Miss Piggys Battle for the Big Plates

gymfreak

Monday 30th of November

Totes ****ed after the weekend

Snatches
25kg x 2 (3sets)
30kg x 2
35kg x 2 (4sets) took a while to get in the groove

Clean and Jerks
35kg x 2
45kg x 1 (4sets)

Snatch Balances
35kg x 3 (3sets)

Weighted
Pullups
+2.5kg x 1
+5kg x 1
+7.5kg x 1

+2.5kg x 3 (3sets)

Handstand Holds
5 sets

Conditioning
300m Row
10 KB Swings
300m Row
Rest 1:1
3 rounds

gymfreak

Tuesday 1st of December

Snatches
25kg x 2
30kg x 2
36kg x 2 (3sets)
40kg x 1
44kg x 1
47kg x 1

Clean and Jerks
35kg x 2
48kg x 2
53kg x 1
58kg x 1
60kg x 1
62kg x 1 (2sets)
Cleans were awful...weh!!

Backsquats
45kg x 2
67kg x 2 (4sets)

Conditioning
30sec Airdyne
15sec Burpees
Rest 2.15 mins
x 6 rounds
Wattage kept above 300...wasn't actually that bad

gymfreak

Thursday 3rd of December

Snatches
25kg x 2
30kg x 2
36kg x 2 (3sets)
40kg x 1
44kg x 1
47kg x 1
50kg x 1
52kg x f
45kg x 1 (2sets)
48kg x 1

https://www.instagram.com/p/-18n3Yoyhi/?taken-by=86gymfreak

Powerclean and Powerjerk
35kg x 2
45kg x 2
50kg x 2
54kg x 1
58kg x 1 (2sets)

Weighted Pullups
+3kg
3 x 3

Pushpress
35kg x 3
41kg x 3 (3sets)

Front Squats
45kg x 2
59kg x 2 (4sets)

Aerobic Power
350m Row
14 KB Swings
Remaining Time=Airdyne. Watt around 200
3:30mins of work/ 1:30 rest
x 4 rounds

Ended up being over a minute on the airdyne each round and it sucked completely. Aerobic stuff is normally easy this was not

gymfreak

Saturday 5th of December

Snatches
25kg x 2
30kg x 2
35kg x 1
40kg x 1 (2sets)
44kg x 1
47kg x 1
50kg x 1
52kg x F
45kg x 1 (2sets)
48kg x 1
51kg x 1
53.5kg x f...weeeeeeh!!!!

Clean and Jerks
35kg x 2
45kg x 1
53kg x 1
57kg x 1
60kg x 1 (2sets)
63kg x 1
65kg x f
65kg x f
Caught both the 65s in the hole just couldnt stand up. Heaviest Ive got under in months so very happy.

Backsquats
65kg x 2 (4sets)

Conditioning
20sec Airdyne
1min Rest
20sec Row
1min rest
x5

ahh that snatch video looks so brill

gymfreak

bluewolf wrote: »

ahh that snatch video looks so brill

Thank ya!!! Hope training is going well

gymfreak

Sunday 6th of December

A. Aerobic Stuff
400m Row
1 miin Rest
x 5

B. 1 Muscle up Technique stuff
6 x 5


B. 2 Ring Holds
6 x 15sec

C.Conditioning
20sec Airdyne ~400watts
1min rest
20sec
1min rest
x 5

Felt muuuuch harder than yday

D. 1 Handstand Pushups to 2abmats

D. 2 90degree Pullup Holds

#iamcrossfit

gymfreak

gymfreak wrote: »

Thank ya!!! Hope training is going well

where ya training these days

gymfreak

bluewolf wrote: »

where ya training these days

I'm training in Performance Therapy Ireland at the moment

gymfreak

Euuuughhh too much logging to catch up on! Basically was in Germany from Tuesday to Sunday on a training holiday. Got coached by an Olympian for the week which was amazing. Thoroughly enjoyed it!

