Snatch/Squat Week 5

Warm Up:
5 Minutes Biking
Behind the head pull apart: 2×20
Pull Apart: 2×20
Standing Abs: 2×20
Glute Med Activation: 2×15

Core:
Snatch: 4×1@176.4/80, 4×1@187.4/85
Snatch High Pull: 6×1@213.8/97
Box Squats + Bands(154.3/70): 3@264.6/120, 297.6/135, 319.7/145, 319.7/145, 319.7/145
Ring Abs: 3×12

Good workout. The high pulls with 97 were high enough to catch, if I had the balls to drop low and catch it.

Squats w/ Wraps Week 4

Warm Up:
5 Minutes walking figure 8s
Behind the head pull apart: 2×20
Pull Apart: 2×20
Standing Abs: 2×20
Glute Med Activation: 2×15
Triangle Lunges: 2×10
Hypers: 2×12

Core:
Squats w/wraps: 3@474/215, 496/225, 518.1/235, 540.1/245
Clean High Pulls from Box: 3@264.6/120, 3×3@286.6/130
Lunges: 3×10@99.2/45(haha)

Wow I really didn’t do that much. The knee wraps were done lighter than prescribed. I haven’t had much weight on my back and I didn’t want to push it. However 245 wasn’t easy, I also blame that on not having much weight on my back. Lunges are done light since my left hip is still slowly strengthening.

Speed and Shirt Week 4

Warm Up
5 Minutes Biking
Behind the head pull apart: 2×20
Pull Apart: 2×20
Internal Rotation: 2×15
External Rotation: 2×15
Front Raise: 2×15

Core:
Speed Bench: 9×3@220.5/100 + blues
Shirted Bench(new 52 ragex): 3@474/215, 3@489.4/222
3Board: 3@418.9/190, 429.9/195, 440.9/200, 451.9/205
Bent Over Rows: 3×8@187.4/85
Ring Abs: 2×12

Just did some triples in the shirt to work on path and stuff again, I need the practice in the shirt.

Deadlift Week 4

Warm Up:
Bike 5 Minutes
Figure 8s 5 Minutes
Standing Abs: 2×20
Hypers: 2×15
Glute Med Activation: 2×15

Core:
Deadlift: 8@352.7/160, 374.8/170, 385.8/175
Clean+Jerk: 3@132.3/60, 2@176.4/80, 1@198.4/90, 3×1@220.5/100, 2×1@231.5/105
Zercher Squat: 8@165.3/75, 187.4/85, 209.4/95

Pretty good workout, I haven’t done cleans in a long time and struggled with them. They are much harder for me than snatches.

CGB Week 4

Warm Up:
Standing Abs: 2×20
Internal Rotation: 2×15
External Rotation: 2×15
Behind th head pull apart: 2×20
Pull Apart: 2×20
Bike 5 minutes

Core:
CGB 2board: 5@319.7/145, 330.7/150, 341.7/155, 352.7/160
CGB 3Board: 5@363.8/165, 374.8/170, 385.8/175

Bench felt strong today.

Snatch/Squat Week 4

Warm Up:
Standing Abs: 2×20
Behind the head pull apart: 2×20
Pull Apart: 2×20
Glute Med Activation: 2×15

Core:
Snatch: 3@132.3/60, 2@154.3/70, 176.4/80, 1@198.4/90, 198.4/90, -205/93, -205/93, -205/93
Clean: 2@176.4/80, 2×1@198.4/90
Squat: 5@385.8/175, 407.9/185, 418.9/190

Disappointed with the weightlifting, but the squats went surprisingly well afterwards.

Squat Week 3

Warm Up:
5 Minutes Bike
Standing Abs: 2×20
Hypers: 2×15
Glute Med Activation: 2×15
Behind the head pull apart: 2×20
Pull Apart: 2×20
Triangle Lunges: 2×10

Core:
Squats w/belt: 5@396.8/180, 418.9/190, 440.9/200
Snatch from Box: 3@132.3/60, 2@154.3/70, 165.3/75, 165.3/75
Clean + 2hang clean: 132.3/60, 154.3/70, 176.4/80, 176.4/80
Full Clean practice: 5×1@132.3/60
GHR: 3×10
Lunges: 3×10 w/95/43.1
Med Ball Throw Abs: 3×12

Good workout today, I didn’t want to stop but I was super hungry by the end. Lunges are super light but my hips are weak and i’m trying to strengthen them slowly so as not to re-injury my left one.

Rev Band Bench Week 3

Warm Up:
Standing Abs: 2×20
Internal Rotation: 2×15
External Rotation: 2×15
Behind the head pull apart: 2×20
Pull Apart: 2×20

Core:
Rev Bands(-110.2/50 at chest) 2board: 5@451.9/205, 463/210
Rev Bands(-110.2/50 at chest) 3board: 5@474/215, 485/220, 496/225, 4@507.1/230

Short workout, went out to the lake.

Deadlift Week 3

Warm Up:
5 Minutes biking

Core:
Deadlift: 5@352.7/160, 374.8/170, 396.8/180, 418.9/190
Front Squats: 5×5@143.3/65(light, but mostly to work on wrist flexibility)
Ring Abs: 3×3 on toes, so much hard

Not a lot of volume, but I was late to the gym. Deadlifts are up another 10kg without pain so progress is being made.