Ok, so I went to the gym. And I can still move. Moving those injured tissues is magical. Warm-up 1) Tons of slow stretching, trying to get into the correct weightlifting position, stretching with bands 2) Back extensions, sit-ups, slow weightlifting position drills with pipe Weightlifting 1) Some Snatches Plan was to try to start … Continue reading It’s all good. Mostly.
Alright, I tweaked my lower back. Should've seen this coming with all the PRs the last few weeks and the maxes that I'm trying every week. I'm on the ice and reparil every few hours. Also using some back tweak fixes from Kelly: https://www.youtube.com/watch?v=JoAj6frTsSs Saturday Weightlifting 1) 3x2 Snatch @ 75% (70kg) + 1x4 @ … Continue reading Phuck!
Weightlifting 1) Find your max Snatch 2x70kg 1x75kg 1x80kg (ugly) 1x80kg (failed) 1x70kg 1x75kg 1x80kg 1x84kg 1x87kg (failed) 1x87kg 1x90kg 1x93kg (99% done but failed, had it overhead for 10 seconds maybe; anyways I count it) 2x75kg 2) Find your max Clean & Jerk 1x90kg 1x100kg 1x105kg (difficult) 1x110kg (meh, easier than 105 ) 1x115kg … Continue reading PR day
Weightlifting 1) 3x1 Snatch @ 85% ( 80kg ) + 1x2 @ 70kg My shoulders were in a very bad shape since yesterday and that completely messed my snatches. Couldn't stabilize the second attempt on 80kg overhead and had to do a double on the 3rd attempt as I missed one. 2) 3x1 Clean&Jerk @ … Continue reading Triple Paused Front Squat PR
Monday Weightlifting 1) 2x1 Snatch @ 90% (85kg) + 1x2 @ 75kg 2) 2x1 Clean & Jerk @ 90% (105kg) + 1x2 @ 95kg Skill/Strength 1) Paused Front Squat -- 3x90, 3x95, 3x100, 3x105, 2x110 2) 4xME Strict chest-to-bar pull-ups Conditioning 1) Rope jump drills Tuesday Weightlifting 1) 3x2 Snatch @ 75% (70kg) 2) 3x2 … Continue reading Monday/Tuesday
Saturday Weightlifting 1) 3x3 Snatch @ 75% ( 70kg ) 2) 3x2 Clean & Jerk @ 85% ( 95kg ) Strength/Skill 1) 3x3 Paused Front Squats, decided to try using an increasing weights every set when I'm at the gym ( 3x90, 3x95, 3x100, 3x105 ) Conditioning For time: 15 Pull-ups 20 Thrusters @ 20kg … Continue reading Heavier squats
Weightlifting 1) Max Snatch ..., 1x80, 1x85, 1x89, 1x92, 1x94 (PR), 2x80 No misses but 94 was pretty close. 2) Max Clean & Jerk ..., 1x100, 1x105, 1x110, 1x116 (f), 2x90 Couldn't stand up from the clean on 116kg. It was close. Strength 1) 3x3 Front Squat @ 95kg Conditioning 10:00 AMRAP of: 15 Power … Continue reading New PR
Tuesday: Weightlifting 1) 3 Position Clean (2 reps from each position – power position, hang, floor) + Jerk (2 Jerks per set, 1 after each 3 position clean) – 1x50, 1x60, 1x65, 1x70 Strength/Skill 1a) 4X8 Strict Ring Dips, rest 90 sec. 1b) 4X3 Paused Back Squat - 3x90, 3x100, 3x100, 3x100, rest 90 sec. … Continue reading Slowly but steady
Thursday Strength 1) 3x3 Paused Front Squat @ 90kg Friday Weightlifting 1) 3x1 Snatch @ 80kg 2) 3x1 Clean & Jerk @ 100kg + 1x2 @ 90kg Squatted all cleans and tried to squat a lot of the snatches. Focused on keeping me legs closer together on the starting position, also catch wider on the … Continue reading Taking it easy
Friday: Weightlifting 1) Establish a 1RM Snatch, rest as needed - 2 failed attempts @ 89kg - made a good attempt at 89kg - made a successful attempt at 92kg, after a little struggle at the bottom - finished with 2 reps @ 75kg 2) Establish a 1RM Clean & Jerk, rest as needed - … Continue reading Back in shape