We entered a team competition on the Saturday

Snatches
47x/ 47x/ 49 +1kg Comp PB

Clean and Jerks
59kg/ 62kg/ 65kg (+2kg Comp PB)

+3kg Comp Total PB

Was deeelighted with my results despite the stupid start and nearly bombing

gymfreak

Monday 14th of December

Snatches OTM
25kg x 3
30kg x 2
35kg x 1
38kg x 1 (5sets)
40kg x 1 (5sets)
43kg x 1 (5sets)
46kg x 1
48kg x 1
50kg x 1
52kg x miss

Snatchpulls
50kg x 3 (3sets)

Snatch Deadlifts

Weighted Pullups
+4kg
2 x 3
2 x 2

gymfreak

So **** at logging

Tuesday 15th of December

Jerks OTM
...eugh was so annoying...was using the racks for these n it was too painful to lower the bar after each rep so kept dropping it and powercleaning it up.

35kg x 2
45kg x 1
49kg x 1 (5sets)
53kg x 1 (5sets)
56kg x 1 (5sets)
60kg x 1
63kg x 1

Pushpress
38kg x 3 (5sets)

Jumping Backsquats
21kg x 3 (3sets)

SL RDL
6kg DBS x 8/8 (3sets)

Pulley Row @30kg
3sets

DB Arnold Press
6kg DBs x 10
3sets

gymfreak

Wednesday 16th December

Back to yoga! Hooorah!!

Thursday 17th of December

Cleans
35kg x 2
48kg x 1 (5sets)
51kg x 1 (5sets)
54kg x 1 (5sets)
58kg x 1
61kg x 1
64kg x clark weeeh
60kg x 1
62kg x 1
64kg x 1

Clean Pulls
57kg x 3 (4sets)

Halt Clean DL and Float Clean DL
55kg x 3 + 1
3sets

Pause Front Squats
44kg x 3 (3sets)

Conditioning- Rower
800m
600m
400m
200m
90sec rest between

gymfreak

Saturday 19th of December

Snatches
25kg x 2
30kg x 2
35kg x 1 (3sets)
40kg x 1
43kg x 1 (5sets)
45kg x 1
47kg x 1
49kg x miss
45kg x 1 (2sets)
47.5kg x 1
50kg x miss


Clean and Jerks
Was absolutely foooked by the time we started on clean and jerks
35kg x 2
45kg x 1
50kg x 1
54kg x 1 (5sets)
47kg x 1
60kg x 1
63kg x 1
65kg x clean
67kg x clean (2sets)
Thriiiileed that I got under 67!!! Have been clarking everything above 60 lately

Front Squats
49kg x 3 (3sets)

Pullups
2 x 6
1 x 4

gymfreak

Sunday 20th of December

Powercleans
35kg x 2
48kg x 2 (5sets)

Powerjerks
35kg x 2
45kg x 2
50kg x 2 (5sets)
55kg x 2
58kg x 1 (2sets)
60kg x 1
62kg x 1(+3kg PB)
64kg x bottled it :/

Single Leg DLs
8kg KBs x 10/10
3sets

GHR Back Ext
3 x 10

Scap work
3 sets

Muscle up Drills
Static Ring holds x 20sec
x 5

Handstand holds

Pushups on those weird bars
5 x 6

Monday...a ridiculous amount of DOMs

gymfreak

Tuesday 22nd December

Snatches
OTM
25kg x 2
30kg x 2
35kg x 1
39kg x 1 (5sets)
41kg x 1 (5sets)
44kg x 1 (5sets)
Eve3ry 2mins
47kg x 1 (2sets)
50kg x 1
53kg x 1
55kg x clark:(
45kg x 1 (2sets)
48kg x 1
50kg x 1
52kg x 1
54kg x smashed off my hips
45kg x 1
48kg x 1
50kg x 1

all the sadness

Snatchpulls
45kg x 3
48kg x 3 (3sets)

Floating Snatch DL and Halt Snatch Deadlift
45kgish for 4 sets

Backsquats
5 sec ecc 1st rep
45kg x 5
59kg x 5 (3sets)

Conditioning
100m row
10 KBS
x 10 rounds
Was supposed to be EMOM but we changed to every 90sec after first 2 rounds

