Wednesday 7-24
Warm-up:
Oly Skill Work - Hang PS + Hang PC - 5 + 5
55-70-85-95
TRAINING:
A. KB Press - 3 x 14/arm - 60#
14/14-14/14-14/12+2
B. Ring Rows - 4 x 10 (feet elevated on chair)
as Rx'd
C. Ring Push-ups - 4 x 15 @ 3011
as Rx'd
+
3 rounds of:
Wall Ball - 20#
KBS - 60#
Time: DNT
Notes: Bicep is feeling better. Did my first sets of snatch/clean work with a loaded barbell...albeit a very light one. Also did my first static Dip and a set of three dead hang pull-ups. Just need to be patient and not rush it.
Showing posts with label Oly Assistance. Show all posts
Showing posts with label Oly Assistance. Show all posts
Wednesday, July 24, 2013
Tuesday, February 7, 2012
Oly Skill Day: Snatch DL + Mid-Hang Snatch, Snatch Balance + OHS, Push-Press + Jerk, and Snatch DL
Tuesday 2-7
TRAINING:
A. Snatch Deadlift + Mid-Hange Snatch - 75% x 2 x 4
B. Snatch Balance + Overhead Squat - 77 x 2, 80% x 2, 84% x 2, 87.5% x 2
C1. Push Press + Jerk - 65% x 2 x 3
C2. Snatch DL - 105% x 3 x 3
TRAINING OUTCOME:
A. 95-125-155-175-175-175-175
B. 95-135-175-195-515-225-235-245
C1. 195-195-195
C2. 245-245-245
TRAINING:
A. Snatch Deadlift + Mid-Hange Snatch - 75% x 2 x 4
B. Snatch Balance + Overhead Squat - 77 x 2, 80% x 2, 84% x 2, 87.5% x 2
C1. Push Press + Jerk - 65% x 2 x 3
C2. Snatch DL - 105% x 3 x 3
TRAINING OUTCOME:
A. 95-125-155-175-175-175-175
B. 95-135-175-195-515-225-235-245
C1. 195-195-195
C2. 245-245-245
Wednesday, February 1, 2012
Oly Skill Day: 3-Position Clean + Jerk, Snatch Balance, Jerk, Clean Deadlift, Hanging Toes-to-Bar, & Topside Half-Moons
Wednesday 2-1
TRAINING:
A. 3-Position Clean + Jerk - 70% x 3 + 1 x 5
B. Snatch Balance - 80-94% x 2 x 3
C1. Jerk - 80% x 2 x 3
C2. Clean Deadlift - 100% x 5 x 3
D1. Toes-to-Bar - 3 x 20
D2. Topside Half-Moons - 3 x 20
TRAINING OUTCOME:
A. 95-135-185-210-210-210-210-210
B. 135-185-195-205-215
C1. 225-240-240-240
C2. 300-300-300
D1. as Rx'd
D2. 45# Plate
TRAINING:
A. 3-Position Clean + Jerk - 70% x 3 + 1 x 5
B. Snatch Balance - 80-94% x 2 x 3
C1. Jerk - 80% x 2 x 3
C2. Clean Deadlift - 100% x 5 x 3
D1. Toes-to-Bar - 3 x 20
D2. Topside Half-Moons - 3 x 20
TRAINING OUTCOME:
A. 95-135-185-210-210-210-210-210
B. 135-185-195-205-215
C1. 225-240-240-240
C2. 300-300-300
D1. as Rx'd
D2. 45# Plate
Wednesday, January 25, 2012
Oly Skill Day: 3-Position Snatch, Snatch Balance + OHS, Push-Press + Jerk
Wednesday 1-25
AM TRAINING:
A. 3-Position Snatch - 70% x 3 x 5
B. Snatch Balance + OHS - 70-80% x 2 x 4
C. Push Press + Jerk - 60% x 2 x 3
AM TRAINING OUTCOME:
A. 95-115-135-150-165-165-165-165-165
B. 95-125-145-165-185-195-205-215
C. 185-185-185
PM CORE TRAINING:
3 Rounds of:
Knees-to-Elbows x 10
Good Mornings x 10 (95-115-135)
Top-Side Half-Moons x 20 (45# Plate)
AM TRAINING:
A. 3-Position Snatch - 70% x 3 x 5
B. Snatch Balance + OHS - 70-80% x 2 x 4
C. Push Press + Jerk - 60% x 2 x 3
AM TRAINING OUTCOME:
A. 95-115-135-150-165-165-165-165-165
B. 95-125-145-165-185-195-205-215
C. 185-185-185
PM CORE TRAINING:
3 Rounds of:
Knees-to-Elbows x 10
Good Mornings x 10 (95-115-135)
Top-Side Half-Moons x 20 (45# Plate)
Sunday, December 18, 2011
Jerk Assistance and Position Work
Saturday 12-17
TRAINING:
Jerk Supports x 3
Jerk Recovery x 3
TRAINING OUTCOME:
Jerk Support: 225-275-315-365-405
Jerk Recovery: 225-275-295-315
Notes: Went in with Amanda and the kids to help her out with her training and decided to get some assistance work in.
TRAINING:
Jerk Supports x 3
Jerk Recovery x 3
TRAINING OUTCOME:
Jerk Support: 225-275-315-365-405
Jerk Recovery: 225-275-295-315
Notes: Went in with Amanda and the kids to help her out with her training and decided to get some assistance work in.
Subscribe to:
Posts (Atom)