Weightlifting 1) Snatch: warm-up sets, 2x70, 1x75, 1x80, 1x85, 1x85, 1x85, 1x85, 2x80 Quite happy that I didn't drop any of the 85s. Even on a 3rd day of snatching in a row. 2) Clean&Jerk: warm-up sets, 1x90, 1x100, 1x105, 1x105, 2x90 Skill/Strength 1a) 4X10 Front Squats – work to a heavy but not maximal … Continue reading High intensity all the way
MFS - 6/8/5 - woke up feeling fatigued and a bit cranky Strength 1) Triple bump paused front squat: 3x90, 3x95, 3x100, 3x95 Tried to find a good weight to use for the next month. 95kg felt good - I can do clean controlled reps but the last one does feel heavy. Weightlifting 1) Hang … Continue reading Rough Tuesday
Weightlifting Power Snatch - work to a heavy 3: warm-up, 3x40, 3x50, 3x55, 3x60, 3x62.5 Concentrated on technique. I decided to stop after the 3rd on 62.5 was a squat snatch. Should've probably done at least to 2 more sets. Strength 1a) 4X10 Back Squats (timed sets) – work to a close to maximal set … Continue reading First Rings Muscle-Up!
Didn't wake up too fresh today. Since I don't have a rest day today, I shoved some creatine and l-carnitine into me and hit the weightlifting gym. Weightlifting Snatch: warm-up sets, 2x70, 2x75, 1x80 (shaky), 1x80, 1x80, 1x80, 2x75 (1), 2x75 Clean&Jerk: warm-up sets, 2x90, 1x100, 1x100, 1x100, 1x100, 2x90 Felt solid on the C&Js … Continue reading Tough Saturday
Morning session: Weightlifting 1) 15 min to find a heavy double power snatch: 5x20, 5x20, 3x40, 2x50, 2x55, 2x60, 2x65, 3x60 Had to squat-snatch the second rep at 65kg. Left the weight go forward. Since I was doing this at home, didn't want to drop the bar and break the furniture, so I did one … Continue reading Double-workout Friday
Skill 3x10-15 DUs Strength 1a) 4x10 Timed Front Squats, rest 2 min 50kg - 22sec 60kg - 23sec 70kg - 27sec 80kg - 29sec 1b) 4x(2 strict chest-to-bar pull-ups + ME chest-level hold), rest 2 min
Feeling better today. The lower back injury didn't seem to bother me during the day, but the upper back injury did. Warm-up - Alternated hollow and arch holds. - Spent quite some time with a training bar and the empty bar. Working on weightlifting positions slowly and then explosively. Weightlifting Snatch: warm-up sets, 2x75, 1x80, … Continue reading “Back” in the game
Monday After a stretching warm-up started warming up my snatches. The set of 20kg was great and then on the 40kg set, I felt back pain. That was pretty much it for the morning workout, I tried the squats but both front and back squats were causing pain. Ended up doing some pull-ups and called … Continue reading The back again
Friday On my lunch break: Weightlifting EMOTM for 10:00 3 T&G Power Snatches - worked to a daily max of 60 and backed of to 55 to finish the EMTOM EMOTM for 10:00 2 T&G Power Cleans & Push Jerks - worked to a daily max of 80 Hit the local CrossFit gym in the … Continue reading Feeling good
Back to the squat-every-day program. Back Squat: 10x20, 10x60, 10x70, 10x80, 10x90 Each set is immediately followed by 5-10 second pull-ups hold. Ended the session with some skill work on double-unders - 15 total.