KB Front Rack Goblet Squats
12kg KBs
4 x 7
332x

gymfreak

Wednesay 22nd of December
Going training with no voice is

Jerks OTM
35kg x 2
45kg x 1
51kg x 1 (5sets)
55kg x 1 (5sets)
58kg x 1 (5sets)
61kg x 1
64kg x 1
67kg x miss

Pushpress
41kg x 3 (5sets)

Jumping Backsquats
25kg x 3 (3sets)

SL RDL
8kg DBS x 8/8 (3sets)

Pulley Row @30kg
3sets

DB Arnold Press
8kg DBs x 8
3sets

gymfreak

Thursday 24th of December

Cleans
35kg x 2
45kg x 1
50kg x 1 (5 sets)
53kg x 1 (5sets)
56kg x 1 (5sets)
59kg x 1
61kg x 1 (2sets)
63kg x 1

Clean Pulls
60kg x 3 (4sets)

Floating Clean Deadlifts + Halt Clean Deadlifts
x some

Paused Front Squats
35kg x 3
48kg x 3 (3sets) 321x

Gunz

gymfreak

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gymfreak

Monday 28th of December

Powerjerks
35kg x 2
45kg x 2
50kg x 2
53kg x 2 (3sets)
56kg x 1
58kg x 1
60kg x 1

Powerclean
35kg x 2
45kg x 2
51kg x 2 (5sets)

Was talked/ bullied into doing a metcon.....never again

Metcon
Run 2 laps
20 Wall Balls
90 skips
Rest 2mins

x 5 rounds
EW! Took 2.50mins to complete each round so 2mins rest didnt seem enough! Hate doing conditioning with others..didnt want anyone to beat me so had to push pretty hard

SLDLs
10kg DBs x 8/8

90/90 Things x 10

Muscle up Practise

Gunz

gymfreak

Tuesday 29th of December
Calves and feet are in absolute bits from yesterdays metcon..never again

Snatches OTM
25kg x 2
30kg x 2
35kg x 1 (2sets)
40kg x 1 (5sets)
43kg x 1 (5sets)
46kg x 1 (5sets) Totes happy
48kg x 1
50 x miss
45kg x 1 (2sets)
47.5kg x 1
50kg x 1

Snatchpulls
48kg x 3
51kg x 3 (3sets)...quads started to get sore

Float Snatch DL and Halt Snatch DL
45kg x 3 + 1
48kg x 3 + 1 (3sets)

Backsquats...WEEEEH
59kg x 3 (3sets)

Conditioning
300m Row
15 KBS
300m Row
X 4
Rest 1:1

Handstand Pushups to 2 abmats
3 x 3

Handstand Holds
Muscle Up Practise

Planks
40sec/20sec L/20 sec R
x 4

gymfreak

Wednesday 30th of December
New Shooooooooes!!!! They felt reaally really weird!! Wasnt too fond of jerking with them at the start but I soon forgot about them.

Jerks OTM
35kg x 2
45kg x 2
50kg x 1
53kg x 1 (5sets)
57kg x 1 (5sets)
60kg x 1 (5sets)
62kg x 1
64kg x 1
65kg x 1
67kg x miss

Pushpress
35kg x 3
43kg x 3 (5sets)

Jumping Backsquats
25kg x 3 (3sets)

SL RDLs
10kg DBs x 8/8 (3sets)

Pulley Row
30kg x 8 (3sets) ...kills my hands

DB Arnold Press
8kg DBs x 8 (3sets)

Conditioning...pretty sure he tried to kill me
20sec Row Sprint/ 40sec rest
20sec KBS/ 40sec Rest
20sec AD/ 1min rest
x 5rounds

Was made record the kcals and reps for everything...which made me want to maintain the effort throughout ...vicious cycle. FML

Muscleup Practise

Aaaaaahhhh!!! Arrived home from training and my new shooooes were waiting for me 😊😊😊😊 So happy! I apologise already for their brightness 😁😁 #olygirls#weightlifting #weightlifter #irishfitfam #fitfam#ptibarbellclub #pti</p>

