Snatch, C&J, repeat

rock27

Didn't have a set programme, so just tried to max instead.

Snatch: Worked up to 68kg(71 is pb), made that, couldn't hit 70 and left it there

C&J: Worked up to 84kg, cleaned it, got it overhead but it was a bit of a pressout. Pb is 85 so just tried 86. Clean was relatively easy, but just couldn't jerk it.

B.Squats: Up to 110ish I think, for 3s.

This week wasn't well structured, but I'm happy enough that I'm back to close to my max. So back to the programme next week.

rock27

Today:

Snatch - up to 60Kg, tried 65Kg twice - not happening today, dropped to 50Kg for 8 doubles

C&J - Up to 70Kg for I think 5 singles

B.squat - up to 110kg for 3 sets of 3

Back extensions, with bar on back - 3x10

Some shoulder, and arm stuff

Rowing m/c - 5 minutes of intervals.

rock27

Today:

Snatch: 55Kg, 12 singles

B.Squat: 100Kg for max reps, got 17 reps

Hyper X/reverse flyes, w/12Kg DBs, 3 sets of 12

Hex Bar DL, 130Kg for max reps, got 23 reps

Absolutely broken after that session.

rock27

Today:

Few light triples on snatch

Conditioning - few runs of prowler,KB swing, and farmers walks

And some ring dips and ring inverted rows

rock27

Today:

Snatch - warmup

C&J - 75Kg, 12 singles. Missed 1 jerk and 1 clean. Legs still wrecked after Monday's high rep squats so was feeling these today

B.Squat - 100Kg, 5x6.

Chins/Dips: 4 x10

SA DB press/DB row: 18s/30, 3 sets of 10

Hyperextensions, Bw - 3 sets of 8

rock27

Today:

Planned w/o was work up to training max, then drop down %s for triples and doubles. But snatch felt absolutely horrible today. SO after about half an hour of trying to sort it ended up dropping weight doing a few decent reps and leaving it there.

First time benching in about half a year - Bench: Up to 100x1(Failed 110 - left it there)
90x2, 80 - 5x3

Inverted rows, 40 reps in as few sets as possible - took 5 sets

DL: Up to 180 for 1, 160x2, 140 - 5x3

rock27

Today: Snatch: 53, 3 triples. 56, 2 doubles. Snatch still doesn't feel right since the break. Will need to work plenty on technique during the week

Bench: Up to 105Kg for 1, down to 92.5Kg for a double, and down to 85Kg for 5 triples

Inverted ring rows, 40 reps in 4 sets

DL: Up to 180Kg, down to 140, did 3 sets of 3. Was meant to get 5x3. Back felt a little iffy so left it there for tonight. Will get the extra two sets in at some stage during the week.

rock27

Today:
Snatch: 50Kg, 3 triples.
53Kg - 3 triples
56Kg - 2 doubles
58Kg - singles
60Kg - failed singles twice.
Severe lack of consistency between reps at the mo, so more technique work over next couple weeks

DLs - 140Kg, 3x3 to finish off yesterdays sets.

rock27

Fri 25/Jan/13

Snatch:
Barx3,3
40x3, 45x3
53x3,3,3
56x2,2
60x1
63x1
66xfail, fail
60x1

C&J: Up to 75 for a single

Prowler: 10m with 85Kg, 105Kg, 120Kg, 130Kg, 135Kg

Ring pushups/inverted rows: BWx16/15, 16/15, 14/11

65Kg each hand - 1 run which is about 20m, 1 run, 1 run
50Kg each hand - 2runs, 2runs, 2runs, 2runs

rock27

Snatch: 53Kg, 3 triples(missed the 2nd rep on the 2nd and 3rd set)
56Kg, 2 doubles
60Kg - 1, then missed it twice

Bench:
70% of last week, which is 72.5Kg, for 4 sets of as many reps as possible
Got 15, 16, 9, 10

Same as above with DLs, 130Kg for 8, 8, 9, 6

Inverted row: 40reps in as few sets as possibly. Got it in 4 sets

rock27

Snatch - warmup with bar

C&J:
50Kgx1-2, 1-2
60Kgx1
65x1
70x1
75x1,1
77Kgx1(bit of lockout), 1(no jerk)
75Kgx1(no jerk)
70Kgx1,1
75Kg x 8 singles(Of which four were missed jerks and/or lockouts)
So gonna start doing box jerks more I think

B.Squat:
50Kgx6, 70x6, 90x6, 110x6, 120x3, 110x6, 110x6

Chins/dips: 4x10,10

SADB press/DBrows(16s/30): 4x10,10

HyperExt(with 15plate behind neck)4x5

rock27

Today:

Snatch:
Snatches were not good at all today, triples, doubles and singles with 53, 56(Missed a few here), and 58.

