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Post by michael ocallaghan on Jun 25, 2013 23:00:13 GMT
Thread to track my IWBC training
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25 June 2013
Snatch 5×3 70% [47.5 kg]
Pause Back squat 65% 5×5 [90 kg]
Jerk behind neck heavy sing [70 kg]
Comment: Feels greats to be back at IWBC! Felt a little rusty on the Snatch & Jerk. Right shoulder/neck has pulled up sore. Need to figure something out to mitigate problem - maybe stretching beforehand/more mobility...?
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Post by michael ocallaghan on Jun 28, 2013 3:23:59 GMT
27 June 2013
Power Snatch 5×3 65% [40 kg]
Clean 5×3 70% [80 kg]
Hang snatch (below Knees) 5×2 60% [40 kg]
Snatch push press+ overhead squat 3×1(3×2) [40, 40 & 50 kg]
Comment: I think I was muscle-snatching most, if not all, of the PS. Cleans felt good. Hang Snatch = really awkward.
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Post by michael ocallaghan on Jul 3, 2013 3:46:45 GMT
2 July 2013
Push press 3×5 70% [50, 50, 60 kg]
Power clean 5×3 65% [70 kg x 3, 80 kg x 2]
Clean pull 5×4 85% [80 kg]
Front squat 5×3 75% [only did 3 x sets @ 100 kg, was sore from 7 x 3 sets of FS @ 100 kg that morning]
Comment: Happy with PP & power cleans. Clean pulls were a little messy. Have woken up very sore/tight in my shoulders/neck.
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Post by michael ocallaghan on Jul 13, 2013 1:37:22 GMT
9 July 2013
Power Snatch – 5×2 70% [47.5kg]
Clean – 2×3 3×2 75% [80 kg]
Clean Pull – 5×3 95% (of clean) [90kg]
Front Squat – 5×3 80% [100kg]
Comment: Everything felt OK
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Post by michael ocallaghan on Jul 13, 2013 1:40:43 GMT
11 July 2013
Push press 3×5 75% [60kg]
Power clean 5×2 70% [70kg x 2, 3 x 80kg]
Hang snatch 3×2 65%, 2×2 70% [45kg x 2, 47.5kg x 2]
Snatch push press + Overhead Squat 3×1(3+2) 70% [47.5kg]
Comment: I'm not staying on my heels for the snatch. Need to stop coming forward onto my toes.
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Post by michael ocallaghan on Jul 22, 2013 2:49:41 GMT
20 July 2013
Front Squat – 4×2 85% [100kg]
Power Clean – 2×2 70%, 3×1 75% [70kg x 2 & 80 kg x 3]
Hang Snatch (below knee) – 2×2 70%, 3×1 75% [42.5kg x 2 & 45kg x 3]
Overhead Squat – heavy single [60kg]
Comment: had NOTHING today on the OHS.. Was struggling to do 40kg! I stopped @ 60 kgs, after I almost killed myself @ 65kgs.
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Post by michael ocallaghan on Jul 30, 2013 6:57:36 GMT
23 July 2013
Snatch – 60% x 3, 70% x 2, 75% x 2, 80% x 1, 85% x 1, heavy single [36, 42, 45, 48, 51]
Clean & Jerk – 60% x 3, 70% x 2, 75% x 2, 80% x 1, 85% x 1, heavy single [54, 63, 67.5, 72, 80, 85]
Back Squat – heavy single [135kg]
RDL – 3 x 5 [60kg]
Comment: BS PB! WOOHOO! Glenn gave me the slightest of taps on my ribs (2 sec) at the bottom of the squat. I'm calling it a clean lift until advised otherwise. Need to work on my jerk.
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Post by michael ocallaghan on Jul 30, 2013 7:01:13 GMT
25 July 2013
Snatch – 2×1 80%, 3×1 85% [48, 51]
Snatch Pull – 2×3 100% (of snatch), 2×2 105% [60, 70]
Pause Back Squat – 2×3 75%, 2×2 80% [105, 110]
Jerk – heavy single [85kg]
Comment: Not brushing high enough on snatch.
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Post by michael ocallaghan on Jul 30, 2013 7:03:38 GMT
27 July 2013
Clean Pull – 100% (of clean) x 3 x 2, 105% x 2 x 2 [105, 110]
Front Squat – 85% x 2 x 2, 90% x 1 x 2 [110, 112]
Comment: legs were smoked after 1RM Clean in the morning. Happy to get out the FS.
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Post by michael ocallaghan on Aug 1, 2013 2:59:08 GMT
30 July 2013
Push Press – heavy single [75 kg - PB woohooo!]
Power Clean – heavy single [100 kg - 10 kg PB!]
Overhead Squat – heavy single [70kg]
Comment: PB Tuesday!!! PP felt good. Tried 3 attempts @ 80 kgs, but I kept jerking. PC felt good BUT I'm still brushing really low, just above the knee. 2 x attempts @ 105 kgs. Great session!!
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