A photo posted by @86gymfreak on Dec 29, 2015 at 6:10am PST

">

Aaaaaahhhh!!! Arrived home from training and my new shooooes were waiting for me 😊😊😊😊 So happy! I apologise already for their brightness 😁😁 #olygirls#weightlifting #weightlifter #irishfitfam #fitfam#ptibarbellclub #pti

A photo posted by @86gymfreak on Dec 29, 2015 at 6:10am PST

Alf Veedersane

Did they come with shades included?

gymfreak

Thursday 31st of December

Cleans
35kg x 2
45kg x 2
52kg x 1 (5sets)
55kg x 1 (5sets)
58kg x 1 (5sets)
60kg x 1
62kg x 1
63kg x 1
64kg x 1
65kg x 1
66kg x 1

Cleanpulls
60kg x 3
63kg x 3 (3sets)

Halt Clean DL + Float Clean DL
57kg x 3 + 1
60kg x 3 + 1

gymfreak

Saturday 2nd of January
Felt like ****

Snatches
25kg x 2
33kg x 2
36kg x 1
39kg x 1
42kg x 1
45kg x 1
48kg x 1
50kg x f
45kg x 1 (2sets)
48kg x 1
50kg x f


Clean and Jerks
Had no motivation and legs were sore

35kg x 2
45kg x 1
50kg x 1
55kg x 1 (2sets)
58kg x 1
60kg x 1
62kg x 1
64kg x 1

Paused Front Squat 3311
48kg x 3 (3sets)

gymfreak

Monday 4th of January

Mid Hang Block Snatch hipull + Snatch
25kg x 1 + 1
30kg x 1 + 1
34kg x 1 + 1 (3sets)
37kg x 1 + 1 (2sets)

Mid hang block cleanpull + Clean
35kg x 1 + 1
44kg x 1 + 1 (3sets)
48kg x 1 + 1 (2sets)

Clean DL to knee and Cleanpull
44kg x 3 + 1 (3sets)
48kgx 3 + 1 (2sets)

Paused Front Squats 33x0
44kg x 3 (2sets)
48kg x 3 (2sets)
52kg x 3

gymfreak

Tuesday 5th of January

Jerk Balance
3 x 3 @ 25kg

Jerks
35kg x 3
42kg x 3
46kg x 3
49kg x 2
53kg x 2
56kg x 2 (2sets)

BTK Powerclean
4 x 3 @ 50kg

Snatch Pushpress + OHS
34kg x 3 + 2 (3sets)

Weighted Plank

Conditioning
Row 20sec/ 40 sec rest
AD 20sec/40 sec rest
x 6

gymfreak

Wednesday 6th of Jan

BTK Blockpull + Snatch
37kg (3sets)
40kg (2sets)

Cleanpull + Clean
48kg (3sets)
52kg (2sets)

Snatch DL to knee + Pull
34kg (3sets)
37kg (2sets)

Pause Backsquat
55kg x 5 (2sets)
59kg x 5 (3sets)

Core

10m Row
10 KBS
every 90sec
x 10

gymfreak

Thursday 7th of JAnuary

Pushpress + Jerk
35kg x 3 + 1 (2sets)
42kg x 3 + 1 (2sets)
46kg x 3 + 1 (2sets)

Hang Power Snatch
27kg x 3 (4sets)

Snatch Highpull + Musclesnatch
20kg x 3 (4sets)

Barbell Lunge
25kg x 16 (3sets)

Seated Pulley Row
DB Arnold Press
Lateral Raises
4 rounds

AD
30sec high intensity
30sec low intensity
12mins
#dead

gymfreak

Saturday 9th of January

Snatches
27kg x 2
32kg x 2
37kg x 2
40kg x 2
42kg x 2
45kg x 1
47.kg x 1
45kg x 1 (2sets)
47kg x 1
48kg x 1

Clean and Jerks
34kg x 2
41kg x 2
48kg x 2
51kg x 2
54kg x 2
57kg x 1
60kg x 1
62kg x 1 (3sets)just cleans
64kg x 1

