Squat Stretch 2 x 2mins
Band Shoulder Stretch x 2mins each side
Hip flexor stretching

Snatch Skills-15kg
Overhead Squats 3 x 3
Drop Snatches 3 x 3

Hang Snatch above and below knee
25kg x 1 + 1 (2 sets)
28kg x 1 + 1
31kg x 1 + 1
34kg x 1 + 1
36kg x 1 + 1 (3 sets) way harder than last week


Hang Snatch above the knee
38kg x 1

Hang Clean Below Knee
25kg x 2
30kg x 2
35kg x 1
40kg x 1
45kg x 2 (3sets) stayed here cos it was tough

Back Squat
15kg x 3
15kg x 3
25kg x 3
35kg x 3
45kg x 1
52kg x 3 (5sets) good


far far far too hot to be training today!

gymfreak

Wednesday 10th of July
Shoulder Stretch x 2mins
Band Shoulder Stretch x 2mins each side
Hip flexor stretching
Foamrolling

Snatch Skills-15kg
Overhead Squats 3 x 3
Drop Snatches 3 x 3
Hang Snatches 3 x 3

Snatch from the floor with pause at the knee
20kg x 1 + 1
20kg x 1 + 1
23kg x 1 + 1
25kg x 1 + 1
28kg x 1 + 1
31kgx 1 + 1
34kg x 1 + 1
35kg x 1 + 1 (5 sets)..was making really nice contact


Cleans
25kg x 2
30kg x 2
35kg x 1
40kg x 1
45kg x 2 ( 3sets) easy

Clean Pulls
60kg
5 x 3

Pendlay Rows
30kg 3 x 5

Hanging Leg Raises
3 x 10

Russian Twists
3 x 10/10 with 10kg

Circuit
15 Med Ball Slams
10 Nentral Grip DB Bench Press
15 Row e/s
x 4 rounds

Pm-Hot Yoga-70mins
REALLY enjoyable!

gymfreak

Thursday 11th of July

Bikram Yoga-90mins
Think I might be hooked

WHIP IT!

gymfreak wrote: »

Thursday 11th of July

Bikram Yoga-90mins
Think I might be hooked

Best of luck remortgaging your house after the initial €50 intro month...

It's great though, I agree...

gymfreak

WHIP IT! wrote: »

Best of luck remortgaging your house after the initial €50 intro month...

It's great though, I agree...

Yeh I know!!!:(:(:(

But I plan on winning the lotto soon..so it'll all work out

gymfreak

Friday 12th of July

Mobility Stuff
Band Squat 2 x 2mins
Band Shoulder Stretch x 2mins each side
Braced Squats 5 x 5
Adductor Stuff 2 x 50
Hip flexor stretching
Shoudler Stretch x 2mins

Snatch Skills-15kg
Overhead Squats 3 x 3
Drop Snatches 3 x 3
Hang Snatches 3 x3

Snatches
25kg x 2 (2sets)
28kg x 1
31kg x 1
34kg x 1
36kg x 1 (6sets)..these were really nice and fast
39kg x 1
41kg x F

Clean and Jerk
25kg x 3
30kg x 2
35kg x 1
40kg x 1
45kg x 1
50kg x 2 (3sets)..stopped doing the jerks at 50kg..had a shoulder niggle all week so am looking after it

Cleans
52kg x 1
54kg x 1
56kg x 1 +1kg PB
57kg x 1 +2kg PB
58kg x F..should have gotten it, chickened out
Was pretty surprised with the cleans seeing as I was quite tired before hand and hadnt eaten breakfast due to an upset tummy

Back Squats
15kg x 3
15kg x 3
25kg x 3
35kg x 3
45kg x 3
50kg x 3
55kg x 3
60kg x 3

Back Extensions
+5kg
3 x 10

Bicep Curls
3 x 10..been neglecting these of late

Plate Tricep Extensions
3 x 12

Circuit
10 DB Pushpress
15 Airsquats
10 DB Row e/s
15 DB RDLs
x 4...was sweating buckets by the end! Gym was incredibly hot

PM-90mins Bikram Yoga

gymfreak

Saturday the 13th of July

Gave a crossfit a go.

