Tuesday, December 27, 2011

3 Days of Training

Mon Dec 26, 2011
A.) Power Snatch + 2 Snatch @ 70% x2, 75% x 3  (90# x 2, 100# x 3)
B.) Split Jerk @ 75% x 5r x 3 (105# x2, 110# x 1)
C.) Clean Pull @ 93% x 5r x 5 (135# x 2, 140# x 3) - feeling stronger and getting better extension
D.) Back Squat @ 65% x 6r, 70% x 6r, 75% x 6r, 80% x 2r x 5 (130#, 140#, 150#, 160# x5) - Squats are getting stronger as well. 150# for 6 reps I'm pretty sure is a PR for me, no more left in the tank though.
E.) Strict Knees to Elbows x 15r x 3

Sat Dec 24, 2011
A.) Snatch @ 70% x 3, 75% x 2, 80% x 2r x 1, 80% x 1 (90# x 3, 95# x 2, 100# x 1, 100# x 1)
B.) Clean & Jerk @ 70% x 3, 75% x 2, 80% x 2r x 1, 80% x 1 (105# x 3, 115# x 2, 121.5# x 1, 121.25# x 1)
C.) Snatch Shrug @ 105% x 5r x 8 (105# x 8) - Didn't use the 135# as I couldn't get the proper shrug happening. Don't think the 105# was quite enough because my traps were not fatigued.
D.) Romanian Deadlift @ 65% of clean x 5r x 8 (95# x 8)

Fri Dec 23, 2011
A.) 3 pos Snatch (floor, knee, mid thigh) @ 65% x 2, 70% x 3 (75# x 2, 85# x 3)
B.) Snatch Pull @ 90% x 2r x7, 90% x 3r x 5 (115# x 5)
Called it a day. No energy, tired and hungry.

Thursday, December 22, 2011

Training: Dec 20 & 21

Wednesday, December 21, 2011
A.) Power Clean x 1 + Clean x 2 @ 65% x 3, 70% x 3 (105# then 115#)
B.) Clean High Pull @ 70% x 3r x 5, 75% x 2r x 5 (115# then 120#)
C.) Snatch Balance @ 60% x 2r x 3, 65% x 2r x 3, 70% x 2r x3 (85# then 100# then 115#)
D.) Push Press @ 75% x 5r x 5 (85# for all)
E1.) 10 Walking Lunges Slow x 3
E2.) 30 sec Front Bridge Hold x 3

Tuesday, December 20, 2011
A.) Power Snatch x 2 + Snatch @ 65% x 2 sets, 70% x 3 sets (85# then 95#)
B.) Split Jerk @ 75% x 2r x 3, 75% x 3r x 3 (105# for all)
C.) Clean Pull @ 90% x 2r x 7, 90% x 3r x 5 = (130# for all)
D.) Back Squat @ 60% x 8r, 65% x 8r, 70% x 6r, 70% x 2r x 6 (120#, 130#, 140#, 140# x6)
E.) Knees to Elbows x 15r x 3

Next meet is coming up January 28, 2012 in Edmonton AB... building up to get closer to that qualifying score!