Front Squat
48kg x 3 (2sets)
56kg x 3 (2sets)
59kg x 3
63kg x 2 + f

gymfreak

Sunday 10th of January/ playday

Ring Pullups
5 x 3

Band Assisted Dips
5 x 5

Pistols to one box
5 x 3/3

Muscle Up Drills and Core Work

Handstand Pushups to 2 mats
3 x 3

400m Row
1min rest
x 5

gymfreak

Monday 11th of January

Mid Hang Block Snatch Hi Pull + Snatch
5 sets at 37kg

Mid Hang Cleanpull + Clean
5 sets at 48kg

Clean DL to knee+ Pull
48kg x 3 + 1(2sets)
52kg x 3 + 1 (3sets)

Paused Front Squats
48kg x 3 (3sets)
52kg x 3 (2sets)

gymfreak

Tuesday 12th of January

Jerk Balance
3 x 3 @ 25kg

Jerks from the blocks
35kg x 3
45kg x 3
39kg x 3
52kg x 3
56kg x 2 (2sets)
60kg x 2 (2sets)

Powercleans
35kg x 3 (3sets)
42kg x 3 (2sets)

Snatch PP + OHS
37kg x 3 + 2
40kg x 3 + 2 (5sets)

Rows
Lateral Raises
DB Press
4 sets

Conditioning
1min on/ 1min off
Airdyne
12mins
tried to keep the watts above 200

gymfreak

Gonna try get back in the swing of logging....#effort

Saturday 30th of Jan

Snatches
25kg x 2 (2sets)
30kg x 2 (2sets)
35kg x 1 (3sets)
40kg x 1 (3sets)
43kg x 1 (2sets)
45kg x 1
47kg x 1
49kg x 1
51kg x f


Clean and Jerks
35kg x 2
45kg x 1
50kg x 1
55kg x 1
58kg x 1 (2ses)
60kg x 1
63kg x 1
65kg x 1 #happy

Front Squats
35kg x 2
45kg x 2
55kg x 1
60kg x 1
65kg x 1
70kg x 1 (2sets)

gymfreak

Monday 1st of Feb

Snatches
25kg x 2 (2sets)
30kg x 2 (2sets)
35kg x 1 (2sets)
40kg x 1
43kg x 1
45kg x 1
48kg x 1 (2sets) Puuuurty

Clean and Jerks
35kg x 2
45kg x 2
50g x 1
55kg x 1
59kg x 1
62kg x 1 hard

Front Squats
45kg x 2
55kg x 2
59kg x 2
62kg x 1 (2sets)

Gunz

Tonnes of muscle up practise

gymfreak

Tuesday 2nd of Feb
#sadness

Powersnatches
25kg x 2
30kg x 2
35kg x 1 (6sets)

Powerclean + Powerjerk
35kg x 2
45kg x 1
50kg x 1 (6sets)

Heaving Snatch Balance + OHS
25kg x 2 + 1
32kg x 2 + 1
37kg x 2 + 1 (3sets)
40kg x 2 + 1 (2sets)

Weighted Planks
60sec on/off
x 4

Conditionng
800m AD
x 3
Rest 1: 1
2.34
2.35
2.35

Legs did not feel good after

gymfreak

Wednesday 3rd of Feb
Wasnt it the humour at all at all

Snatches
25kg x 2 (2sets)
30kg x 2 (2sets)
35kg x 1
38kg x 1
40kg x 1
43kg x 1
45kg x 1 (5sets)

Clean and Jerks
35kg x 2
45kg x 1
50kg x 1
55kg x 1 (5sets)

Snatchpulls
48kg x 2
50kg x 2
53kg x 2

Backsquats
45kg x 3
57kg x 3
67kg x 3 (3sets)

Dips
1 x 4

Weighted Dips
+4kg
5 x 2...hoooray :P PB

Ring Pullups
2 x 5
1 x 4

Soreson Holds
4 sets

gymfreak

Thursday 4th of Feb

Powersnatches
25kg x 2 (2sets)
30kg x 2 (2sets)
35kg x 1 (5sets)

Powerclean and Powerjerk
35kg x 1
45kg x 1
50kg x 1 (5sets)

Seated Pulley Row
Lateral Raises
Z Press
4 sets

Conditioning
AD 30sec on Watts +350
70sec rest
x 5
Wasnt allowed let the kcals decrease by more than 10%

