Miss Piggys Battle for the Big Plates

gymfreak

Monday 11th of April

Backsquats
80kg x 3 (3sets)

Snatches
25kg x 3
30kg x 2
35kg x 2
40kg x 2
43kg x 2 (5sets)
45kg x 2
48kg x 1 + f (2sets)

Strict Press + Powerjerk
33kg x 3 + 1 (5sets)

DB Row
20kg x 6/6 (5sets)

Weighted Pullups
+5kg
2 x 3
1 x 4

Weighted Dips
+5kg
3 x 3

gymfreak

Tuesday 12th of April

Overhead Squat
25kg x 3
35kg x 3
40kg x 3
43kg x 2
46kg x 2
50kg x 2(5sets) YAY!! New 1/2RM

Clean, Clean + Jerk
35kg (2sets)
45kg
52kg
57kg
62kg (4sets)...so hard
Had to work back down mid way thru the sets and back up again to get em all #extremesadness

Clean Deadlift
78kg x 5 (3sets)

Snatch Highpull
35kg x 5 (4sets)

BB Row
42kg x 6 (4sets)

DB Pushpress
17.5kg x 6 (4sets)

Conditioning
AD 20sec on/ 40sec off
x 6
4mins rest and repeat

gymfreak

Wednesday 13th of April

Backsquats
35kg x 3 (2sets)
45kg x 2
55kg x 1
68kg x 1
73kg x 1
82kg x 3 (3sets) PB Triple +2kg

Powersnatches
25kg x 3
30kg x 2
35kg x 2
37kg x 2 (5sets)...ew

Jerks from the blocks
35kg x 3
45kg x 3
55kg x 1
60kg x 1
65kg x 2 (5sets)

Pushpress
35kg x 3
40kg x 3
44kg x 3
48kg x 3 (5sets)
50kg x 2 PB Double

BB Walking Lunges
58kg x 6/6 (3sets)

Seated Pulley Row
35kg x 8 (3sets)

gymfreak

Thursday 14th of April

2 Powerclean + Powerjerk
53kg (5sets).eugh

Cleanpull
75kg x 3 (3sets)

RDLs
68kg x 5 (4sets)

Swings x 15
Box Jumps 28" x 5
3 sets

AD 1min
15 Swings
10 Abmat Situps
x 4
8mins51...graaaand

gymfreak

Saturday 16th of April

Trained horrifically.
Snatches were all over the place
Snatches
25kg x 2
30kg x 2
35kg x 1
40kg x 1
42kg x 1
44kg x 1
45kg x 1
44kg x 1
45kg x 1
46kg x f
46kg x 1
45kg x 1
46kg x 1
47kg x f
40kg x 1
42kg x 1

Clean and Jerks
35kg x 2
45kg x 1
50kg x 1
56kg x 1
58kg x 1
59kg x 1
58kg x 1
59kg x 1
61kg x 1
59kg x 1
61kg x 1
63kg x f..left it there

front squats
64kg x 3 (4sets) grand

Snatchpulls
57kg x 3 (3sets)

Terrible session

gymfreak

Monday 18th of April

Backsquats
35kg x 2
45kg x 1
55kg x 1
65kg x 1
70kg x 1
75kg x 1
80kg x 1
84kg x 2 (4sets)....84kg was my old 1RM:pac::pac::pac:
PB Doubles

Snatches
25kg x 3
30kg x 2
35kg x 1
40kg x 1
42kg x 1
43kg x 1
44kg x 1
45kg x 1
46kg x 1
47kg x 1
48kg x F
Snatches were waaaaay better than Saturday

Strict Press + Powerjerk
35kg x 2 + 1 (5sets) I never strict pressed 35kg before...but got it for a double today Yaaay

DB Row
20kg x 6/6 (5sets)

Weighted Pullups
+7.5kg x 2
+8.5kg x 2
+9kg x 2

Weighted Dips
+7.5kg x 2
+8.5kg x 2
+9kg x 2
Very very happy!!! Weighted dips and pullup PBz too

https://www.instagram.com/p/BEWnCF2Iysw/?taken-by=86gymfreak

gymfreak

Tuesday 19th of April

Overhead Squats
25kg x 3
35kg x 2
45kg x 1
50kg x 1
52kg x 2 (5sets) New 1rm/2rm

Clean and Jerks
35kg x 2
45kg x 1
50kg x 1
55kg x 1
59kg x 1
60kg x 1
61kg x 1
62kg x failed jerk
62kg x 1
63kg x crazy fail...caught it in an awkward position with hips too high
63kg x 1
64kg x 1 happy days )