3 Burpees
5 KB Swings
7 Airsquats
Sprint
6 rounds in 7mins

Later
Single Arm Scap Work
Band Facepulls
Band Pullups 5 x 5

Hanging Leg Raises
3 x 10

DB Side Bends
3 x 10/10

Sunday 14th of July
Bikram Yoga-90mins

Stench Blossoms

I like Bikram yoga.

Although it kind of bores me I know it's good for me but at the same time, terrible for my purse.

gymfreak

Stench Blossoms wrote: »

I like Bikram yoga.

Although it kind of bores me I know it's good for me but at the same time, terrible for my purse.

Yeh, it is expensive. But I'm absolutely loving it, I find it really calming. I'll go as much as I can for the unlimited month and then twice a week after

Will Heffernan

gymfreak wrote: »

Saturday the 13th of July

Gave a crossfit a go.

3 Burpees
5 KB Swings
7 Airsquats
6 rounds in 7mins

Later
Single Arm Scap Work
Band Facepulls
Band Pullups 5 x 5

Hanging Leg Raises
3 x 10

DB Side Bends
3 x 10/10

Sunday 14th of July
Bikram Yoga-90mins

Which bit is crossfit? Or is crossfit just a term now for doing anything and everything and hoping you hold together just termed crossfit now?

I was really hoping it was going to get a lot more retarded a lot quicker than this.

gymfreak

Will Heffernan wrote: »

Which bit is crossfit? Or is crossfit just a term now for doing anything and everything and hoping you hold together just termed crossfit now?

I was really hoping it was going to get a lot more retarded a lot quicker than this.

Just the little workout circuit was crossfit. The rest I take full responsibility for.

Haven't made my mind up yet whether I'll give crossfit a go or not

gymfreak

Tuesday 16th of July

Am-Bikram Yoga 90mins


PM

Snatch Skills-15kg
Overhead Squats 3 x 3
Drop Snatches 3 x 3
Hang Snatches 3 x 3

Hang Snatch above and below knee
25kg x 1 + 1 (2 sets)
27.5kg x 1 + 1
30kg x 1 + 1
32.5kg x 1 + 1
35kg x 1 + 1
37.5kg x 1 + 1 (2 sets)
37.5kg x 1 + F (2sets)

Back Squat
15kg x 3
15kg x 3
25kg x 3
35kg x 3
45kg x 3
55kg x 3 (5sets) good

Bicep Curls
3 x 10

Plate Tricep Extensions
3 x 10

Lat Pulldowns
3 x 10

Down in Limerick now for the week so no yoga til I get back

gymfreak

Wednesday 17th of July

Foamrolling and stretching

Snatch Skills-15kg
Overhead Squats 3 x 3
Drop Snatches 3 x 3

Snatches
25kg x 2 (2sets)
27.5kg x 1 (2 sets)
30kg x 1
32.5kg x 1
35kg x 1
37.5kg x 1...all pretty nice!


Hang Clean Below Knee
25kg x 2 + !
30kg x 1
35kg x 1
40kg x 1
45kg x 1
47.5kg x 2 (5sets) Powered them all

Purty Cleans + Jerk
35kg x 1
40kg x 1
42.5kg x 1
45kg x 1 (3sets)

Pendlay Rows
25kg x 8 (3sets)

Circuit
15 KB Swings 16kg
10 NG DB Bench Press
15 Rows e/s
x 5 rounds

Plank
3 x 60sec/60sec rest

Side Plank
3 x 40sec on/20 sec off

Loads of stretching!