Rest 7.30mins and repeat the block
Was only supposed to be a 5min rest between blocks but my legs were still so full of lactic acid we had to change the rest period to 1:3

2nd block was a killer..never felt so unwell after conditioning..took ages to recover

gymfreak

Completely forgot about this log :o

Since I last logged I got a couple of PBz

Jerked 71kg
Got 7 dips
OHS 46kg..still not max
Weighted Dips 3kg for sets of 3
2 False grips pullups....they hurt like hell

And got my skinfolds tested last week
55.7kg, 15% bf and mms were 111.
Aim is to get the mms down to 100 for Leinsters

Was quite surprised cos I thought the results would be shocking...nutrition has been all over the place and mainly of the chocolate variety for the last month...so was expecting to be told I was obese:pac::pac::pac:

Already down 0.5kg since last week so fingers crossed easter doesnt ruin me:pac::pac:

gymfreak

Saturday 27th of March

Snatches
25kg x 3 (2sets)
30kg x 2 (2sets)
35kg x 2
37kg x 2
40kg x 1 (2sets)
42kg x 1
44kg x 1
46kg x 1
48kg x 1
50kg x f
50kg x 1 (5sets) So proud
51kg x 1
52kg x f in front

Clean and Jerks
35kg x 2
44kg x 2
48kg x 2
51kg x 1 (2sets)
54kg x 1
57kg x 1
59kg x 1
61kg x 1
63kg x 1
65kg x 1 (4sets) Holy ****. Cant believe I got 4 sets at 65kg...I'm lucky if I hit 65kg once per week and normally I just clark them. But today they were feeling good Feels like there's more there too

Front Squats
35kg x 3
45kg x 2
55kg x 1
61kg x 3 (4sets)

Snatchpulls
55kg x 3 (4sets)

Sore now

https://www.instagram.com/p/BDbFoUZQI8X/?taken-by=performancetherapyireland

gymfreak

Monday 29th of March

Backsquats
35kg x 3 (2sets)
45kg x 2
55kg x 1
63kg x 1
68kg x 1
72kg x 3 (5sets)

Snatches
25kg x 3
30kg x 2
35kg x 2
40kg x 2
42kg x 2
44kg x 2 (5sets)...pretty impressed with this, thought I'd still be fatigued from Saturday

Strict Press
32kg x 4 (5sets)

BOSAR
17.5kg x 8/8 (5sets)

Weighted Pullups
+ 4kg
(2 x 4)
(2 x 3)...bit disappointed was hoping for 4 sets of 4

Weighted Dips
+3kg
2 x 3
1 x 5
1 x 4...aim is for 4 x 4 next time

gymfreak

Tuesday 29th of March

Overhead Squat
25kg x 3
35kg x 3
40kg x 3
43kg x 2
46kg x 2 (5sets) ...very interested to see what my 1RM is

Clean, Clean + Jerk
35kg (2sets)
45kg
50kg
54kg
58kg (5sets)...these were hard dunno how I'll do 60kg next week

Clean Deadlift
75kg x 5 (3sets)

Snatch Highpull
30kg x 5 (4sets)

BB Row
40kg x 6 (4sets)

DB Pushpress
15kg x 8 (4sets)

Asked if I could do a metcon with the class
Metcon
40sec Row/ 80sec rest
20 sec Ball slams/20sec Wallballs/80sec rest
40sec assault bike....a longer rest?!

x 3
Legs were lactic-y fairly quickly:(

gymfreak

Wednesday 31st of March

Backsquats
35kg x 3 (2sets)
45kg x 2
55kg x 1
65kg x 1
70kg x 1
74kg x 3 (5sets)...hard

Powersnatches
25kg x 3
30kg x 2
35kg x 2
38kg x 2 (5sets)

Jerks from the blocks
35kg x 3
45kg x 3
55kg x 1
60kg x 3 (5sets)

Pushpress
35kg x 3
40kg x 3
45kg x 3 (5sets)

BB Walking Lunges
50kg x 8/8 (2sets)
55kg x 8/8

Seated Pulley Row
30kg x 8 (3sets)