Clean Deadlifts
78kg x 3 (3sets)

Snatch Highpulls
35kg x 2 (5sets)

BB rows
44kg x 5 (4sets)

DB Pushpress
17,5kg DBs x 6/6 (4sets)

Conditioning
Airdyne
20sec on/40sec off
x 6
Rest 3mins and Repeat

gymfreak

Wednesday 20th of April
Coach said that I didnt have to squat heavy today...it made my year!!!

Chain Squats
27kg + Chains
EMOM 2reps for 10mins

Jerks from the blocks
35kg x 2
45kg x 1
50kg x 1
55kg x 1
60kg x 1
64kg x 1
65kg x 1
66kg x 1
67kg x 1
68kg x 1
69kg x f, f...felt easy but was forward
69kg x 1

Powersnatches
25kg x 2
30kg x 2
35kg x 1
39kg x 1
40kg x 1
41kg x 1
42kg x 1
43kg x full (2sets)
43kg x 1
44kg x full
44kg x 1

Pushpress
35kg x 3
40kg x 2
45kg x 2
50kg x 2 (4sets)
50kg x 3 PB Triple

Lunges
40kg x 6/6(3sets)

Pulley Rows
30kg x 10 (3sets)

Great day! Felt awesome not having to do squats!

gymfreak

Thursday 21st of April

Powerclean + Powerjerk
35kg (2sets)
40kg
45kg
50kg
53kg (3sets) felt messy so dropped back down
50kg
51kg
52kg
53kg
55kg
56kg

Cleanpulls
77kg x 2 (4sets)

RDLs
70kg x 4 (4sets)

Swings x 15
Box Jumps x 5
3sets

Conditioning
12mins on airdyne
30sec high~250/275w
30sec low~150w

gymfreak

Saturday 23rd of April- Capital Strength Competition

Had an awful week in the run up to the competition and wasnt sure that I was going to do it. Mind was elsewhere. In the end I decided to do it the morning of and not let people down but planned on going uber light.

Warmed up, felt great and ended up having a great meet! Finally got a 50kg snatch in competition!! Which had been a huge mental thing for me for nearly 2years Turns out that when I am all over the place and my head isnt fully in the competition I end up doing great! There was still a couple of kg left in the bag on both snatches and clean and jerks.

Snatches
46kg/48kg.50kg (+1kg PB)

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


Clean and Jerks
60kg/ 62kg/65kg


(+1kg Comp Total PB)

gymfreak

Monday 25th of April

Backsquats
35kg x 3
45kg x 2
55kg x 1
65kg x 1
75kg x 1
80kg x 1
84kg x 1
85kg x 1
86kg x 1
87kg x 1
88kg x 1 Hooorayyyy!!! +4kg PB!!
And no, I didnt just follow a crazy routine of maxing. Max out week in next week...reeeeally hoping for 90kg!!

Snatches
25kg x 3
30kg x 2
35kg x 1
40kg x 1 (2sets)
43kg x 1
44kg x 1 (2sets)
45kg x 1
46kg x 1
47kg x Fail...snatch was spot on but wasnt expecting it so lost it behind
47kg x 1
48kg x 1

Strict Press + Powerjerk
15kg x 2 + 1
25kg x 2 + 1
30kg x 2 + 1
35kg x 2 + 1(5sets)

DB BOSAR
20kg x 6/6 (5sets)

Weighted Pullups
+10kg x 1 (2sets)
+11kg x 1 (+1kg PB)

Weighted Dips
+10kg x 2
+10kg x 1
+11kg x 1 PB...dunno how the feck these got so strong!

gymfreak

Tuesday 26th of April

Overhead Squat
25kg x 3
35kg x 1
40kg x 1
45kg x 1
50kg x 2
52kg x 2
54kg x 1
56kg x 1 (2sets) +4kg PB Stuck at 56kg cos was totally lobsided standing up

Clean+ Jerk
35kg
45kg
50kg
55kg
58kg
60kg x 1
62kg x 1
64kg x failed jerk
64kg x 1
55kg x 1
60kg x 1
62kg x failed jerk Disappointed with the cleans. Thought for sure I'd get up near 66kg/67kg

