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Post by Mark Ordona on Feb 18, 2014 12:00:12 GMT
Gladius Week 1 18/02/14
Snatch:
60% x3 @ 35kg
65% x3 @ 37.5kg
70% x3 x4sets @40kg
**The last 2 reps of the 4th set @ 40kg felt like I wasn't pulling enough
Snatch pull:
90% of 1RM
3 x 4 @55kg
**Concentrated on being over the bar as much as possible and keeping my body straight and not overextending on the pull
Back squat:
100kg x6 @ 8
100kg x6 @ 8
100kg x6 @ 8
100kg x6 @ 8
100kg x6 @ 8
**Legs still fatigued from Trident games
Romanian deadlifts:
70kg x5
70kg x5
70kg x5
**Didn't go to heavy, really felt the stretch on the hamstring do this
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Post by Mark Ordona on Feb 20, 2014 11:19:43 GMT
Gladius Week 1 20/02/14
Clean & Jerk:
60% 3x Cleans + 1x Jerk @45kg
65% 3x Cleans + 1x Jerk @50kg
70% 4 sets 3x Cleans + 1x Jerk @55kg
** Cleans felt good, still working on getting underneath the bar quickly and getting lower on the split during the jerk
Clean pulls:
90% of 1RM
4sets x 3 @ 77.5kg
Front squats:
100kg x4 @8
100kg x4 @8
100kg x4 @8
100kg x4 @8
100kg x4 @8
**Legs must still be fatigued, I was hoping to do these @ 110kg considering I did 4 reps at 115kg@9 last week. Last set felt like a 9.
Overall felt pretty flat this week, even though I haven't done a WOD but felt better today than Tuesday night. Won't be able to do Saturday's session due to commitments but hopefully next week I'll have more energy.
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Post by Mark Ordona on Feb 25, 2014 10:52:54 GMT
Gladius Week 2 25/02/2014
Clean & Jerk:
60% 3x cleans + 1x jerk @ 45kg
65% 3x cleans + 1x jerk @ 50kg
70% 3x cleans + 1x jerk @ 55kg
75% 3x cleans + 1x jerk x 3sets @ 60kg
** Cleans felt good today, really concentrated on using my shoulders more on the pull. Jerks were ok, still needs work
Clean pull:
95% of 1RM
3sets x 4 @ 80kg
Back squats:
105kg x6 @9
105kg x6 @9
105kg x6 @9
105kg x6 @9
105kg x6 @9
**Hip flexor felt unusually tight tonight, even after the warm up.
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Post by Mark Ordona on Feb 27, 2014 23:32:45 GMT
Gladius Week 2 27/02/14
Snatch:
65% x3 @40kg
70% x3 x2sets @42.5kg
75% x2 x3sets @45kg
80% x1 x2sets @47.5kg (2 misses)
Snatch comple:2x sets 1 snatch + 2 OH squats (3 secs pause at the bottom)
85% x1 x2sets @50kg (1 miss)
**As the weight got heavier, I was thinking way too much and I know this was affecting my lift. Simon had me perform the snatch complex to get lower and comfortable on the squat
Clean & Jerk:
65% 3x cleans + 1x jerk @50kg
70% 3x cleans + 1x jerk x 2sets @55kg
75% 2x cleans + 1x jerk x 2sets @60kg (all misses)
3x cleans + 1x jerk x 3 sets @50kg
**wasn't sticking the jerk @ 60kg, shoulders were getting a fatigue at this point. Dropped down to 50kg to work on technique
Front squat:
100kg x4 @8
105kg x4 @9
105kg x4 @9
105kg x4 @9
105kg x4 @9
Good mornings:
3 x 5 @35kg
Shoulder press:
3 x 8 @35kg
Long session tonight and was getting more fatigued as the night went on. Not overly happy with my C&J tonight. Tightness from the chest and shoulders from Elizabeth the day before could of played a part. The snatches was a mental battle as the weight got heavier, I found myself thinking way too much.
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Post by Mark Ordona on Mar 5, 2014 11:42:13 GMT
Gladius Week 3 04/03/14
Snatch:
65% x3 @40kg
70% x3 x2sets @42.5kg
75% x2 x3sets @45kg
80% x1 x2sets @47.5kg
85% x1 @50kg
90% x1 @55kg (2 misses, got the last one rep)
1x heavy single @ 57.5kg (missed rep)
**Better night with the snatches. My focus tonight was getting as low and comfortable at the bottom.
Clean & Jerk:
65% 3x cleans + 1x jerk @50kg
70% 3x cleans + 1x jerk x2sets @52.5kg
75% 2x cleans + 1x jerk x3sets @55kg
80% x 2sets @60kg
85% @65kg
90% @67.5kg (3 misses at the jerk)
**Jerk wasn't happening tonight. Need to spend some time on this
Back Squat:
6@10, 7% drop
90kg
110kg
115kg
110kg
SLDL:
3 x 5 @60kg
**went light as lower back was a bit tight from the squats
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Post by Mark Ordona on Mar 8, 2014 7:44:43 GMT
Gladius Week 3 06/03/14
Snatch:
60% x3 @35kg
65% x3 @40kg
70% x3 @42.5kg
75% x3 @45kg
80% x3 @47.5kg
3RM @ 50kg (last rep was a miss)
Snatch pull:
3 x 4 @70kg
Front squat:
4@10 with 7% drop
90kg x4
110kg x4
115kg x4
110kg x4
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Post by Mark Ordona on Mar 8, 2014 7:52:22 GMT
Gladius Week 3 08/03/14
Clean & Jerk:
60% x3+1 @50kg
65% x3+1 @55kg
70% x3+1 @60kg
75% x3+1 @65kg
80% x3+1 @70kg
Max x3+1 @72.5kg
**Jerks still need work but had no missed reps
Clean pull:
3 x 4@100kg
Back Squat:
75% x3@100kg
80% x3@110kg
85% x3@120kg
125kg x3
130kg x3
120kg x3
**worked up to a heavy triple with a 7% drop next set, I really need to find my 1RM
Good mornings:
3 x 5 @40kg
Shoulder press:
8RM @ 40kg
**could of gone heavier
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Post by Mark Ordona on Mar 11, 2014 10:51:58 GMT
Gladius Week 4 11/03/14
Snatch:
60% x2 @37.5kg
65% x2 x2sets @40kg
70% x2 x3sets @42.5kg
Snatch pull:
70kg x2 x2sets
75kg x2 x2sets
Back squat:
70% x4 x5sets @97.5kg
**Lower back felt tight from yesterday's deadlifts.
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Post by Mark Ordona on Mar 13, 2014 12:36:14 GMT
Gladius Week 4 13/03/14
Clean & Jerk:
60% x2 cleans + 1x jerk @47.5kg
65% x2 cleans + 1x jerk x2sets @50kg
70% x2 cleans + 1x jerk x3sets @55kg
Clean pull:
90kg x2 x2sets
95kg x2 x2sets
Front squats:
70% x3 x5sets @87.5kg
**right shoulder was playing up tonight
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Post by Mark Ordona on Mar 19, 2014 10:44:17 GMT
Gladius Week 5 18/03/14
Clean & Jerk:
60% x3 + x1 jerk @50kg
65% x3 + x1 jerk @52.5kg
70% x2 + x1 jerk @55kg
75% x2 + x1 jerk x4sets @60kg
**Tried to commit to the jerks tonight, focused on getting under the bar quick and get the head through.
Clean pull:
@90kg x3 x4
Back squat:
95kg x4
100kg x4
105kg x4
105kg x4
105kg x4
SLDL:
@60kg x3 x5
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