gymfreak

Thursday 18th of July
Foammrolling and hip flexor stretching

Snatch Skills-15kg
Overhead Squats 3 x 3
Drop Snatches 3 x 3
Hang Snatches 3 x 3

Snatch from the floor with pause at the knee
25kg x 1 + 1 (2 sets)
27.5kg x 1 + 1
30kgx 1 + 1
32.5kg x 1 + 1
35kg x 1 + 1 (5 sets)


Cleans...tried hard to make them all full cleans and no powers
25kg x 2
30kg x 2
35kg x 1
40kg x 1
45kg x 2 ( 3sets)

Clean Pulls
60kg
5 x 3

gymfreak

Friday 19th of July

Foamrolling and hockeyballing

Back Squat
15kg x 3
15kg x 3
25kg x 3
35kg x 3
45kg x 1
50kg x 1
55kg x 1
60kg x 1
65kg x 1
70kg x 1


Split Squats
5 x 10/10

Seated Row
5 x 10

Standing DB Press
5 x 10

Plank
3 x 60sec

Side Plank
3 x 45sec e/s

gymfreak

Saturday 20th of July

Mobility Stuff
Foamrolling x lots
Hip flexor stretching
Shoudler Stretch x 2mins

Snatch Skills-15kg
Overhead Squats 3 x 3
Drop Snatches 3 x 3
Hang Snatches 3 x3

Snatches
25kg x 2 (2sets)
27.5kg x 2
30kg x 1
32.5kg x 1
35kg x 1 (6sets)..these felt really good
37.5kg x 1
40kg x 1

Clean and Jerk
25kg x 3
30kg x 2
35kg x 1
40kg x 1
45kg x 1
50kg x 2 (3sets)
52.5kg x 1

Back Squats
15kg x 3
15kg x 3
25kg x 3
35kg x 3
45kg x 3
50kg x 3
55kg x 3
60kg x 3
62.5kg x 3
65kg x 3...must try push this further next day.

gymfreak

Monday 22nd of July

Lots of foamrolling
Band Squat 2 x 2mins
Band Shoulder Stretch x 2mins each side
Hip flexor stretching
Shoulder Stretch x 2mins

Snatch Skills-15kg
Overhead Squats 3 x 3
Drop Snatches 3 x 3
Hang Snatches 3 x 3

Was quite tired and ridiculously warm today so took it easy for snatches and cleans and went heavy for the squats

Hang Snatch above and below knee
25kg x 1 + 1 (2 sets)
28kg x 1 + 1
30kg x 1 + 1
33kg x 1 + 1
35kg x 1 + 1 (3 sets)

Hang Snatch
37kg x 1

Hang Cleans below the knee
25kg x 2 + 1
30kg x 1
35kg x 1
40kg x 1
45kg x 1
48kg x 2 (3sets)

Back Squat
15kg x 3
15kg x 3
25kg x 3
35kg x 3
45kg x 3
55kg x 1
60kg x 3 (5sets)

Pendlay Rows
30kg x 5 (3sets)

Back Extensions
+10kg
3 x 10

Hanging Leg Raises
3 x 10

Side Plank
3 x 45/15 each side

Bicep Curls
3 x 10

Tricep Pushdowns
3 x 10

PM- Bikram 90mins
I'm back in Dublin so was back at Bikram this evening. Absolutely savage class! The room was even hotter than usual which helped me to stretch further. I'm really becoming a yoga convert

gymfreak

Tuesday 23rd Of July

Took it very easy today just wanted to get the blood flowing.

SLDL
5 x 10 with 17.5kg

DB Press
3 x 10 @ 5kg DBs

Barbell Row
3 x 10 @20kg

Hanging Leg Raises
3 x 10

Hi Lo Cable Rotations
3 x 10/10

Plank
3 x 60sec on/off

Side Plank
3 x 45sec/15sec

Bicep Curls
3 x 10

Skullcrushers
3 x 10

PM- Bikram Yoga 90mins

Happy camper

WHIP IT!