Clean Deadlift
80kg x 2 (4sets)

Snatch Highpull
37kg x 2 (5sets)

BB Row
45kg x 5 (4sets)

DB Pushpress
17.5kg x 6 (4sets)

Conditioning
AD 20sec on/ 40sec off
x 6
3mins rest and repeat

#sadness

gymfreak

Wednesday 27th of April

Chain Squats
Chains +29kg x 2 EMOM for 10mins

Powersnatches
25kg x 2
30kg x 2
35kg x 1 (2sets)
40kg x 1
41kg x 1
42kg x 1
43kg x 1
44kg x 1
45kg x 1
46kg x full snatch (3sets)....next time

Jerks from the blocks
35kg x 2
45kg x 1
50kg x 1
55kg x 1
60kg x 1
62kg x 1
64kg x 1
64kg x miss
60kg x 1
63kg x 1
65kg x 1
66kg x 1
67kg x 1
68kg x 1
69kg x nearly broke my back

Pushpress...back was still a teeny bit sore
35kg x 2
45kg x 1
50kg x 1
51kg x 1
52kg x f
50kg x 1

Walking Lunges
55kg x 6/6 (3sets)

Pulley Rows
3 sets

https://instagram.com/p/BEtrZ7WIyqc/

gymfreak

Friday 29th of April

Wasn't it the mood to train, should have skipped it and went for a walk or something.

Powercleans
35kg x 1 (3sets)
40kg x 1
45kg x 1
50kg x 1 (2sets)
53kg x 1 (3sets)
Knee was hurting so didnt want to go heavy.

Clean Pulls
70kg x 3 (4sets)

RDLs
65kg x 4 (4sets)

Box Jumps
3 x 5

Airdyne 2mins
Row 2mins
x 4

gymfreak

Saturday 30th of April

Snatches
25kg x 3
30kg x 2
35kg x 1
40kg x 1
40kg x f
35kg x 1
40kg x 1
43kg x 1
46kg x 1
48kg x 1
50kg x 1
52kg x my right foot got stuck so I went toppling forward and bar went flying behind. Plenty of height on the bar just need to work on staying connected

45kg x 1
48kg x 1
50kg x f....weeeeeeh!!!!

Clean and Jerks
35kg x 2
45kg x 1
50kg x 1
55kg x 1
59kg x 1
62kg x 1
64kg x 1
66kg x 1...I wanted to go 67kg but coach wanted 68kg so
68kg x 1 Coach wanted me to at least pull 70kg so
70kg x clark
70kg x jumped under but couldnt stand:pac::pac:

Absolutely delighted that I got under 70kg..didnt catch the bounce so I had no hope of standing. Havent cleaned 68kg since Sept so at least things are starting to move in the right direction.

Front Squats
45kg x 3
55kg x 1
65kg x 1
70kg x 1
73kg x 1
75kg x just wasnt happening

gymfreak

68kg clean and jerk
https://instagram.com/p/BE4EHUeoyrU

Snatches- 30kg/40kg/46kg/50kg
https://instagram.com/p/BE4NlwlIyrb

gymfreak

Monday 2nd of May

Backsquats
35kg x 3
45kg x 2
55kg x 1
65kg x 1
75kg x 1
80kg x 1
85kg x 1
90kg x 1 YAYYYYY!!! PB
Thats a 6kg PB from this cycle...soooo happy as 90kg was a big milestone

Strict Press
25kg x 3
30kg x 1
33kg x 1
36kg x 1
37kg x 1
38kg x 1 (+3kg PB)

Weighted Pullups
Was using weighted vest for these...but was totes confused by what I was being told it weighed and what I thought it weighed.

In the end we thought I worked up to a +13kg Pullup but when I weighed the vest after it was onl 10kg....weh!!!

