Pendulum Snatch 5×5 @40KG
Snatch Grip Push Press 6×2 @80% @50KG
Bench Press 8×10 @40KG
Bar Dips 5×10
[30 Sec Psuedo Phlange Plank + 5 Shoulder Dislocates] x3R
011616
Reply
Monthly Archives: January 2016
011516
Single Clean Up to 80% @60KG
Clean 10×1 @70% 52KG
Doubles Hang High Pull, Worked up to 65KG
Snatch Pull 5×3 @100% @60KG
[10 Chin Ups + 5 Reverse Discolates] x 3R
011316
Hang Power Clean, 15 mins work to a heavy rep. @68KG, @71KG Caught it below Parallel
Hang Power Clean 5×1 @ 80% 1RM @54KG
Clean Pull 5×2 @ 80% 1RM @60KG
[12 Ring Rows + 30 sec Lat Stretch] x 3R
[24 sec Hollow Hold + 24 sec Bridge] x 3R
011116
Back Squat 5×5 @ 60% 1RM @56KG
Snatch 10×1 @ 70% 1RM @42KG
Snatch Pull 5×3 @ 85% 1RM @51KG
10r Scapular Shrugs + 5 Cat Cow x 3R
10 Ring Rows + 30 sec Lat Stretch x 3R
010916
Power Snatch, 15 mins work to a heavy rep. @48KG, @51KG (Barely Made It) 2nd Rep Caught Below Parallel, but looked like a very good snatch.
Power Snatch 5×1 @ 80% 1RM @41KG
Front Squat 5×3 @ 82% 1RM @62KG
[8 Strict Chin Ups + 5 Reverse Dislocates] x 5R
[30 secs Hollow Rock + 30s HS Hold] x 3R
010816
1. Clean, 15 mins to a heavy rep. @76KG (potato)
2. Clean 3×1 @ 90% 1RM @68KG
3. Push Jerk(from rack or blocks), 10 mins, work to a heavy rep. @70KG, Miss 73KG
4. Push Jerk 3×2 @ 80% 1RM @56KG
5. [15 sec Pseudo Planche Plank + 10r Glute Raises] x 5R
010616
1. Hang Muscle Snatch, 10 mins to a heavy rep. @40KG, 43KG Miss
2. Hang Power Snatch, 15 mins to a heavy rep. @48KG, 50KG Miss x2
*Can use straps for both of the above
3. Snatch Balance 5×3 @ 70% 1RM @44KG
4. [8 Strict HSPU + 5 Shoulder Dislocates @ 1.5kg] x 5R
5. [10 Tuck V-Ups + 3 Jefferson Curls @ 15kg] x 5R
010516
1. Power Clean, 15 mins work to a heavy rep @65KG, Caught 70KG in Full Squat. Missed 68KG Catch
2. Power Clean 3×1 @ 90% 1RM @60KG
3. Clean Pull 5×2 @ 100% Clean 1RM @75KG
4. [12 Ring Rows + 30 sec Lat Stretch] x 5R
5. [24 sec Hollow Hold + 24 sec Bridge] x 5R
010416
1. Back Squat 5×3 @ 85% 1RM @80KG
2. Snatch, 15 mins work to a heavy rep @50KG, Miss 55KG
3. Snatch 3×1 @ 90% 1RM did based on PR 1RM@54KG Miss, Ok, Miss
3a. Snatch 2×1 @90% of todays 1RM @45KG. 6 Tries to hit 2 reps
4. Behind-the-neck Snatch Push Press 5×2 @ 90% 2RM @58KG
5. [10r Scapular Shrugs + 5r Cat/Cow Stretch] x 5R
010216
Work to a Heavy Snatch (10min) @55KG
Work to a Heavy Clean & Jerk (10min) @70KG
Front Squat 5×1 @90% @68KG
Bench Press 3-3-3-3-3 @40-50-55-60(2)-60
5R [15 Sec Front Lever Hold + 10 Glute Raises]