Week 5/11/12 – 11/11/12
Sunday 4/11
This is week 5 of the current program.
Snatch; 3,3,2,2,1 (x2). @20kg for first round, 25kg for 4 sets of second round, 30kg for last set of last round. Need to focus on keeping elbows straight until hips are forward as i am opening too soon.
Complex 1;
1) Overhead Squat; 5,5,3,3,1 (x2). Worked up to 15kg max. Felt unstable on right side.
2) Upright Row; 10×2 @10kg on first set, 15kg on second set.
Complex 2;
1) Hang Hold – On pull up bar; 5×2.
2) Single Finger Cable Curls; 10×2 @5kg.
3) Pinch Grip Deadlifts; 3,3,3,3 (x2) @10kg.
Farmers Carry; 5 walks @10m each (x2) @40kg/hand. Good.
Tuesday 6/11
Clean & Jerk; 5,5,3,3 (x2) 30kg to 45kg (for 2 sets). Jerked 40kg twice.
Complex;
1) Front Squat; 3,3,1,1 (x2). @50kg, 60kg for 2 sets. Tempo – 3,0×1.
2) Dumbbell Clean & Press; 2,2,2,2 (x2). @20kg. Good.
Jerk; 1×5 (x2). 35kg x2 sets, 40kg x5 sets, 45kg x2 sets. Good. Footwork was better, still need to lunge further and slightly wider.
Friday 9/11
Bench Press; 5×4, 3×3, 2×1. 50kg x 6 sets, 45kg x 4 sets. Good. Up until now (besides the first 2 weeks), unfortunately, i have misread my program and have left this exercise out of my bench press days. Instead just going onto decline bench straight up. Oops..
Decline Bench Press; 6×3 50kg first set, 60kg second set, 65kg 3rd set (on smith machine). Tempo – 3,0×1.
Complex;
1) Push ups – on swiss ball; 8×3 – Tempo 3,0×1. Good, fairly easy.
2) Dips; With a 15kg plate. 8×3 – Tempo 3,0×1. Good.
Incline D/B Press; 20×2 @15kg. Tempo 3,0×1. 20 reps at a 3,0×1 makes for long sets. Was good.
Next week is a testing week. Will be good to see 1rm’s
Posted on November 7, 2012, in Uncategorized and tagged Bench Press, Clean & Jerk, Snatch. Bookmark the permalink. Leave a comment.
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