Weighted Dips
+5kg x 1
+10kg x 1
+12.5kg x 1
+14kg x 1...holy ****

gymfreak

Tuesday 3rd of May

Overhead Squats
35kg x 1
40kg x 1
45kg x 1
50kg x 1
55kg x f, f
55kg x 1...weh! legs just werent cooperating today

Cleans
35kg x2
45kg x 1
55kg x 1
60kg x 1
63kg x 1
65kg x 1
67kg x got under just couldnt stand lol
Delighted to have got under it tho considering Id maxed only 3 days previous

Seated Single Arm DB Press 6RM
8kg x 6
10kg x 6
12.5kg x 6
15kg x 4 on the right, 0 on the left

Conditioning
12mins moderate on the assualt Bike
#200 watts

gymfreak

Wednesday 4th of May/ Imma Beasht

Jerks from the Blocks
35kg x 3
45kg x 2
55kg x 1
65kg x 1
69kg x 1
72kg x 1
75kg x 1 (+4kg PB) Best feeling in the world:):)

Powersnatches
25kg x 3
30kg x 2
35kg x 1
40kg x 1
42kg x 1
44kg x 1
46kg x full snatch (6sets):pac::pac::pac:

Pushpress
35kg x 2
40kg x 1
45kg x 1
55kg x 1
53kg x 1
55kg x 1 Bodyweight Pushpress (+4kg PB)

gymfreak

Thursday 5th of May

Powercleans
35kg x 2
45kg x 1
50kg x 1
55kg x 1 (3sets)
58kg x 1
60kg x 1
62kg x 1...(+1kg PB) I really need to learn how to powerclean...was not dropping under the bar at all at all

Frontsquats
45kg x 2
55kg x 1
65kg x 1
70kg x 1
75kg x 1
76kg x 1 (+2kg)

DB Bench 6RM
8kg x 8
12.5kg x 8
15kg x 8
17.5kg x 4

At the start of the week I wanted to do ALL the conditioning mainly cos I was off work and had a tonne of energy, but wasnt allowed cos it was test week...by the time it got to Thurs I got used to the idea of not doing conditioning...and then got hit by an unexpected horrific one:(:(

Assault Bike
20sec all out/40sec rest
x 8

4mins rest....then repeat

gymfreak

Monday 9th of May

Snatches
25kg x 3
30kg x 2
35kg x 1 (2sets)
40kg x 1 (2sets)
43kg x 1
45kg x 1
47kg x 1
49kg x 1
42kg x 1 (3sets)

Clean and Jerks
35kg x 1 (2sets)
45kg x 1
50kg x 1
55kg x 1
60kg x 1
64kg x 1
66kg x clean
67kg x got under it coulnt stand:/
56kg x 1 (3sets)

Front Squats
61kg x 3 (3sets)

Toes to bar
3 sets

gymfreak

Tuesday 10th of May

Musclesnatch
25kg x 2
30kg x 1
32kg x 1
34kg x 1
36kg x 1
37kg x 1
38kg x 1

Powersnatches
25kg x 2
30kg x 2
36kg x 1 (5sets)

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

DB Bench
15kg DBs x 8 (3sets)

BOSAR
20kg x 8 (3sets)

Conditioning
4mins on/ 2mins off
x 3
Tried to keep watts around 275...hard

gymfreak

Wednesday 11th of May

Snatches
25kg x 2
30kg x 2
35kg x 1(2sets)
40kg x 1
43kg x 1
46kg x 1
48kg x 1
50kg x 1
52kg x 1
54kg x 1 BODYWEIGHT SNATCH!!!!:eek::eek::eek:
49kg x 1 (2sets)
Can't believe it!! So so happy!! Lifetime goal complete

Clean and Jerks
35kg x 1
45kg x 1
50kg x 1
55kg 1
59kg x 1
62kg x 1
65kg x 1
59kg x 1 (2sets)

Backsquats
72kg x 3 (3sets)

Ab Roll Outs
4 x 8...ouchie

Pullups
3 x 6

https://instagram.com/p/BFR4FKKIysp/

Alf Veedersane

Congrats! Looked really good too.

Time for a new lifetime goal

gymfreak

Thursday 12th of May
Was wrecked tired...sleep is off this week and work is tiring

Muscle Snatch
29kg x 3 (3sets)

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

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

Conditioning Assault Bike
30sec on/1min off
x 4

Rest and Repeat
Was told to keep watts around 475w...but after the rest from block 1 I looked fine so wattage was bumped up to 500....which KILLED me.Jelly legs!! So glad I didnt do it at 500 for both blocks

gymfreak

Saturday 14th of May

Snatches
25kg x 2
30kg x 2
35kg x 1 (2sets)
40kg x 1 (2sets)
43kg x 1
46kg x 1
49kg x 1
51kg x 1...smashed it off my pubic bone...ouchies
52kg x f...was still sore...had the fear off hurting myself more

I thought my snatches were a bit slow today but coach sent me a video of 49kg after training and it wasnt slow at all:pac::pac:my perception is crazy.

