Week 7/1/13 – 13/1/13

This is my first post of the new year. Welcome to 2013. Happy new year to everyone ! Hope 2013 is all you hope it to be.

It has been a good break, i managed to get out of town and stay with some friends on the central coast of NSW. Hi Jase and Kylie, thanks for your hospitality etc for the  few days i was there.

I managed to do some exercise while i was away – damn jogging/running on a beach is hard when you aren’t used to it ! Although that said the salt air is very very refreshing. I was amazed at how much easier it is to breath at a coastal area it is, just in general. Which is something i have problems with, as followers may know.

Enough ramble, lets get into this weeks update !

An update to where i am at. Currently in the 5th week of a 6 week oly lifting program. Next week is testing i think which will be good to see how far i have come.

Monday 7/1/13

Snatch; 1×3 @25kg. Good. Went into a full overhead squat in the catch. Have been having troubles with the catch thus far. It’s a mental thing !

Snatch Dead Lift; 3×3 @40kg. Also did the full shrug. Good.

Front Squat; 3×5 @75kg. Couldn’t manage 75kg. Dropped back to 60kg, which was much more comfortable. Got out 2,3,2. Not too impressed with these numbers, the bar felt heavy. Next couple of days my quads were stiff and tired. Poor form, or just under worked over the break ?!

Overhead Squat; 1 x 35kg, 2 x 2 @30kg. 30kg + is too heavy still. Did 20kg x2 (x2). Need to work on core strength and stability.

Thursday 10/1

Clean & Jerk; 3×1 @35kg. Good. Technique still improving. Went into a full deep front squat in the catch. So much easier than trying to clean the weight up to your shoulders in nearly a full standing position.. Again like monday – its a mental thing !

Rack Jerk Wave; Killer ! 8,12,8,12 (x2) @30kg (50kg total). This was tough, i split jerked them all. But still only managed 1 round, not 2. Legs blew out, also had some minor back strain from lifting something at work through the day and was slightly uncomfortable to have the bar overhead. Have to work on a strong lock out still.

3 sets no rest;

10 broad jumps,

20 sit ups,

15 dips.

Easy enough. Haven’t done broad jumps before, didn’t have much distance at all, but i don’t think that was  the point of it.

Lower legs were sore for a couple of days, also abs were tender for a couple days afterward.

Saturday 12/1

Aerobics sesh with the G !

Steady warmy jog.

1) Sprint 100m, 10 Burpee Pull Ups,  10 Air Squats.

4 min rest.

2) Sprints x 200m, Amrap strict press – 16kg KB, Sprint 100m. Managed 16 reps on left, 18 reps on right. Could maybe have strained for  1 or 2 more each side.

4 min rest.

3) Ladder: Squat Jumps and Pushup Burpees. Starting with Squat Jumps, i had to work my rep range from 10 – 1. After each set of Squat Jumps, and without any rest, do a Pushup Burpee. The Squat Jumps went down reps from 10 – 1, but the Pushup Burpees went up reps from 1 – 10. IE: Started on 10 Squats, 1 Burpee and finished with 1 Squat and 10 Burpees.

Killer !

Sunday 13/1/13

Yoga.

Yoga was packed.. Lots of new fresh faces. Good to see i think.