Week 15/10/12 – 21/10/12

Monday 15/10

Snatch Practice; 15 minutes for tech practice. Added a light weight just to get a feeling. Good, feeling fairly comfortable with this now.

Complex 1;

1) Straight leg dead lift with snatch pull; 5×5 (x3). Started at 20kg for first 2 lots, then 30kg for last lot.

2) Dumbbell Snatch; 10-12 x3 @12.5kg. Good.

Complex 2;

1) Free Hand Holds; On a pull up bar. 10 total: Times – 1:10, 0.58, 0.45, 0.43, 0.51, 0.44, 0.57, 0.45, 0.45, 0.52.

2) Barbell Wrist Curls; 20×2 Bar only. Good.

Farmers Carry’s; 10 walks for 10 metres each is one set. 3 sets total. @20kg dumbbells. Tough workout but managed it.

Thursday 18/10

Power Cleans; 12×3. Add weight each set. Started @30kg, 35kg, 40kg. Practiced hook grip here, helped a lot. But still had to do the last set 2 reps at a time due to weak grip strength. Clean technique was good today.

Complex;

1) Front Squat; 5×4 (x2). 30kg for first 10 reps, 40kg thereafter. Tempo – 3,0×1.

2) Dumbbell Clean and Press; 5×4 (x2). Used a 12kg kettlebell for these. Was fairly easy, up weight to 16kg min next time.

Jerk Practice; Light weight to get a feeling – 10kg. Didn’t feel good at all. Was “pressing” with shoulder strength too much. Have to keep the bar on my chest/front delts for longer. Have to also work on footwork, keep a flat back, and “push underneath the bar”.

Some things to work on !

Friday 19/10

Bench Press; 6-8×8. @43kg (42.5kg). Got 8 reps on first 3 sets. 6 reps thereafter. Good, happy with this.

Decline Bench Press; 10-12×3. 35kg for first 2 sets. Dropped to 30kg for last to keep rep range up to 10.

Complex;

1) Push Ups on Dumbbells with External Rotations; 18×2 @5kg. Hard. Did 6 rep sets.. @ tempo – 3,0×1.

2) Dips; 18×2. @ tempo 3,0×1. Good.

Fly’s; 10-12×3. @10kg. Good, can do heavier next time. Also did 50 skips between sets here.