Clean and Jerks
35kg x 1
45kg x 1
50kg x 1
55kg x 1
60kg x 1
63kg x 1
66kg x 1
69kg x bar was a teeny bit forward...got halfway up but just couldnt stand up...weeeeeh!!! would have been a PB

Front Squats
45kg x 2
55kg x 1
65kg x 1
70kg x 1
72kg x 1

Toes to bar
3 x 10

My slow snatch:rolleyes::rolleyes:
https://instagram.com/p/BFZptg-oykJ/

gymfreak

Monday 16th of May
10% terrible at logging

Snatches
25kg x 3
30kg x 2
35kg x 1
40kg x 1
44kg x 1
47kg x 1
49kg x f

Clean and Jerks
35kg x 1
45kg x 1
50kg x 1
55kg x 1
58kg x missed jerk
61kg x slowest clean alive
left it there so that I didnt break myself

Front Squats
65kg x 2 (4sets) ridiculously hard

Toes to bar
3 x 10

gymfreak

Tuesday 17th of may

Muscle Snatch
25kg x 1
30kg x 1
35kg x 1 (2sets)

Powersnatch
35kg x 1
40kg x 1
43kg x 1 (5sets)

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

DB Row
20kg x 8/8 (3sets)

DB Bench
15kg x 8 (3sets)

Conditioning
4min on/2min off
x 3
Was absolutely shattered

gymfreak

Wednesday 18th of May

Snatches
Quad started to get really sore during the warm up...I should have stopped but I didnt
25kg x 2
30kg x 1
35kg x 1
40kg x 1
43kg x 1
46kg x 1
49kg x f
45kg x 1 (2sets)
47kg x 1
49kg x 1
cos pissed off...stripped the bar and warmed up again
35kg x 1
40kg x 1
43kg x 1
46kg x 1
48kg x 1
50kg x 1
52kg x close...didnt move my feet

Clean and Jerks
35kg x 1
45kg x 1
50kg x 1
55kg x 1
60kg x 1
63kg x 1
66kg x 1...quad was throbbing at this stage so called it a day Skipped squats and abz

gymfreak

Thursday 19th of May

Quad was broken so we changed up the programme

Muscle Snatch from blocks
25kg x 2 (4sets)

Snatch Pushpress
35kg x 3
40kg x 3
43kg x 3
45kg x 3 (4sets)

Snatchpulls from blocks
55kg x 2 (5sets)

Single Arm seated DB Press
10kg x 8/8 (4sets)

Pulley Row
32.5kg x 8 (4sets)

Superman 30sec on/30sec off x 3

8mins easy spinning on assault bike

gymfreak

Saturday 21st of May
Was not in the humour to train. Had such a **** week and motivation was at an all time low

Snatches
25kg x 1
30kg x 1
35kg x 1
40kg x 1
43kg x 1
46kg x 1 (2sets)
48kg x 1
50kg x 1
52kg x f

Clean and Jerks
35kg x 1
45kg x 1
50kg x 1
55kg x 1
59kg x 1
62kg x 1
65kg x 1...missed jerk. Jerks were completely off today
67kg x clean
69kg x clean...whoop whoop...waited 8months for this 1kg PB

Front Squats
45kg x 1
55kg x 1
65kg x 1
70kg x 1
75kg x 1
77kg x 1 (+1kg PB)

Toes to Bar
3 x 12

Happy, happy, happy

joeker03

Sunday 22nd of May

Assault Bike
30sec hard/ 1min off
x 4

Rest 4 mins and Repeat

Felt awful after

Monday 23rd of May

Snatches
25kg x 2
30kg x 1
35kg x 1
40kg x 1 (3sets)
43kg x 1
46kg x 1 (2sets)
48kg x 1
50kg x f
45kg x 1
48kg x 1
50kg x 1...happy
43kg x 1 (3sets)

Clean and Jerks
35kg x 1
45kg x 1
50kg x 1
55kg x 1
59kg x 1
62kg x 1
64kg x 1
55kg x 1 (3sets)

Front Squats
68kg x 2 (3sets)

Toes to bar
3 x 10

Hanley

Never knew you were a big darts player...