Ring Dips
2 x 2
2 x 3 YAY PB...finally mananged more than 1 ring dip

False Grip Pullups
4 x 2...false grip hurts sooo much

Feel like coach is trying to kill me :(

gymfreak

Thursday 31st of March

Powercleans
51kg x 2 (5sets)

Cleanpull
72kg x 3 (3sets)

RDLs
65kg x 5 (4sets)

Swings x 15
Box Jumps 28" x 5
3 sets

gymfreak

Saturday 2nd of April
Disaster of a day

25kg x 3 (2sets)
30kg x 2
34kg x 2
37kg x 2
40kg x 1 (2sets)
42kg x 1
44kg x 1
46kg x f
35kg x 2
40kg x 1
42kg x 1
45kg x 1 (2sets)

Clean and Jerks
35kg x 2
44kg x 2
48kg x 2
51kg x 1 (2sets)
54kg x 1
58kg x 1
60kg x 1 (3sets)
52kg x 1 (4sets)

Front Squats
62kg x3 (4sets)

gymfreak

Monday 4th of April

Backsquats
76kg x 3 (5sets)

Snatches
25kg x 3
30kg x 2
35kg x 2
40kg x 2
43kg x 2
46kg x 2
47kg x f
45kg x 2 (3sets)
46kg x 2
47kg x 2 PB double

Strict Press + Powerjerk
30kg x 4 + 1 (5sets)

DB Row
20kg x 5/5 (5sets)

Weighted Pullups
+4kg
1 x 4
2 x 3

Weighted Dips
+4kg
3 x 3

gymfreak

Tuesday 5th of April

Overhead Squat
25kg x 3
35kg x 3
40kg x 3
43kg x 2
46kg x 2
48kg x 2(5sets) YAY!! New 1/2RM

Clean, Clean + Jerk
35kg (2sets)
45kg
50kg
54kg
60kg (4sets)...these felt great
61kg (1sets) PB double

Clean Deadlift
78kg x 5 (3sets)

Snatch Highpull
35kg x 5 (4sets)

BB Row
42kg x 6 (4sets)

DB Pushpress
15kg x 8 (2sets)
17.5kg x 5 (3sets)


Conditioning
AD
30sec hard/30sec easy
10mins-100kcal

gymfreak

Wednesday 6th of April

Backsquats
35kg x 3 (2sets)
45kg x 2
55kg x 1
68kg x 1
73kg x 1
78kg x 3 (5sets)...didnt feel well after

Powersnatches
25kg x 3
30kg x 2
35kg x 2
40kg x 2 (5sets)

Jerks from the blocks
35kg x 3
45kg x 3
55kg x 1
62kg x 3 (5sets) PB triples

Pushpress
35kg x 3
40kg x 3
46kg x 3 (5sets)

BB Walking Lunges
50kg x 8/8
55kg x 6/6 (2sets)

Seated Pulley Row
30kg x 8 (3sets)

gymfreak

Thursday 7th of April

2 Powerclean + Powerjerk
51kg (3sets)..PJ were hurting my arm
45kg (3sets)

Cleanpull
75kg x 3 (3sets)

RDLs
68kg x 5 (4sets)

Swings x 15
Box Jumps 28" x 5
3 sets

AD
15mins steady above 200watts

gymfreak

Saturday 9th of April

Snatches still feeling off
25kg x 3
35kg x 2
40kg x 1
41kg x 1
43kg x 1
41kg x 1
43kg x 1
45kg x 1
43kg x 1
45kg x 1
46kg x 1
45kg x 1
46kg x 1
48kg x 1
46kg x 1
47kg x 1
49kg x 1
FML

Clean and Jerks
35kg x 2
45kg x 1
51kg x 1
53kg x 1
55kg x 1
53kg x 1
55kg x 1
57kg x 1
55kg x 1
57kg x 1
59kg x 1
57kg x 1
59kg x 1
61kg x 1
59kg x 1
61kg x 1
63kg x 1

Front Squats
63kg x 3 (4sets)

Snatchpulls
56kgx 3 (3sets)