phil
New Member
Posts: 32 
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Post by phil on Aug 23, 2013 22:08:35 GMT
Marv (22/08/2013)
Clean 4×4 75%
back squat 6×2 80%
Hang snatch pull 5×3
jerk 5×3
missed workout
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phil
New Member
Posts: 32
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Post by phil on Aug 24, 2013 6:18:43 GMT
Marv 24/8/2013
Snatch 4×3 80%
Back squat 6×6 80%
Clean pull 5×4
done squats only 80kg
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phil
New Member
Posts: 32
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Post by phil on Aug 28, 2013 4:01:35 GMT
Marv (27/08/2013)
Clean 5×3 80%
Back squat 6×2 80%
Hang snatch pull 5×4
Jerk 5×3
Clean 5×3 80%. 77.5kg. note: keep back tight, loose arms on 3rd and 2nd position
Back squat 6×2 80%. 80kg
Hang snatch pull 5×4. 70kg, 65kg, 60kg, 60kg, 60kg
Jerk 5×3. note: no weight work on position especially right foot, hips square
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phil
New Member
Posts: 32
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Post by phil on Aug 31, 2013 3:28:28 GMT
Marv 31/08/2013
Clean 4×2 85%
Back squat 6×2 80%
Snatch pull 5×4
Snatch balance 5×3
Clean 4×2 85%. 80kg
Back squat 6×2 80%. 80kg
Snatch pull 5×4 did not do
Snatch balance 5×3 did not do
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phil
New Member
Posts: 32
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Post by phil on Sept 2, 2013 12:36:14 GMT
Marv 29/08/2013
Snatch 4×2 85%
Back squat 5×5 85%
Hang clean pulls 5×4
Snatch 4×2 85% 57.5kg, not more press out, more vertical jump, keep bar close, back tight, keep tension in bar on pull
Back squat 5×5 85%. 85kg
Hang clean pulls 5×4. 90kg, 100kg, 102.5kg, 102.5kg, 105kg
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phil
New Member
Posts: 32
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Post by phil on Sept 4, 2013 9:10:39 GMT
Marv (03/09/2013)
Snatch 4×3 80%
Back squat 4×4 90%
hang clean pull 5×3
Snatch 4×3 80% 52.50kg. note: press out. slow down first pull, knees back, bar in
Back squat 4×4 90%. 90kg
hang clean pull 5×3. 100kg, 102.50, 102.50, 105kg, 107.50kg
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phil
New Member
Posts: 32
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Post by phil on Sept 6, 2013 12:00:48 GMT
Marv (05/09/2013)
Clean 4×3 80%
Back squat 6×2 80%
Hang Snatch pull 5×3
Jerk 5×3
Clean 4×3 80% 77.5kg
Back squat 6×2 80% 80kg
Hang Snatch pull 5×3 70kg
Jerk 5×3 60kg. keep consistent on this
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phil
New Member
Posts: 32
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Post by phil on Sept 12, 2013 11:24:44 GMT
Marv (07/09/2013)
Snatch 4×2 85%
Back squats 3×3 90%
Clean pulls 5×3
missed session
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phil
New Member
Posts: 32
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Post by phil on Sept 12, 2013 11:25:36 GMT
Marv (10/09/2013)
Clean 3×2 85%
Back squat 6×2 80%
Hang snatch pull 5×2
Jerk 5×1
missed session
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phil
New Member
Posts: 32
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Post by phil on Sept 12, 2013 11:35:09 GMT
Marv (12/09/2013)
Snatch 5×1 90%
Back squat 2×2 100%
Hang clean pulls 5×2
Snatch 5×1 90%. 60kg, 60kg, 60kg missed, 60kg, 60kg, 70kg PB.
Back squat 2×2 100%. 100kg, 100kg, 110kg for 1, 120kg for 1 PB but retest this
Hang clean pulls 5×2. 110kg
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phil
New Member
Posts: 32
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Post by phil on Sept 14, 2013 8:27:53 GMT
Marv (14/09/2013)
Clean 5×1 90%
Back squat 6×2 80%
Snatch pull 5×3
Snatch balance 5×2
missed session
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phil
New Member
Posts: 32
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Post by phil on Sept 18, 2013 11:24:20 GMT
Freya
Dip snatch 5×1
push press 5×5 (work up to a heavy 5)
Snatch deadlift 7×2
Fenris
Dip Snatch + snatch 5×1 (work up to a heavy set)
push press 5×5 (Increase each set)
Sumo Deadlift 7×1
Fenris (17/09/2013)
Dip Snatch + snatch 5×1 (work up to a heavy set). 50kg, 55kg missed did snatch, 55kg, 60kg, 60kg, 65kg missed dig snatch, 65kg missed snatch. note press out, lock out
push press 5×5 (Increase each set). 60kg. 5th set tired and heavy.
Sumo Deadlift 7×1. got up to 150kg. note: rounding lower back. do nom more that 80% next time. maintain form
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phil
New Member
Posts: 32
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Post by phil on Sept 22, 2013 1:21:00 GMT
Freya (19/10/2013)
Snatch balnce 4×2
Jerk (split) 5×4
Front squat 5×5
Fenris
Dip Clean + Clean 5×1
Shoulder press work up to a heavy single
Front squat AMRAP at 80% of your back squat
Fenris
Dip Clean + Clean 5×1. 60kg, 70kg, 80kg missed, 70kg, 70kg. missed 80kg dip clean, need more speed and power power power in jump
Shoulder press work up to a heavy single. 60kg, 70kg missed, 62.50kg, 70kg misseed, 65kg, 70kg missed
Front squat AMRAP at 80% of your back squat. did not do. legs felt weak
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phil
New Member
Posts: 32
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Post by phil on Sept 22, 2013 1:22:36 GMT
Freya
Power Snatch 5×4
Clean 4×4
Snatch grip deadlift 5×5
Fenris
5 Stop Snatch 10×1
5 Stop Clean + Jerk 10×1
(5 stop is a 1 second pause at postition 3,2,1, power postiton, and bottom of squat)
Above is a link to a demo for the snatch.
Fenris (21/10/2013)
5 Stop Snatch 10×1
5 Stop Clean + Jerk 10×1
missed session
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