The Sultan Of Russian Swings

dylbert

Alf Veedersane wrote: »

Plenty deeper than the previous PR too!

Nice!

Cheers man, all the mobility work is paying off:).

Alf Veedersane

dylbert wrote: »

Cheers man, all the mobility work is paying off:).

Was a much more confident lift as far as I could see. Mobility AND strength.

ninamc

Well done Nice little dance shimmy move before your OHP too. You should incorporate it more often....

dylbert

The aul split jig, a throwback to my irish dancing days .

dylbert

Thursday 27th of November.

A - Clean and jerk.
40kg x 4 x 1
50kg x 3 x 1
60kg x 2 x 1
70kg x 4 x 1

B - Clean pulls
80kg x 3
88kg x 3 x 3

C - Clean DL
95kg x 3 x 3

D - Back squat.
Bar x 5
40kg x 3
60kg x 3
80kg x 3
95kg x 3
104kg x 5 x 3

Was afraid of messing my knee up so took the squats nice and steady, controlled the eccentric and didn't bounce out of the bottom which made them allot tougher, the last rep was the slowest squat ever, felt like time stood still, on the plus side my knee is grand .

E - Core stuff, toes to bar, superman holds.

dylbert

Friday 28th of November.

Mid hang muscle snatch.
Bar x 3
30kg x 3
37kg x 3
42kg x 3 x 3

Snatch
30kg x 3
40kg x 3
45kg x 3 x 3

Mid hang muscle clean + push press.
30kg x 5
40kg x 3
50kg x 3
55kg x 3 x 5

Clean and jerk.
40kg x 3
50kg x 3
55kg x 3 x 2

dylbert

Saturday 29th of November.

Muscle snatch.
Bar x 2 x 3
30kg x 2 x 2
40kg x 3 x 1
45kg x 3 x 1

Snatch.
40kg x 4 x 1
50kg x 2 x 1
55kg x 2 x 1
58kg x 1
62kg x 1
65kg x 1
68kg x 1
71kg, miss x 3

Clean and jerk.
40kg x 2 x 2
50kg x 2 x 1
60kg x 1
70kg x 1
78kg x 1
83kg x 1
88kg x 1
91kg, miss x 2

Back squat.
Bar x 5
40kg x 3
60kg x 2
80kg x 1
100kg x 1
115kg x 1
120kg x 1

SLDL's.
40kg x 5
60kg x 3
80kg x 3 x 5

Hell of allot of work to do today, body is fairly banjaxed now. Knee is holding up well but I'm having to do a sh1tload of rolling and mobility.

ninamc

Tired just reading it.

dylbert

Monday 1st of December, Week 3.

Clean and jerk.
40kg x 2 x 2
50kg x 2 x 1
60kg x 2 x 1
70kg x 3 x 1

Snatch pulls.
40kg x 3
60kg x 3
68kg x 3 x 3

Snatch DL.
75kg x 3 x 3

Front squat.
Bar x 5
40kg x 3
60kg x 3
75kg x 3
85kg x 5 x 3
You know when you do the first set and think, oh sh1t I’ve to get through another four of these :eek:.

SLDL
40kg x 5
60kg x 3
80kg x 3
90kg x 3 x 5

I’m really enjoying this program so far .

dylbert

Tuesday 2nd of December.

A - Snatch high pull + muscle snatch, heavy single.
30kg x 2 x 2
40kg x 2 x 1
45kg x 1
48kg x 1
50kg x 1
52kg x 1
54kg, miss x 1

B - Snatch balance, heavy single.
Bar x 3 x 2
40kg x 2 x 2
50kg x 1
60kg x 1
70kg x 1
75kg x 1
80kg x 1
83kg, miss x 1

D1 - 8 x DB push press @ 20kg
D2 - 12 x KB swings @ 24kg
D3 - Pull ups max, 8 - 7 - 7
3 rounds, crossfit sh1t :P

dylbert

Wednesday 3rd of December.

