Tue 10 Jan ‘12
Back Squat: 20x10, 60x5, 90x5x2 (mixed with)
TGUs : 8kgx3, 12kgx3x2
Thu 12 Jan ‘12
Snatch: 50, 50x3x2, 60x3, 65x3, 70
Clean: 50x3, 70x3, 80x3, 90x3
Back Squat: 70x5, 110x5, 130x3, 140x2x2
GHSUs: 30, 20 w/ 5kg
Band work
Fri 13 Jan ‘12
TGUs: 8x3, 12x3, 16x3x2, 12x3
1-arm kb press: 8x10, 12x10, 8x10
Band work
Sat 14 Jan ‘12
Snatch: 50, 50x3x2, 70x2x2, 75x1x2, 80x1x2, 85x, 85
Back Squat: 70x5, 120x3, 130x3x4
Clean: 50x3, 70x3, 90x3, 95x3, 100x3
GHSUs: 30, 20 w/ 5kg
2 sets Front Planks plate transfers
Sun 15 Jan ’12
TGUs: 8x3, 12x3, 16x4, 16 (tweaked right shoulder)
Mon 16 Jan ‘12
Clean: 50x3x2, 80x2, 90x2, 100x2, 110x, 105x2x2
Snatch: 50, 50x3x2, 70x3, 80, 85 (/xx),
85 (x//) PB,
87.5 (x//) PB (for a double)
Front Squat: 80x3, 100x3, 115x3x3
GHSUs: 30, 15 w/ 10kg
Band work
Wed 18 Jan ‘12
Back Squat: 70x5, 120x3, 137x4x4
Hang Power Snatch: 50, 50x3x2, 70x3x2, 75x3x2
GHSUs: 30 (arms on chest), 20 (arms behind head)
Band work
Thu 19 Jan ‘12
Clean :50x3x2, 70x2, 90x3, 100, 110,
117.5x2 PB
Overhead Squat: 50x5x2, 70x3,
75x3 PB
GHSUs: 25 (aoc), 25 (abh)
Band work
Sat 21 Jan ‘12
Snatch: 50, 50x3x2, 70x2x2, 80x, 80, 85x, 85, 90x, 90x, 90, 95x, 95x, 95x
Back Squat: 70x5x2, 110x3, 132x2, 142x3, 152x2
Clean: 50x3, 70x3, 90x3x3
Ab work (GHSUs and L-sits)
Band work
Mon 23 Jan ‘12
Clean: 50x3, 70x3x2, 90x2, 100, 110, 117.5,
122.5x2 PB
Snatch: 50, 50x3x2, 60x3x2, 70x3x3
Front Squat: 70x3, 100x3, 120,
127.5x3 PB
GHSUs: 30 (aoc), 20(abh) + 10(aoc)
M-row: 50kgx20
Bands
Wed 25 Jan ‘12
Snatch: 50, 50x3x2, 70x2x2, 80, 85, 90, 92x, 70x3, 75x3, 77.5x3
Back Squat: 70x5, 100x3, 120, 140x3x3
GHSUs: 30, 10 w/ 5kg, 10kg, 15kg
Bands
Fri 27 Jan ‘12
Snatch: 50, 50x3x2, 70x2x2, 80, 85, 90x, 90x, 70x2x5
Back Squat: 70x5, 110x2x2, 132x4, 145x3, 157x (...’6-week’ squat cycle crash & burn in week 3)
Clean: 50x3, 70x3, 90x3, 100x3, 105x3
GHSUs: 30 (aoc), 20 (abh)
Bands
1-arm DB rows: 20kgx20
Sun 29 Jan ‘12
*snatches: working on hamstring tension before 2nd pull, hips lower in 1st pull, and not setting over bar for too long*
*back exercises: working on holding rep in middle for each rep (rows and bands)*
(1100-1300)
Snatch: singles @ 40, 50, 60, 70, 80, 80x, 80
Cleans: 50x3, 70x2, 90x2, 95x2x2
Behind Neck Push Press: 20x3, 25x3, 30x5, 35x5x5
Front Squat: 60x3, 90x3, 105x2x2
GHSUs: 20 (aoc)
M-row 35x10, 40x10
Bands
Wed 1 Feb ‘12
(1900-2115)
Snatch: ... 50x2, 60x2, 70x1x2, 75, 80, 80, 85, 90, 92, 95x, 80 (x//), 80 (///), 82 (//xx),
82 (///) PB (for triple)
Back Squat: 80x3x2, 100x3, 120x3, 130x3
Behind Neck Push Press: 20x5, 30x5, 35x5, 40x5x3
GHSUs: 20 (aoc), 20 (abh)
Bands
Thu 2 Feb ‘12
(1830-2000)
Clean: 50x3x2, 80x3, 100, 110, 117.5 (/x)
Snatch Pull: 50x3, 70x3, 90x3, 100x2, 110x2x2
GHSUs: 20 (aoc), 20 (abh)
1-arm DB row: 20x15kg
M-row: 40x10, 40x15
Bands
Sat 4 Feb ‘12
