I've been following the site for quite some time, and I have a TON of respect for the athletes that train at CA and the staff that presents information and the WOD's for Oly Lifters. Currently a Strength and Conditioning Coach at North Dakota State....writing my rest online log. Figure I'd use it for accountability purposes and additionally thought i'd potentially receive some well thought out feedback.
Current phase is strength/power focused: Back ground is in athletics, done some power lifting and some olympic lifting all the technical proficiency has increased due to the quality staff here at NDSU. I'm trying out wave loading using relative intensities.
This week I am at at R.I. of 88%.
Power cleans 5,3,5,3,5,3 (@ 205 & 225 sorry lbs not kilos)
Bench 6,3,6,3,6,3 (@230 & 260) w/ core inbetween
Phys ball hip extension/leg curl 3 x 6
Db Row 3 x 8
Db incline 3x6
Prone Scap Y Raises 3 x 8
Foam Rolling, Rack Stretching, hurdle mobility followed by medball mobility
Hang Snatch 2,2,2,2 waved 130,145
Back Squat 6,3,6,3,6,3 using 300 and 335, last set of 3 at 365
Single Leg Squat 3 x 6 @ 155
ss w/ neutral grip chin ups 3x6 at bwt plus 35 lbs
Reverse Hypers, Ab Fallout, shoulder complex triset
Last two days have been a little bit of a challenge as I've had strep throat since last Friday.
Monday - Did a stationary warm up, speed mechanics and box jumps
Hang Clean @65-67.5% 4x3 155
Bench Press (Wave) 3,1,3,1,3,1 @ 235 & 255
Single Arm Standing Cable Row 3x6 @110
Single leg Phys Ball Leg Curls 3 x 6
Db OH press paired w/ Face Pulls
Tuesday - Activation then medicine ball mobility routine
Hang Snatch 4 x 3 @ 110-120
Back Squat 3,1,3,1,3,1 @ 315& 345
Front Squat Reverse Lunge 3x6ea @ 135
Weighted Chin Ups 3x6 @bwt+45lbs
Reverse Hypers 3 x 10
3 way Shoulder Complex
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