Alf Veedersane

Drawn to it by Phil 'The Power Rack' Taylor.

gymfreak

Lolz.

Used my dad's computer.

gymfreak

Tuesday 24th of May

Muscle Snatches
25kg x 1
30kg x 1
35kg x 1
37kg x 1
39kg x 1
40kg x 1 (2sets) +2kg PB hoooray

Powersnatches
25kg x 1
31kg x 1
36kg x 1 (8sets)

Powerclean + Split Jerk
35kg x 1
40kg x 1
45kg x 1
50kg x 1 (8sets)

Conditioning
5mins steady watts 180-200

10mins sprints
20sec on/40sec off
x 10

5mins steady...think the steady state at the end stopped me from the usual queasy feeling

Alf Veedersane

gymfreak wrote: »

Conditioning[/B]
5mins steady watts 180-200

Oooonnnne hundred and eightyyyyyy

gymfreak

#imma disgrace

Summary of the last few months of training


Leinster Open

BW- 52.2kg
Snatches 48kg/50kg/52kgx
C n J- 63kg/65kgx/66kg
+1kg Comp Clean and Jerk PB
+1kg PB Total

https://www.instagram.com/p/BGPx3l9IylK/

https://www.instagram.com/p/BGPx3l9IylK/

gymfreak

Then one week later I did a Catalyst Athletics Affialiate Meet

BW-52.7kg

Snatches- 49kg/52kg/54kgx

C n J- 65kg/67kg/69kgx Missed the jerk
119kg Total

+2kg Comp Snatch PB
+1kg C n J Comp PB
+3kg Comp Total PB

https://www.instagram.com/p/BGjxp41oyrT/


https://www.instagram.com/p/BGn-yfmoyoX/

gymfreak

Saturday 9th July- Nationals

BW- 51.0kg
Had trouble with bodyweight in the run up to the competition. Had bumped up my carbs to 175g and bodyweight ended up dropping down to 50kg so spent the week before Nationals trying to eat back up.

Snatches
48kgx/ 48kg/ 50kg

C N J
63kg/ 65kg/ 67kg

117kg Total and 1st place finish in the 53kg class )

Had a great day out, warmups went great, timing was excellent and I was uber uber calm for once. Had been at my best friends wedding the night before so I think I was still on a high from that

https://www.instagram.com/p/BHrPqXGhPhP/

Hanley

Page 1: 50kg x5 deadlifts and CrossFit

Page 145: national weightlifting champion, and CrossFit

...some journey!

gymfreak

Hanley wrote: »

Page 1: 50kg x5 deadlifts and CrossFit

Page 145: national weightlifting champion, and CrossFit

...some journey!

Proper LOL!!! :P:P

gymfreak

Monday 11th of July- Day 1 of the get huge cycle

Snatch Pushpress + OHS
16kg x 2 + 1
22kg x 2 + 1
27kg x 2 + 1
32kg x 2 + 1
38kg x 2 + 1

Snatches
25kg x 3
30kg x 3
35kg x 3
41kg x 3
43kg x 2
44kg x 1 (2sets)

Mid Hang Clean and Jerk
21kg x 4 + 1
28kg x 3 + 1
35kg x 3 + 1
42kg x 2 + 1
49kg x 2 + 1 (2sets)

Snatchpulls
55kg x 2 (3sets)

Box Jumps
3 x 5 @ 28inches

DB Bench
8 x 10kg DBs (3sets)

Pullups 2 sec ecc
5, 4, 3

Dips
3 x 4

Shrugs
20kg DBs

gymfreak

Tuesday 12th of July

PP BTN
15kg x 5
25kg x 5
35kg x 5
40kg x 5
43kg x 5
45kg x 5
43kg x 5
40kg x 5

Pause Backsquat
35kg x 10
45kg x 10
54kg x 10
51kg x 10
49kg x 10

CG Bench
30kg x 10
29kg x 10
27kg x 10

RDL
15kg x 8
35kg x 8
45kg x 8 (2sets)
50kg x 8

Conditioning
1min on rower
1 length sled pull
1 length sled push
x 15mins

gymfreak

Wednesday 13th of July

Hang Snatch BTK+ Mid hang
22kg (2sets)
27kg
32kg
38kg (3sets)