A - Back squats.
Bar x 5
40kg x 4
60kg x 3
80kg x 3
98kg x 3
108kg x 4 x 2 + 1 x 2

Was suppose to be 5 x 3 but had to cut the last set to 2 reps, I've a bit of a head cold so am hoping that's the reason these were so heavy, otherwise next week will be interesting :eek:.

B - Power snatch + snatch.
30kg x 2 x 2
40kg x 2
45kg x 2
50kg x 3

C - Clean pulls.
50kg x 3
70kg x 3
90kg x 3 x 3

D - Clean DL.
98kg x 3 x 3

E - Glute bridges
60kg x 3 x 10


First 3 sets, I lost the will to live after this so didn't bother recording the last 2, the were ugly anyway .

dylbert

Saturday 6th of December.

Had to take it easy the past few days, have a dose of sinusitis to go along wit my tendonitis.

Snatch.
40kg x 2 x 2
50kg x 2
60kg x 2
64kg x 1
67kg miss x 1
67kg x 1
69kg x 1
71kg miss x 4. Footwork was letting me down here, it's getting better, only really an issue at max weights, just gotta keep plugging away with mobility work.

Clean and jerk.
40kg x 2 x 2
50kg x 2 x 1
60kg x 1
70kg x 1
80kg x 1
85kg x 1
90kg miss x 1
90kg x 1
93kg miss x 3, I cleaned the second attempt but missed the jerk forward .

Back squat.
Bar x 5
40kg x 3
60kg x 2
80kg x 1
100kg x 1
110kg x 1
120kg x 1, grind.
I'm itching to have a go at a proper back squat 1RM!

Pretty successful training session considering I'm riddled with two itises :P, 71/93 has to happen soon .

dylbert

Monday 8th of December, week 4.

Snatch.
40kg x 2 x 2
50kg x 3 x 1
55kg x 3 x 1

Clean and Jerk.
40kg x 2 x 2
50kg x 2 x 2
60kg x 2 x 1
65kg x 3 x 1

Snatch pull off 3" riser.
40kg x 3
60kg x 3
65kg x 3 x 3

Front squat.
Bar x 5
40kg x 3
60kg x 2
78kg x 2
88kg x 4 x 2, really heavy.

SLDL.
60kg x 5
80kg x 3
95kg x 3 x 5

Tough session, spent ages stretching and rolling afterwards.

dylbert

Tuesday 9th of December.

Mid hang muscle snatch.
Bar x 2 x 3
30kg x 2 x 3
40kg x 1 x 3
45kg x 3 x 3, these are deceptively quite though.

Snatch balance + 2 x OHS
Bar x 2 sets
40kg x 2 sets
50kg x 1 set
55kg x 3 sets

Rope pull ups, 3 x max.
8 - 7 - 7

1000m row @ 2.00 pace.


Quick light session, which leads me to believe that tomorrow is going to be a whopper :eek:.

dylbert

Wednesday 10th of December.

Power Snatch.
30kg x 2 x 3
40kg x 3 x 1
50kg x 3 x 1

Power clean + push jerk.
40kg x 4 x 1
50kg x 2 x 1
60kg x 2 x 1
65kg x 3 x 1

Clean pulls off 3" riser.
70kg x 1 x 3
85kg x 3 x 3

Back squats.
Bar x 5
40kg x 5
60kg x 3
80kg x 2
100kg x 2
107kg x 1
112kg x 3 x 2, each set followed by 3 box jumps.

TGU sit-ups
16kg 3 x 5+5


Back squats were much better than last Wednesday, final set,

dylbert

Thursday 12th of December.

Split jerk.
Bar x 2 x 3
40kg x 2 x 3
50kg x 3
60kg x 3
68kg x 2
73kg x 3 x 3

Push press.
Bar x 5
40kg x 4
50kg x 3
60kg x 2
65kg x 2 x 4, 2 x 3, missed the last rep of the final two sets.

Jumping back squats.
Bar x 5
40kg x 3
55kg x 3
65kg x 3
72kg x 3
78kg x 3

USA KB swings.
24kg x 4 x 15

dylbert

Saturday 13th of December.