Snatch: ...80, 85x, 85x, 85, 87, 90x, 90x
Power Snatch: 70(/x), 70(/x), 70x2x4
Back Squat (1 ¼ w/ pause): 60x3, 80x3, 100x3x3
Power Clean: 50x3, 80x3, 95x2x4
Behind Neck Push Press: 20x5, 30x5, 40x5, 45x5x3
GHSUs: 10 (aoc), 10 w/ 5kg, 10kg, 15kg. Side planks
Bands
Sun 5 Feb ‘12
Glute Bridges: {BW, 8, 12, 16, 24, 32}x10
Mon 6 Feb ‘12
(1920-2040)
Snatch: 50x3x2, 70x2x2, 80x2x3
Clean: 50x3, 80x3, 95, 105x1x2
Front Squat (1 ¼ w/ pause): 50x3, 80x3, 100x2x2
GHSUs: 30(aoc)
Bands
Pull-up holds
Wed 8 Feb ‘12
(1920-2110)
Snatch: 50x3x2, 70x2x2, 80x2, 82x2, 85(/x), 80x2x2
Back Squat (1 ¼ w/ pause): 70x3+1, 110x2+1, 110x2+3
Behind Neck Push Press: 20x5, 30x5, 40x5, 50x5x3
GHSUs: 30 (aoc)
M-row: 45x20
Bands
Thu 9 Feb ‘12
(1830-1930)
Clean: 50x3x3, 80x3, 90x3x3
C&J + rack: 50x3x3
Pull-up hold x3
L-sit hold x3
M-row: 50x20
Bands
Sat 11 Feb ‘12
(1100-1300)
Snatch: 50x2x2, 70x2x2, 80, 85, 90x, 90, 95x, 100x, 100x
Snatch High Pull: 105x3x2
Back Squat: 70x5, 105x5, 125x5, 130x5
Behind Neck Push Press: 20x5, 30x5, 40x5, 50x5, 55x5x3
Clean: 50x3, 70x3, 90x3x3
Pull-up hold x3
M-row: 55x20
Bands
(1345-1400 some sled pulls and push work: disgusting thing)
Sun 12 Feb ‘12
Glute Bridges: {BW, 16, 32, 40x3}x10
Clams
Mon 13 Feb ‘12
(1910-1950)
Power Snatch: 50, 50x3x2, 60x2x3
Clean: 50x3, 80x2x3
Front Squat: 80x2, 95x2x3
GHSUs: 30
Pull-up hold x2
Bands
Wed 15 Feb ‘12
(1910-2030)
Snatch: ...50x2x2, 60x2, 70x2, 80x2, 82.5x2, 85(/x/), 85x2, 87x (tore left pinky)
Back Squat: 50x5, 80x5, 100x5, 120x5
Behind Neck Push Press: 20x5, 30x5, 40x5, 50x5, 60x5x3
M-row: 45x20, 60x20
GHSUs: 20 (aoc)
Bands
Sat 18 Feb ‘12
Glut Bridges: BWx10, 16x10, 40x5, 45x5x3
Side raises. Stretch
Sun 19 Feb ‘12
(1000-1110)
Snatch: 50x3, 60x3, 70x2, 80, 85, 90, 95, 100x, 100x
Snatch Pull: 110x2x2
Back Squat: 70x5, 100x3x2
Behind Neck Push Press: 20x5, 40x5, 50x8
M-row: 40x30
GHSUs: 20 (aoc)
Wed 22 Feb ‘12
(1840-1940)
Power Snatch: 50x3, 60x3, 70x2, 80,
85x3 PB
Back Squat: 70x5, 100x5, 120x3
Behind Neck Push Press: 20x5
Behind Neck Push Jerk: 40x5, 50x3, 60x2, 70x1x5
GHSUs: 30 (aoc)
m-row: 45x30
Bands
Thu 23 Feb ‘12
Pull-ups
Sat 25 Feb ‘12
Glute Bridges: 40x10, 45x10, 50x10
Sun 26 Feb ‘12
(1100-1200)
Snatch: ... 50x3x2, 70x2, 80, 85, 90(/x), 90(x/x), 90x
GHSUs: 10 (aoc)
Romanian Dead-lifts: 90x5x3
Bands
Mon 27 Feb ‘12
(1930-2035)
Snatch: 40x3x2, 50x3, 70x2x4
Clean: 50x3, 80x3, 90x2x2
Front Squat: 80x3, 100x3x2
GHSUs: 20 (aoc)
M-row: 50x20
Bands
Wed 29 Feb ‘12
(1915-2000)
Snatch: 50x3x2, 70x2, 80, 85, 90 PB (for Power Snatch), 95, 100x, 100x,
100 PB
GHSUs: 30 (aoc)
Bands (broke yellow band and had to tie a knot in it)
Thu 1 Mar ‘12
(1815-1905)
Clean: 50x3, 75x3, 77.5x3, 80x3x2
M-row: 40x30x2
GHSUs: 20 (aoc)
Bands
Finally got the 100kg Snatch after hankering after it for 10 months. There was a bit of carry-on...
Current BW is 88kg.