Gymfreak, your 'Just getting the blood flowing' workouts look like my 'Max Effort' days - I'm gonna have to stop looking at your Log!!

Will Heffernan

Still not seeing what I'd hoped here? Not seeing what I've been waiting for.

gymfreak

WHIP IT! wrote: »

Gymfreak, your 'Just getting the blood flowing' workouts look like my 'Max Effort' days - I'm gonna have to stop looking at your Log!!

LOL.It was just a case off...go to gym...pick up light dumbbells..do random ****...go home

Will Heffernan wrote:

Still not seeing what I'd hoped here? Not seeing what I've been waiting for.

Yeh...thought about it alot, decided crossfit aint what I want at the moment..I'd much rather keep up the ole Bikram Yoga

gymfreak

Wednesday 24th of July
Tonnes of hockeyballing and foamrolling.
People have started telling me that my shoulders are looking better
Here's hoping they'll get there

Hip Flexor Stretching
Single Arm Band Shoulder Stretch x 2mins e/s
Band Squat x 2mins
Ankle stretching

Snatch Skills-15kg
Overhead Squats 3 x 3
Drop Snatches 3 x 3
Hang Snatches 3 x 3

Snatch from the floor with pause at the knee
25kg x 1 + 1 (2 sets)
28kg x 1 + 1
30kgx 1 + 1
33kg x 1 + 1
36kg x 1 + 1 (5 sets)


Cleans.
25kg x 2
30kg x 2
35kg x 1
40kg x 1
45kg x 2 ( 3sets)

Clean Pulls
60kg
5 x 3

Circuit
15 Med Ball SLams
10 Neutral Grip DB Bench
14 DB Row e/s
x 6 rounds

gymfreak

Thursday 25th of July

Bikram Yoga-90mins
Very hot today

gymfreak

Friday 26th of July

Mobility Stuff
Foamrolling x lots
Hip flexor stretching
Shoudler Stretch x 2mins
Band Squat
Band Shoulder stretch

Snatch Skills-15kg
Overhead Squats 3 x 3
Drop Snatches 3 x 3
Hang Snatches 3 x3

Snatches
25kg x 2 (2sets)
28kg x 1
31kg x 1
34kg x 1
37kg x 1 (6sets)..these were really nice
39kg x 1
41kg x F

Clean and Jerk
25kg x 3
30kg x 2
35kg x 1
40kg x 1
45kg x 1
48kg x 2 (3sets)..all full cleans
50kg x 1


Back Squats
15kg x 3
15kg x 3
25kg x 3
35kg x 3
45kg x 2
55kg x 1
60kg x 1
65kg x 1
70kg x 1
72kg x 1 +2kg HighBar PB
No probs at all with my hip lately Happy!!

Circuit
10 DB Pushpress
15 Goblet Squats
10 DB Row e/s
15 RDLs
x 6 rounds

Bicep Curls
3 x 10

Pullovers
3 x 12

Hanging Leg Raises
3 x 10

Side Plank
3 x 45sec/15sec e/s

Stretching

Gym is closed tomorrow so got everything done today instead

gymfreak

Sunday 28th of July

Mobility Stuff
Foamrolling
Hip flexor stretching


Snatch Skills-15kg
Overhead Squats 3 x 3
Drop Snatches 3 x 3
Hang Snatches 3 x3

Snatch Balances
25kg x 2 (2sets)
27.5kg x 2
30kg x 2 (5sets)

Barbell RDL
30kg
3 x 10

Pendlay Rows
30kg
3 x 5

DB Shoulder press
3 x 12

Hammer Curls
3 x 10

Skullcrushers
3 x 10

Band Scap Circuit

Bikram Yoga-90mins

gymfreak

Monday 29th of July


AM- Bikram Yoga 90mins
Yoga + Me + Mornings= does not suit

But, in fairness lifting was much better from a mobility standpoint from having done yoga hours earlier....ya just cant win!!