Snatch.
40kg x 4 x 2
50kg x 4 x 1
55kg x 2 x 1
60kg x 1
64kg x 1
67kg x 1
69kg x 1
71kg miss x 4
71kg x 1, +1kg PR finally .
72kg miss x 1, got it overhead but ended up on my knees.

Was gonna give up after the 4th miss but the coach told me to have one more go .

Clean and jerk.
40kg x 2 x 2
50kg x 3 x 1
60kg x 1
70kg x 1
80kg x 1
85kg x 1
89kg x 1
93kg miss x 2

Cleans weren't going too well today.

Front squats.
Bar x 5
40kg x 4
60kg x 2
80kg x 2
90kg x 1
100kg x 1
105kg miss x 2

Aggh, I fecking suck at front squats.

Pretty decent day considering I was slightly hungover, christmas party on Friday night.

dylbert

Monday 15th of December, week 5.

Snatch.
40kg x 2 x 2
50kg x 3 x 1
55kg x 2 x 1
58kg x 3 x 1

Clean and jerk.
40kg x 2 x 2
50kg x 2 x 1
60kg x 2 x 1
65kg x 3 x 1

Snatch pulls.
50kg x 3
60kg x 3
70kg x 3 x 2

Front squat.
Bar x 5
40kg x 3
60kg x 3
80kg x 1
90kg x 5 x 1

GHD back extensions.
+10kg x 3 x 10


Meh, drink is bad mkay!

dylbert

Tuesday 16th of December.

A. Split jerk.
Bar x 2 x 4
40kg x 3 x 2
60kg x 2 x 2
70kg x 1
80kg x 1
85kg x 1
90kg x 1
95kg x 1
100kg miss x 3, would have been a +3kg PR, the first wasn't far off, got the second rep over head and locked out solid but my back foot kinda collapsed over on one side and I had to bail , my confidence was gone on the third and I didn't commit to getting under, ah well, next time .

B. Muscle snatch.
Bar x 2 x 2
30kg x 2 x 2
40kg x 2 x 1
45kg x 1
50kg x 1
52kg x 1
54kg miss, these felt really heavy today.

C. Snatch pulls.
50kg x 3
60kg x 3
70kg x 3 x 2.

D1. Pull ups max, 10-10-8.
D2. Broad jumps x 5
3 Rounds


Split jerks attempts, the third rep looks allot worse than it was, ankle is grand than god .

Alf Veedersane

Good bailin', all the same.

Next time!

dylbert

Wednesday 17th of December.

A. Clean and jerk.
40kg x 2 x 2
50kg x 2 x 2
60kg x 2 x 1
70kg x 1
75kg x 3 x 1

B. Snatch.
40kg x 2 x 2
48kg x 2 x 2
52kg x 3 x 1

C. Clean DL.
50kg x 3
80kg x 3
100kg x 3 x 2

D. Back squat.
Bar x 5
40kg x 4
60kg x 3
80kg x 2
100kg x 1
110kg x 1
116kg x 5 x 1, not sure what my previous 5 x 1 best is but pretty sure this is a PR .

Was meant to be a part E, DB side bends and knees to elbows or some sh1t but I was knackered .

dylbert

Saturday 20th of December.

Snatch.
40kg x 5 x 1
50kg x 3 x 1
55kg x 2 x 1
60kg x 1
64kg x 1
66kg miss x 1
60kg x 1
64kg x 1
66kg x 1
68kg x 1
70kg x 1
72kg miss, must have had about 7 attempts at this, all were very close.

Clean and jerk.
40kg x 2 x 2
50kg x 2 x 1
60kg x 2 x 1
70kg x 1
80kg x 1
85kg x 1
90kg x 1
93kg miss x 2

Great craic in the gym, everyone was lifting really well.

dylbert

Monday 22nd of December.

Snatch.
40kg x 3 x 2
50kg x 2 x 2
55kg x 2 x 1
60kg x 3 x 1

Clean and jerk.
40kg x 2 x 2
50kg x 2 x 1
60kg x 1
68kg x 3 x 1

Snatch pulls.
60kg x 1 x 3
73kg x 3 x 2

Front squats.
Bar x 5
40kg x 4
60kg x 3
80kg x 1
90kg x 1
94kg x 5 x 1

Front squats were fairly solid today, I've been working on bracing my core better, seems to be making a difference.

dylbert

Tuesday 23rd of November.

