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Post by Simon Callander on Aug 19, 2013 11:17:21 GMT
130819
Am
10x2 pull ups( various grips, bar, rings ect
Pm
Back squat
50x5
80x3
110x2
130x2
140x2
150x2x2
Pendlay row
80x5x3
chin ups (joined in on 5pm class)
10kgx2x10
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Post by Simon Callander on Aug 20, 2013 12:02:04 GMT
130820
Jerk F Rack
60x5
80x3
90x3
100x2
110x1
120x1
125x1
130x0
100x2x2
push press
100x1
110x1
115x1
120x0
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Post by Simon Callander on Aug 21, 2013 7:21:47 GMT
130821
High hang high pull+ hang high pull+ snt bal 40x1(3+3+3)x5
Snt
40x3
50x3
60x3
65x3
70x3
75x0,1,0,0
Snt h pull
70x3x3
Snt pull
100x3x3
RDL+GHD
70x5+5x5
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Post by Simon Callander on Aug 23, 2013 8:25:13 GMT
130823
Back squat with band
barx10
50x5
80x3
110x3x3
Clean
50x5x3
70x3
90x3
100x3
S press
50x5
60x5
65x3x3
72x8,1,1
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Post by Simon Callander on Aug 23, 2013 11:45:24 GMT
New Plan for the next 5 weeks,
I am going to join Rigney doing a catalyst program. specificly the "quick and classic" program, we have decided to modify it slightly and see how things come out. In addition the plan is to incorperate some extra hamstring work on top of this.
I also intend to go back to tracking my sleep hours (aiming for 8 hours per night (56 per week) with naps to cacth up on what i miss) , water intake (2+L goal), and heart rate. Additionaly i am going to utilise the RTS method of tracking intensity for my training for this program, just to get familar with the system.
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Post by Simon Callander on Aug 27, 2013 3:25:01 GMT
130826
Sleep 4 hours
Water 1.5 L
Am
Stretch and roll
Pm
Pause B Squat 4x4
100
110
120
130 (10)
Snat 5x3
40
50
50
50
60
60
65 (8)
Pulls 4x4 90 (8)
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Post by Simon Callander on Aug 30, 2013 9:57:12 GMT
130829
Snatch
50x3x3
60x2
70x1x3
75x1x3
80x1
65x2x3
Snatch pulls
100x3x3
Clean+Jerk
80x1
90x1
100x1x2
RDL
60x10x1
WG pull ups
5x2
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Post by Simon Callander on Sept 4, 2013 7:13:21 GMT
Catch up post
130831
back squat
80+chiansx2x12
Sumo DL
70,110,130,150
did an extra single in conventional and hybrid, sumo felt the best
130902
am
Snt 40x3
60x3
70x1+1
75
80x0
60x3x5
S pulls 4x4 90
Pm
Snt
40
50
60
65
70
75
80x0
B sqt (pause)
120 4x3
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Post by Simon Callander on Sept 4, 2013 7:18:50 GMT
130904 (3 sessions squeezed into one day)
am
h snt+ snt
40x2
50x2
60x2
p clean+ p jerk+ S jerk
50x1
70x1
90x1x5
snt balance
40x3
50x3x4
H snt
50x2x5
PM
H clean
50x3
70x2
90x2x5
C+J
50x3
70x2
90x1
100x1
105x1
110x1
90x3x5
c pulls
110x1
120x4x4
f sqt
80x2
100x1
120x2
135x2x5
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Post by Simon Callander on Dec 2, 2013 10:23:06 GMT
131202
Been a bit slack on this, starting up again
Am
6x6 front squat 100kg (65%)
Pm
6x6 B N Shoulder press 50kg
Power jerk 50x5, 60x5, 70x5 80x5, 90x5
80 and 90 got a bit sloppy on lock out postition
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Post by Simon Callander on Dec 3, 2013 3:00:32 GMT
131203
Am
pause snatch high pull + pause snatch
40,50,60,70,70
60 1+1
60 1+2
60 1+3
60 1+4
60 1+5
jerk from rack
50x3
70x2
90x4
90x1x4
front squat + jerk
70x(4x1+1)
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Post by Simon Callander on Dec 3, 2013 23:01:34 GMT
131204
Front squats and Snatches
FSqt 7x5 at 105
snatches 50, 60, 70x1x5
alternating movements.
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Post by Simon Callander on Dec 5, 2013 5:48:32 GMT
Jerk from blocks
50x2
70x2
90x2
100x2
110x2
117x2
120x1 (soft lockout)
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Post by Simon Callander on Dec 6, 2013 18:30:44 GMT
131206
Front squat
8x4 110
Ring dips
Ladders 3,4,3,3,3
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Post by Simon Callander on Dec 8, 2013 21:44:01 GMT
131209
AM
Front squat
50x5
80x1
110x1
115x3x10 or 11 (lost count so did an extra set)
PM
EDT 15mins
strict C2B pull up
85kg rdl
29 reps
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