Jerk BTN
30kg x 2 (2sets)
38kg x 2
45kg x 2 (3sets)

Clean and Jerk
31kg x 3
38kg x 3
45kg x 2
52kg x 3
55kg x 2
57kg x 1 (2sets)

BB BOR
35kg x 10
33kg x 10
31kg x 10

Squat Jumps
23kg x 8 (3sets)

Clean Pulls
70kg x 2 (3sets)

Toes to bar
3 x 12

Soreson Holds
3 sets

gymfreak

Thursday 14th of July

Paused Front Squats
35kg x 3
45kg x 3
55kg x 3
60kg x 5
57kg x 5
55kg x 5

PP
30kg x 10
35kg x 10
40kg x 8
33kg x 10
31kg x 10

Clean DL
55kg x 5
65kg x 5
70kg x 1
75kg x 5
80kg x 5
76kg x 5
72kg x 5

DB Lunges
3 x 16 w/12.5kg DBs

DB Russian Step Ups
2 x 8/8 w/ 8kg DBs
1 x 8/8 w/ 10kg DBs

Conditioning- Assault Bike
20sec on/40sec off
x 10 ...harder than usual

gymfreak

Saturday 16th of July

Snatchpull + Snatch
22kg (2sets)
27kg (2sets)
32kg (2sets)
38kg (2sets)
41kg (2sets)
43kg
45kg
47kg (2sets)

Clean + Frontsquat + Jerk
28kg x 1 + 2 + 2 (2sets)
35kg x 1 +2 + 2 (2sets)
42kg x 1 +2 + 2 (2sets)
49kg x 1 + 2 + 2 (2sets)
52kg x 1 + 2 + 2
55kg x 1 + 2 + 2 (2sets)

Backsquat
45kg x 3
65kg x 2
70kg x 5
67kg x 5
63kg x 5

GHD Hip Ext
3sets

DB Bench
DB Shrugs
DB Curls

gymfreak

Monday 18th of July

Snatch Pushpress + OHS
16kg x 2 + 1
22kg x 2 + 1
27kg x 2 + 1
32kg x 2 + 1
38kg x 2 + 1

Snatches
25kg x 3
30kg x 3
35kg x 3
41kg x 3
43kg x 2
44kg x 1
45kg x 1 (2sets)

Mid Hang Clean and Jerk
21kg x 4 + 1
28kg x 3 + 1
35kg x 3 + 1
42kg x 2 + 1
49kg x 2 + 1
51kg x 2 + 1 (2sets)

Snatchpulls
55kg x 2 (3sets)

Box Jumps
3 x 5 @ 28inches

DB Pushpress
10kg DBs x 12
12.5kg DBs x 8 (2sets)

Widegrip Pullups
4, 3

Neutral Grip Pullups
2 x 6

Pushups on DBs
3 x 10

DB Row
17.5kg DBs x 8/8 (3sets)

gymfreak

Tuesday 19th of July

PP BTN
15kg x 5
35kg x 3
40kg x 2
45kg x 1
47kg x 5
45kg x 5
42kg x 5

Pause Backsquat (22x1)
35kg x 5
42kg x 4
47kg x 3
52kg x 2
57kg x 10
60kg x 10 hard
57kg x 10
54kg x 10

CG Bench
32kg x 10
30kg x 10
29kg x 10

RDL
55kg x 8 (3sets)

Conditioning- 20mins
Row 10kcal
1 Sled Pull up and back
Assault Bike 10kcal
1 Sled Push up and back
30sec hollow hold

gymfreak

Wednesday 20th of July

Hang Snatch BTK+ Mid hang
22kg (2sets)
27kg
32kg
38kg
39kg (2sets)

Jerk BTN
30kg x 2 (2sets)
38kg x 2
45kg x 2
49kg x 2 (3sets)

Clean and Jerk
31kg x 3
38kg x 3
45kg x 2
52kg x 3
55kg x 2 (2sets)
58kg x 1 (2sets) hard

BB BOR
40kg x 10
38kg x 10
36kg x 10

Squat Jumps
23kg x 8 (3sets)

Clean Pulls
70kg x 2 (3sets)

Toes to bar
3 x 14

Soreson Holds
3 sets