Nic's Training Log

[Nicolas Warren]

Thu 2 Jun '11

Hang Snatch + Snatch + Power Snatch*: 50x3, 60x2, 70x3
Hang Snatch*: 55x3x2
Hang Clean + Push Jerk: 50x3, 70x3x2, 80x3
Clean & Jerk: 90, 95, 80x1x3
Shoulder work. Abs. Stretching.

*all Snatch work with straps.

Right part of neck a bit sore from stretching my right trap out earlier this week.

[Nicolas Warren]

Sat 4 Jun '11

Back Squat: ... 105x5, 120x5, 135x10, 90x3x3
Snatch Pull: ... 110x3x3
Shoulder work. Stretching.

Have decided to give my shoulder a break until it settles down a bit...

[Nicolas Warren]

Mon 6 Jun '11

Clean: ... 100, 110, 115x3
(pause) Back Squat: ...90x5x2
Stretching.

Wed 8 Jun '11

Snatch Push Jerk: 90, 100, 105, 90x2x3
Back Squat: 125x3x3

{Fri-Mon (moving + cleaning house)}

Sunday 12 Jun '11

Back Squat: 112.5x3, 127.5x3, 145x3, 110x3x3
Pull-downs: 50lbsx10, 70x10, 90x10, 110x10, 130x10 (these don't aggravate my shoulder the way pull-ups do)

Wednesday 15 Jun '11
Snatch Push Press: 40x5x2, 50x5x2, 60x5x2
Clean: ... 90x3, 100x2x2
Back Squat: ...110x2x3
Pull-downs and rows (various sets of ten)
Some light shoulder work.

[Nicolas Warren]

Thursday 16 Jun '11

Overhead Squat: 40x5, 50x5, 60x5, 70x5
Back Squat: 90x3x4
Arm work (1-arm DB presses and rows)

[Nicolas Warren]

Sat 18 Jun '11

Back Squat: ... 90x3x2, 120x5, 135x3, 152.5x3 (1rm-PB), 100x5x3
Snatch Push Press: 20x5x2, 40x5x2, 50x5x2
Clean DL: ...120x5, 140x3, 155, 170, 180x (140 and above with belt and straps)
Stretching

[Nicolas Warren]

Sun 19 Jun '11

Power Snatch: ...57.5x3x6
Clean: ...80x3x4
Stretching

[Nicolas Warren]

Wed 22 Jun '11

Hang Power Snatch + Power Snatch: 70x2x5 (x missed the 4th power snatch)
Back Squat: 80x5x3

{Pull-downs, rows, band pull-aparts, sit-ups} - 3 sets

Stretching.

[Nicolas Warren]

Thu 23 Jun '11

Clean: ...90x3x2
Snatch Push Press: ... 50x5, 55x5, 60x5, 65x5, 70x5
1-arm DB row: ...30x10x2, 30x15

Sat 25 Jun '11

Power Snatch: ...75x2x4
Hang Power Snatch: ... 50x3x4, 60x2x3
Back Squat: 65x5, 80x5, 95x5

Sun 26 Jun '11

{High Hang Snatch, Hang Snatch, Snatch}: 50x3, 60x3, 70
Back Squat: 60x3, 90x3, 110x3, 125x1x2

[Nicolas Warren]

Wed 29 Jun '11

Back Squat: 110x5, 125x5, 140x5
Hang Snatch + Snatch: 50x2, 60, 70. Snatch: 75x. Power Snatch: 75, 80
Band Pull-aparts.
Sit-ups (GHD): 10x2

Thu 30 Jun '11

Clean: ...90, 100, 110x, 110
DB-row: 15x10, 25x10, 30x10, 35x10
Lat Pull-downs (in lbs): 90x10, 110x10, 130x10

Shoulder work with physio on Friday.

Got a cold on Friday. Saturday - Tuesday planned rest.

[Nicolas Warren]

Wed 6 Jul '11

Back Squat: 60x5x3, 90x3x2, 115x3, 132.5x3, 150x3
2 sets of band pull-aparts.

and home.