Snatch Week 4

Core:
Snatch + Hang Snatch: 110.2/50, 132.3/60, 154.3/70, 176.4/80
Snatch: 5×1@187.4/85, 10×1@154.3/70
Clean Grip High Pulls from box: 3@220.5/100, 220.5/100, 264.6/120, 286.6/130, 308.6/140

Pretty good workout, I wanted to work around 80% for singles on the snatch to work form. After the five singles I dropped the weight and worked technique more, trying to pull higher and closer to my body.

Squats Week 4

Warm Up:
Standing Abs: 2×25 w/doubled purple
External Rotation: 2×15 w/mini band
Behind the neck band pull aparts: 2×20 w/mini band
Pull Aparts: 2×20 w/mini band

Core:
Squat: 5@341.7/155, 363.8/165, 385.8/175
SLDL: 2×8@319.7/145
Reverse Crunches: 3×8

Pretty small workout. I have trouble trying to think of things to do on these days when I used to bench.

Clean and Jerk Week 4

Warm Up:
Standing Abs: 2×25 w/doubled purple
Behind the neck band pull apart: 2×20 w/mini
Pull Apart: 2×20 w/mini

Core:
3 Position Pulls(1 rep tall, 1 rep hang, 1 rep floor): 2@110.2/50, 2@154.3/70, 2@165.3/75, 2@176.4/80
Power Snatch + Snatch from Hang: 187.4/85, 1/2 @187.4/85(missed snatch from hang behind me)
Clean + Jerk: 2×1@154.3/70, 176.4/80, 198.4/90, 220.5/100, 242.5/110, 4×1@253.5/115
Grace(30 clean+press w/ 132.3/60 for time): completed 4:40
PNF for a few minutes

Good workout. The clean and jerks started feeling REALLY good near the end. I need to work at around that percentage to get benefit I think. I’ll do the same thing with snatch on wednesday. Grace was a last minute idea, Rhaea was going to do it so I figured I should too. She completed it in 4:08, I was ahead until 15 but my cardio started to drop off rapidly after that. It was good to do though, and I know that three weeks ago before the weightlifting I wouldn’t have been able to do it in less than 6 minutes.

Bench Week 4

Warm Up:
Standing Abs: 2×25 w/doubled purple
External Rotation: 2×15 w/mini band
Prone Internal Rotation: 2×15 w/10lbs
Behind the Neck Band Pull Apart: 2×20 w/mini

Core:
Floor Press: 2×5@154.3/70, 2×5@220.5/100, 2×5@264.6/120, 5@308.6/140
Bench Rows: 2×15 w/doubled blue + doubled monster mini, then 2×10 w/doubled blue held at chest
Plate Halos: 2×20 w/22/10
Sleeper Stretch: 5×10 sec hold

My shoulder doesn’t like floor press. I decided to just stop instead of doing a different bench exercise.

Squat + Weightlifting Week 3

8:45am Workout

Standing Abs: 3×25 w/doubled purple
External Rotation: 3×15 w/mini band
Prone Internal Rotation: 2×15 w/10lbs
Bicep Curls: 3×10 w/30lb dbs
KB Swings: 3×15 w/16kg

11:30am workout

Snatch: 2@154.3/70, 2@176.4/80, 2@198.4/90, 1@198.4/90
Cleans from Box: 2×2@154.3/70, 2×2@198.4/90, 2@220.5/100, 2×2@231.5/105, 3×2@242.5/110
Squats: 4@341.7/155, 385.8/175, 429.9/195, 2@451.9/205, 474/215
Snatch Grip High Pulls from Box: 2×3@220.5/100, 2×3@242.5/110, 5×3@253.5/115
Glute Med Activation
Foam Rolling

Good day of training. It’s probably the best training day I’ve had in a while. The squats just felt so much better than last night it’s crazy.

Squat+Deadlift Week 3

Warm Up:
Standing Abs: 2×25 w/doubled purple
External Rotation: 2×15 w/mini band
Prone Internal Rotation: 2×15 w/10lbs
Glute Med Activation: 2×15

Core:
Squat: 5@341.7/155, 363.8/165
Deadlift: 5@330.7/150, 374.8/170
Solo Pfister Hypers: 2×10

Pretty lame workout but I just felt “off”, not sure if the massage last night loosened somethings up in a weird way or what.

Clean+Jerk Week 3

Warm Up:
Standing Abs: 2×20 w/doubled purple
External Rotation: 2×15 w/mini band
Prone Internal Rotation: 2×10 w/10lb
Glute Med Activation: 2×15

Core:
Power Clean+Power Jerk: 2@132.3/60, 154.3/70, 176.4/80, 198.4/90, 220.5/100, 1@242.5/110, 253.5/115, 2xfail @264.6/120
Power Snatch: 10-15 reps @154.3/70, practicing the “scoop”

Pretty good workout, the weight started to get out front on me when it got heavier, not sure if I’m just not finishing the pull or what.

Cleans Week 3

Warm Up:
Standing Abs: 20 w/doubled purple
External Rotation: 15 w/doubled purple
Prone Internal Rotation: 10 w/10lbs

Core:
Power Cleans: 2×2@132.3/60, 2@154.3/70, 176.4/80, 198.4/90, 209.4/95, 3×1@220.5/100, 2×1@242.5/110
Power Cleans from boxes: 2@132.3/60, 2×2@176.4/80, 2@198.4/90, 209.4/95, 220.5/100, 1@231.5/105

Well things are starting to feel a little better, the bar path is getting better.

Bench Week 3

Warm Up:
Standing Abs: 2×20 w/doubled purple
External Rotation: 2×15 w/mini band
Prone Internal Rotation: 2×15 w/10lb

Core:
1board Bench: 5@286.6/130, 308.6/140, 330.7/150
2Board Bench: 5@352.7/160, 374.8/170
3Board Bench: 5@396.8/180, 418.9/190
Bench Rows: 3×15 w/doubled green+doubled mini
Lat Pulldown: 3×15 w/doubled green
Prone Internal Rotation: 3×12 w/18lb
Glute Med Activation: 3×15

Bench was a little hard, I’ve lost strength for sure only benching once a week.