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

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.