PM-Weightlifting
Hockeyballing
Band Squat Stretch
Hip flexor stretches

Snatch Skills-15kg
Overhead Squats 3 x 3
Drop Snatches 3 x 3
Hang Snatches 3 x3

Snatches
25kg x 2 (2sets)
28kg x 1
30kg x 1
33kg x 1
35kg x 1 (6 sets)
36kg x 1 (4 sets)

Snatch Pulls
35kg x 3 (2 sets)
38kg x 3 (1 set)
40kg x 3 (4 sets)
Absolutely LOVE these!!

Pendlay Rows
25kg x 8 (3sets)

Band Scap Work

And a tonne of hockeyballing +stretching!

There's a competition coming up in 2 weeks that I hope to compete in so general gym messing was kept to a minimum

All the excitement

gymfreak

Tuesday 30th of July

Hockeyballing
Band Squat Stretch
Hip flexor stretches
Shoulder Stretch
Band shoulder stretch
Band hip stuff

Snatch Skills-15kg
Overhead Squats 3 x 3
Drop Snatches 3 x 3
Hang Snatches 3 x3

Snatch with pause at the knee and full snatch
25kg x 1 + 1 (2sets)
28kg x 1 + 1
30kg x 1 + 1
33kg x 1 + 1 (3 sets)

Clean and Jerk
25kg x 2 (2 sets)
30kg x 1
35kg x 1
40kg x 1
42kg x 1 (3sets)

DB Shoulder Press
4 x 8

DB Row
4 x 8

Hanging Leg Raises
3 x 10

DB Sidebends
3 x 10

gymfreak

Wednesday 31st of July

AM- Bikram Yoga 90mins

PM
Lots of foamrolling and hockeyballing

Snatch Skills-15kg
Overhead Squats 3 x 3
Drop Snatches 3 x 3
Hang Snatches 3 x3

Clean and Jerk
25kg x 2 (2sets)
30kg x 1
35kg x 1
40kg x 1
45kg x 1

gymfreak

Thursday 1st of August

Snatch Skills-15kg
Overhead Squats 3 x 3
Drop Snatches 3 x 3
Hang Snatches 3 x3

Clean and Jerk
25kg x 2 (2sets)
30kg x 1
35kg x 1
40kg x 1
45kg x 1
48kg x 1 (10sets)

Clean Pulls
55kg
5 x 2

Pendlay Rows
30kg
3 x 5

Bicep Curls
3 x 12

Tricep Pushdowns
3 x 12

gymfreak

Saturday 3rd of August


Been feeling off for a few day now Glands are swollen and head has been a thumping..I've been popping painkillers and skipping bikram yoga..so hopefully I'll be as right as rain tomorrow.

Band shoulder stretch x 2mins a side
Band Squat x 2 mins
Band pullaparts
Hockeyballing
Hip flexor stretching


Snatch Skills-15kg
Overhead Squats 3 x 3
Drop Snatches 3 x 3
Hang Snatches 3 x3

Snatches
25kg x 2 (2 sets)
28kg x 1
31kg x 1
34kg x 1
36kg x 1
38kg x 1
39kg x 1
40kg x 1
41kg x F

Clean and Jerk
25kg x 2 (2sets)
30kg x 1
35kg x 1
40kg x 1
45kg x 1
48kg x 1
50kg x 1
53kg x 1..missed jerk
Apart from the miss, all the jerks were feeling pretty good.


Front Squats
15kg x 3
15kg x 3
25kg x 3
35kg x 3
40kg x 3
45kg x 3
50kg x 3...left it here for today


DB Rows
3 x 10e/s

Standing DB Press
3 x 10

Bicep Curls
3 x 10

Skullcrushers
3 x 10

Will Heffernan

Maybe you are allergic to yoga?

Ohh wait..that's yogurt I was thinking of.

gymfreak

Tuesday 6th of August
Only just over the sickness now...was a tiring few days.