Prowler: 105Kgx10m, 125Kgx10m, 145Kgx10m, 155Kgx10m, 160Kgx10m, 10m, 10m, 155Kgx10m

Ring push/pull, x 15/12, 15/12, 11/10

Farmers walks, 50each hand - x 1 run, 1 run, 2 runs, 2runs, 2runs

rock27

Snatch, 53x3(1 miss),3,3(1 miss)
56x2,2
58xf
60xf

Jerk:50Kgx3,3,3

Weighted pushups, up to 60Kg for 1

DLs, 190x1, 170x2, 140(having looked at calc again this should have been 150 - balls)-5x3

Inverted rows: x15,15,10

rock27

Today:
50x2,2
55x1, 58x1
61xf,f, 1.
63xf

50Kg for triples in 30mins
Got 12 sets of triples in 30 mins, missed 5 reps scattered throughout

B.Squat:
80x5, 100x3, 120x3,3,3

Some foam rolling

rock27

Clean & jerk.

Up to 70Kgx1, 75x1(no jerk), 1(no jerk)
70x1,1
74x1,1,1(no jerk), 1(no jerk)
70x1,1(no jerk)

Cleans are grand, standing up no problem, jerks are killing me.

B.Squat:
50Kgx6, 60x6, 90x6, 110x6, 115Kgx6,6

Chins/dips:4x10/10

Hypers: 3x8 with 20Kg bar

rock27

Today:

Snatch, 55Kg - 14 singles, missed 2. A few of these felt very good, few had to regain balance in the bottom.

B.Squat: 70,90,100x5.
120x3,3
100x5,5,6

Prowler: 100kg, 140Kgx10m ,10m , 150Kgx10m, 10m, 10m

rock27

Snatches up to 63Kg, missed 65
Dropped to 50 for few doubles.

B.Squat
Up to 120Kg for triple.

Hypers with a 20k bar, 4x8

rock27

Today:

Snatch: 40x3
50x1
55xf,1
60x1
55x2(failed 2nd), 2(failed 2nd)
50x2
55x2,2,2(miised 1st), 2(missed 2nd)

C&J:
50x1-3,1-3
60x1-2
65x1
70x1
75x1
78x1
80x1
83x1(pressout)
77x1(missed jerk), 1(missed jerk), 1
72x2
77x1(little bit of press)
83x1(missed jerk)

Jerk skills
40kg - 6sets of 3

B.Squat:
70x5, 90x5, 110x5, 120x3

rock27

Same as Wed.
65 on snatch, missed 67

81 on c&j, missed 86

B. Squats up to hundo

rock27

Today - test:

Snatch, up to 66Kg handy enough.
70Kg, missed 3 times, got it 4th attempt
72Kg pb attempt, missed.
No pb but happy with 70.
Will figure out openers during the week.

C&J:
Up to 80Kg, easy enough, 84Kg - Clean(missed jerk), missed clean 2nd time, went to 86Kg for 1kg pb attempt, missed.
Will look at openers for C&J aswell during the week.

Drop snatch - 40Kg, 4x5

B.Squat:
Up to 120Kg I think. Left it there after that.

Openers on Wed, and probably some light squats.

rock27

60/75
Some back squatting

rock27

Intermediates comp:

Weighed in @ 70.1Kg

Snatch went 60/65(missed)/67
C&J went 75/80/85

67/85 which were both comp PBs, the 85 equalling training pb.
So all in all pretty happy with today.

rock27

Up to 60 in snatch, missed a few 65s, back to 50 for 4 triples

B.Squat - Up to 125x3

rock27

C&J: 75, 6 singles, missed last one

F.Squat, 50x5, 70x5, 80x5, 90x4

GHraises, 20Kg bar, 3x6

Ring pullups, 3x6

rock27

Bit of messing around snatching, and drop snatches with 50

B.Squat - 120 for 3x5

General swoletrophy stuff

rock27

Today:

Started new programme today

Snatch complex: Snatch/OH squat/drop snatch, 3 reps of each in one set.
5 sets with 40

C&J:
65 - 2 x 3
70 - 2 x 2
73 x 1
65 - 3 x 3

B.Squat: 100 - 4x6

Clean Pulls
70x5
80x5
90 - 3 x 3

rock27

Can't remember what I did Friday, but today was:

Snatch - 53 - 2x3,3
56 - 2x2
60 - 1
53 - 3x3

Split Jerk, with pause

FSquat: 50x5, 70x5, 80x5, 85x5,5

Clean Pulls: 70x5, 80x5
90x3, 95x3, 95x3

rock27

Today:

Snatch complex: Snatch, OH Squat, Drop Snatch, with 40kg, 5x3,3,3

C&J: 68x3,3
73x2,2(missed 2nd jerk)
77x1(bit of a press)
68x 2,2,2(missed 2nd jerk)

Back Squat: 105Kg - 4x6

Some pushups

rock27

Yesterday:

Snatch:
56x3,3(missed 2 reps on last set)
60x2,2
64xmiss, miss
56x2,2

C&J:
68x3,3
73x2,2
77x1(bit of pressout)
70x2,2

Stiff leg DL: 70x5, 90x5,5 100x5,5

GHam raise: 20barx5,5,5
Did some messing around with DB bench, rows, and some ring dips

rock27

Today:

Had a token getting back into it session after a week and a half of not training properly.

Snatch felt alien so did doubles and triples in around 50.

Then some back squats

Gona get in a double session now tomorrow and continue on with programme.