Deep Breath...ok, GO!

Triceratops Ballet

Snatch tonight really struggled only managed 15kg. Seem to be having strength, balance and mobility problems...joy! Did some overhead presses to try help. Hopefully a week or two of strong curves i'll get back to where i was

Triceratops Ballet

Workout b

Supersets x 3

Lat pulldown 35kg x12
Single leg glute bridge 10 l 10 r

Step up 20kg x20 30kg x20x2
Military press 20kgx10

Back extensions x15
Side lying clam 15 l 15 r

Crunch x 30
Russian twists x 34
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Oh squats x 5 x 3
Stretching and foam rolling

Triceratops Ballet

Cycling 23km 73mins

Triceratops Ballet

I'm taking a break from strong curves for a bit. Today though I was up much later than intended but decided to drag my ass to the gym because a shorter workout is better than none at all!

Superset x 3
Overhead squats 10kg x 5
Hip Thrust 35kg x 12
Tricep Dip x 15

Superset x 4
Squat 20kg x 5
Overhead Press 20kg x 5

Bench 20kg x12 25kg x10 x2

Arc Trainer 20mins

Triceratops Ballet

Supersets x 3
Step up 15kg 10l 10r
military press 15kg x10

Walking lunges 20kg 10l 10r
barbell row 20kg x 10

Hip Thrust 40kg x10
tricep dips x 15

Farmers Walks 40kg length of the gym!
Crunch x 20

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Bench 20 kg x 10 25kg x 6 x3
leg raises x 10 x 4

OHP 20kg x 5 x 5
Squats 25x5 30x5 33x5x3

minimal rest between sets. No cardio this morning.

Triceratops Ballet

Superset

Squat 20kg x5 40kg x5 45kgx5
OHP 20kg x5 x 3

Bench 20kg x 10 22.5 x10 25 x 8 27.5 x8 x2
Leg Raises x10 x 4

Walking Lunges 20kg 10l 10r x 3
Bent over row 20kg x3

Farmers walks 40kg length of gym and back x 3
Crunch 20x4

Over head squats 10kg 5 x5

Stretching

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Supersets x 3

Squat Jumps x 10
Step Ups 20kg 10L 10R
Military Press 15kg x8

Walking Lunges 20kg 10L10R
Barbell row 25kg x8
Pushups 10

Farmers Walks 40kg
Crunch 20

Back extensions x15
x band walk (high tension band) 15L15R

Stretching!

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Hang clean 15kg x8 x2 20kg x6 x2
Military press 15kg x5 x3 17.5x4

Back Squat 25kg x5 35kg x8 45kg x8 x2
Push Press 20kg x5 x3 22.5 x4

Leg Press 40kg x10 60kg x10 80kg x10 100kg x10 110kg x8

Bench 25kg x10 27.5kg x6 30kg x5 32.5kg x4

Triceratops Ballet

did this yesterday but forgot to log it!

Supersets x 3

Squat Jumps x 10
Step Ups 25kg 10L 10R
Military Press 15kg x8

Walking Lunges 255kg 10L10R
Barbell row 25kg x8
Pushups 10

Farmers Walks 40kg
Crunch 20

Back extensions x15
x band walk (high tension band) 15L15R

bench
25kgx10
27.5kg x10
30kg x 8
32.5kg x 6
35kg x 4

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Just some technique stuff

15kg barbell complex x 10
Hang clean
Military press
Back squat
Push press

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Front squat/ military press 3x5
Jerk dips 2x5
Push press 3 x5
Press to split 3x5
3 position clean and jerk

Have been struggling with the dip and drive in c&j leaning forward and losing balance. But can feel a definite improvement this week.

Treadmill 30 mins

Triceratops Ballet

Ok so I've been very remiss in my logging so far this month so to make up for it:

Thursday 6th August OLY Lifting C&J
warm-up
front squat/military press 2x5
OH Jerk dips 2x5
press to split 2x3
three position clean and 1 jerk bar x 1 18kg x1 20kg x1
Deadlift 20kg 3x3

Clean/ Front squat/ jerk
20kg x2 22kg x4 24kgx 1 25kg x2 26kg x1

Front Squats
15kg x3 20kgx3 25kg x3 27kg x3 30kg x3 33kgx3x2

Monday 17th Aug
Front Squat / Military press x5 x2
Overhead Squat 10kg x5 15kgx5 x2
Jerk dips 5x2
Snatch Drops 10kgx 5 15kg x4 f on 5th rep
Press to split x4

c&J 25kg x1 27.5 kg x 2 30kg x1

DL 30kgx 5 35kgx5 40kgx5 50kgx5

Tuesday 18th Aug Oly Lifting Snatch
Struggled to do warm up with 15kg bar, pain in right wrist so used technique bar

OHS 5 x3
Snatch drops 5x3
pres to OHS 5x3
3 position snatch

snatch 10kg x2 12kg x2 14kg x2 15kgx6 16kgx1 17kgx1 18kgx1

Back Squat
25kgx5 30kg x5 33kgx5 35kgx5 40kgx5

Need to work on grip, and stability under bar

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Today

Superset x 3
Step-up 20kg 10l 10r
Hip thrust 30kgx12 35kg x12 40kgx 12
Crunch x30

Push Press/ OHS 15kg Bar x 3

Bench 25kg x10, 27.5kg x8 30kg x5 32.5kg x5

Push press
15kg x5 20kgx5 22.5kgx4x2

narrower grip seems to help with the stability issue, will see how this affects snatch next week

Triceratops Ballet

cycling 23km 65 mins

Triceratops Ballet

Clean and Jerk class

Warm-up complex:
Front Squat & military press 2x5
Jerk Dips 2 x4
Press to split 2x3
3 Position Clean 1 Jerk bar x1 20kg x1 23kgx1
DL to above knee 23kgx 3 x2

C&J 23kgx2 x5
Clean, dip drivex2 clean&jerk 23x3
c&j 25kgx2 x2 26 kgx2 x2

Push press 20kg x 3 x4
22kg x3 x3
23kg x3 x3

Went home and read up on the physics of Olympic lifting, to try and figure out my balance problems!

Triceratops Ballet

olympic lifting classes

Snatch: (Tuesday)
OHS -5 x2
Snatch Drop 3 x2
Snatch balance 3 x 3
3 position snatch x2 18kg x1
Snatch DL 18kg 3x3

Snatch DL followed by snatch doubles
18kg x4
19kg x3

Really struggled with this, am not dropping under the bar quickly enough need to work on speed getting under the bar.

Squats:
25kg x3 x3
30kg x3
35kg x3
40kg x3
45kg x3

Clean and Jerk (Thursday)

Front Squat / Military press 5x2
Jerk dips 4x 3
press to split 3x2
3 position clean, 1 jerk 1xbar 1x20kg 1x23kg
Clean DL 23kg x 3 x 3

Clean & Jerk Doubles:
20kg
22kg
24kg
26kg
27kg
28kg
29kg x 2
Singles:
30kg
31kg
32kg x2

Really pleased with this, feel really good about my technique I could have kept going, but I was getting tired. It felt like everything just came together like magic!

Push Press:
20kg x 3 x2
23kg x 3 x2
24kg x 3 x2
25kg x 3 x2

This Morning
Cycling 20km 65 mins
I don't think my legs had the 20kg left in them after last night, this was killer! I seemed to be cycling into the wind both directions