Hockeyball at the glutes
Band shoulder stretch x 2mins e/s
Band Squat stretch
Hip Flexor stretching

Was crazy stiff from not moving/stretching/training/yoga-ing in days

Snatches
25kg x 2 (2 sets)
28kg x 1
31kg x 1
34kg x 1
36kg x 1
38kg x 1 (5 sets) easy

Snatch Pulls
35kg x 3
38kg x 3
40kg x 3 (5 sets)

Pendlay Rows
30kg x 5 (3 sets)

DB Side Bends
3 x 10/10

Hanging leg raises
3 x 10

Back Extensions
+10kg
3 x 10

Bicep Curls
3 x 10

Tricep Pushdowns
3 x 10

gymfreak

Wednesday 7th of July

Hockeyballing
Band Squat Stretch
Hip flexor stretches
Band shoulder stretch

Snatch Skills-15kg
Overhead Squats 3 x 3
Drop Snatches 3 x 3
Hang Snatches 3 x3

Snatch with pause at the knee and full snatch
25kg x 1 + 1 (2sets)
27.5kg x 1 + 1
30kg x 1 + 1
32.5kg x 1 + 1 (3 sets)

Clean and Jerk
25kg x 2 (2 sets)
30kg x 1
35kg x 1
40kg x 1
42.5kg x 1 (3sets)

Lat Pulldown
3 x 12

Plank
3 x 60sec on/off

Side Plank
3 x 45/15 each side

Tonnes and tonnes of stretching

gymfreak

Thursday 8th of August

Snatch Skills-15kg
Overhead Squats 3 x 3
Drop Snatches 3 x 3

Clean and Jerk
25kg x 2 (2sets)
30kg x 1
35kg x 1
40kg x 1
45kg x 1
50kg x 1
52.5kg x 1
50kg x 1 (4 sets) (missed a few jerks)

Clean Pulls

55kg
5 x 2

Seated Rows
3 x 10

Bicep Curls
3 x 10

Tricep Extensions
3 x 10

Russian Twists
3 x 10/10

Hanging Leg Raises
3 x 10

gymfreak

Friday 9th of July

Hockeyballing
Band Squat Stretch
Hip flexor stretches
Band shoulder stretch

Snatch Skills-15kg
Overhead Squats 3 x 3
Drop Snatches 3 x 3
Hang Snatches 3 x3

Snatch with pause at the knee and full snatch
25kg x 1 + 1 (2sets)
27.5kg x 1 + 1
30kg x 1 + 1
32.5kg x 1 + 1 (3 sets) easy

Clean and Jerk
25kg x 2 (2 sets)
30kg x 1
35kg x 1
40kg x 1
42.5kg x 1 (3sets) easy

Pendlay Row
30kg
5 x 5

DB Shoulder Press
8kg DBs
5 x 10

Plank
3 x 60sec on/off

Side Plank
3 x 45/15 each side

Feeling pretty good about the comp next week

gymfreak

Saturday 10th of August

Band shoulder stretch x 2mins a side
Band Squat x 2 mins
Band pullaparts
Hockeyballing
Hip flexor stretching


Snatch Skills-15kg
Overhead Squats 3 x 3
Drop Snatches 3 x 3
Hang Snatches 3 x3

Snatches
25kg x 2 (2 sets)
28kg x 1
31kg x 1
34kg x 1
36kg x 1
38kg x 1
40kg x 1
42kg x F, F
Was pulling all the weights up to 40kg really nicely and then reverted to bad habits for the 42kg

Clean and Jerk
25kg x 2 (2sets)
30kg x 1
35kg x 1
40kg x 1
45kg x 1
50kg x 1 (2 sets)
53kg x 1..missed jerk


Back Extensions
+10kg
3 x 10

Hanging Leg Raises
3 x 10

DB Side Bends
3 x 10/10

Bicep Curls
5 x 10

Tricep Pushdowns
5 x 10

Scap Circuit

Tonnes and tonnes of stretching