Split jerk.
Bar x 5
40kg x 3 x 2
60kg x 2 x 2
70kg x 1
80kg x 1
85kg x 1
90kg x 1
95kg x 1
100kg x 1, +2kg PR
102kg miss.

I wanted to get 100kg before the year was out, YES!

Muscle snatch.
30kg x 3 x 3
40kg x 2 x 2
45kg x 2 x 1
50kg x 1
53kg x 1
55kg miss.

Snatch pulls.
73kg x 3 x 2

Push press.
Bar x 5
40kg x 4
50kg x 3
60kg x 3
65kg x 3
70kg x 3
67kg x 2 x 3

There was something else done but can't remember exactly, could have been broad jumps and pull ups?

dylbert

Saturday 27th of December.

Clean and jerk.
30kg x 3 x 3
40kg x 3 x 2
50kg x 2 x 1
60kg x 1
70kg x 1
78kg x 3 x 1, holy sh1t these felt heavy!

Snatch.
Bar x 2 x 3
30kg x 2 x 2
40kg x 2 x 1
50kg x 1
55kg x 3 x 1

I hurt my hand last week, in work I think, it's sore holding the bar overhead .

Clean DL's.
60kg x 3
80kg x 3
105kg x 3 x 2

Back squats.
Bar x 5
40kg x 4
60kg x 3
80kg x 2
100kg x 1
110kg x 1
120kg x 5 x 1

Clean and jerks and snatches were fairly rusty today, squats felt good.

dylbert

Sunday 28th of December.

Split jerk.
40kg x 2 x 3
60kg x 2 x 2
70kg x 3 x 3

Muscle snatch.
30kg x 3 x 3
40kg x 2 x 2
45kg x 3 x 2

Hang snatch.
30kg x 2 x 2
40kg x 2 x 3
46kg x 2 x 3
50kg x 2 x 2
55kg x 1
60kg x 1
65kg x 1
67kg x 1, PR
69kg miss x 3
68kg x 1, PR

dylbert

Monday 5th of January, week 6.

Took a bit of a break from the program over Christmas, was still getting to the gym when I could but wasn't really following anything.

Snatch high pulls, muscle snatch and power snatch to warm up.

Snatch.
40kg x 2 x 2
50kg x 3 x 1

Clean and jerk.
40kg x 2 x 2
50kg x 2 x 1
60kg x 2 x 1
65kg x 3 x 1

Back squat.
Bar x 5
40kg x 4
60kg x 4
80kg x 2
95kg x 1
105kg x 2 x 2

TGU's
12kg x 3 x 5+5

Everything felt allot tougher than it should, good to get back training properly though.

dylbert

Tuesday 6th of January.

A. Power snatch.
40kg x 2 x 2
50kg x 2 x 1
55kg x 1
60kg x 1
63kg x 1
66kg miss x 2

B. Power clean + power jerk.
40kg x 2 x 2
50kg x 2 x 2
60kg x 2
70kg x 1
80kg x 1
85kg miss x 1

C1. Box jumps @ 84cm x 6
C2. Pull ups @ 90% effort, (8,7,7)
4 rounds

dylbert

Wednesday 7th of January.

A. Snatch.
30kg x 3 x 3
40kg x 2 x 2
47kg x 4 x 2

B. Clean and jerk.
40kg x 2 x 2
50kg x 2 x 2
60kg x 4 x 2

C. Snatch push press x 3 + OHS x 3
Bar x 1 set
40kg x 1 set
47kg x 4 sets

D. Barbell roll outs
3 x 10

dylbert

Thursday 8th of January.

A. Snatch.
40kg x 2 x 2
45kg x 2 x 1
50kg x 3 x 1

B. Clean and Jerk.
40kg x 2 x 2
50kg x 2 x 1
60kg x 2 x 1
65kg x 3 x 1

C. Power clean + push press.
30kg x 1 x 3
40kg x 1 x 3
50kg x 4 x 3

D. 1000m Row.