Back squat
135x5
185x5
225x5
265x5x3
OHP
135x5
145x3
170x3x3
Pull ups
30
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Back squat
135x5
185x5
225x5
265x5x3
OHP
135x5
145x3
170x3x3
Pull ups
30
Pull ups
30
Dips
3x6
DLs
225x8
275x14
225x13
Point of these was conditioning. Shooting for 20 reps for the fun of it. But I was gassed pretty quickly.
Walking lunges
A bunch
I was a bit extra tight this morning. I think I might have to nix the high rep DLs for now. I did a little snatch work, front squats (light), and rows but nothing worth logging.
No match tomorrow so hit the weights today.
Back squat
135x5x2
185x5
225x5
265x8
Snatch DL
225x8
275x8
No time for DLs tomorrow so worked them in today.
Deadlift
135x8
225x5
315x3
365x1
405x1x4
Snatch warmup
45x5
85x5
Snatch
95x2
115x2
135x1x6
Clean and jerk
135x2
165x1
185x1
205x1
205x0
Jerk from rack
185x2x2
Back squat
135x5x2
185x5
225x5
275x5x3
OHP
135x5
155x3
175x2
Kinda drained after squats. Sleep has sucked last couple nights.
Pull ups
30
Snatch warmup
45x5
85x5
Snatch
95x2
115x2
135x1x2
145x0
135x0
Clean and jerk
135x2
165x1
185x2x2
185x1 missed 2nd rep, was going for 3 sets of doubles
Front squat
135x5
185x5
225x3
245x3
Goblet squat
45x10
Muscle snatch + OHS
45x5
65x3
85x3
Hang snatch
95x3
115x3
125x2x3
Muscle snatch + OHS
95X3
Hang clean and jerk
135x2
155x2
175x1x6
Back squat
135x5
185x5
245x5
285x4 missed 5th rep
255x10
OHP
135x5
165x3
185x1
Pull ups
30
looking at this page of lifts... snatch is stagnant...
what are you looking for asa far as progression over your sessions???
[QUOTE=scott_donald;1395583723]looking at this page of lifts... snatch is stagnant...
what are you looking for asa far as progression over your sessions???[/QUOTE]
Ideally I'd like to add 5# per week but the snatch has been a sticking point for me. So I've been trying to judge progression from a couple different angles. One is to add reps (or an extra rep per session) and to ultimately add weight to the bar when I can do 5 singles on the minute cleanly.
I know part of the issue is a transition from 2nd pull and speed under the bar. That's why I did hang doubles yesterday.
Following this program as a template:
[url]http://70sbig.com/blog/2012/07/transitioning-to-olympic-weightlifting/[/url]
Bodyweight stuff today
Pull ups
40
Dips
3x8
Walking lunges
A bunch
KB rows
130x8 each
Took it easy a little today because I felt a little burnt out. I love lifting early in the morning but sometimes my body doesn't.
Muscle snatch + drop snatch
45x5
85x5
Snatch
95x3
115x1
135x1x2
Front squat
135x10
185x10
No match tomorrow, hit the weights this afternoon.
Goblet squat
45x10
Back squat
135x5
195x5
245x5
285x5x3
265x10
OHP
135x5x3
Pull ups
30
Muscle snatch & drop snatch
45x5
85x5
Hang snatch
95x3
115x1
115x2x2
Muscle snatch
115x3
Clean and jerk
135x2
175x1x3 +2 jerks
Snatch high pull
175x3x2
Deadlift
135x10
225x5
295x5
335x5
385x5x3
315x8x3
Back squat
155x5
205x5
245x5
295x3x2
295x4
275x5
OHP
135x5
155x5
Pull ups
30
Goblet squat
45x10
Power snatch (then ridden all the way into snatch)
45x5
85x3
105x2
125x1
115x2x3
Just working on 2nd pull technique
Clean and jerk
135x2
155x1
175x1
195x1
205x0
Front squat
135x3
205x3
245x3
Goblet squat
45x10
Back squat
135x5
205x5
245x5
295x0 unracked and knew I didn't have it
OHP
135x5
155x3
175x1
195x1
215x0 tried for the fun of it
135x10
135x5
Walking lunges
A bunch, some weighted
Pull ups
35
OHS
45x5
95x5
Read an article about elbow position in OHS/snatch. With the inside of the elbows facing forward, the bar feels "locked" overhead. Seemed to be true but it's a tough cue to execute.
Had to make due with an afternoon session as I was very tight this morning.
Muscle snatch + drop snatch
45x5
85x5
Snatch
105x2x2
125x1x2
135x0
Deadlift
225x3
315x3
365x1
405x3x3
315x10
Goblet squat
45x10
Back squat
135x5
185x5
225x5
275x5
255x8x3
OHP
135x5
165x5
Pull ups
32
Walking lunges, step ups, jump squats
A bunch, some weighted
Pull ups
30
Dips
3x5
Goblet squat
45x10
Muscle snatch + drop snatch
65x5
85x5
Snatch
105x2
115x1x6
Clean and jerk
135x2
165x2
185x1x4
Messed around with a bigger heel height and it was pretty awkward.
Snatch pulls
135x3
185x3
I've been out for the last week+ with a bruised rib. It's still a bit sore but I wanted to get moving again.
Goblet squat
45x10
Snatch warmup
45x3
65x3
85x3
Power snatch (ridden into full snatch)
105x1x6
OHS
135x3x3
Hang snatch pull
135x5
185x3
Goblet squat
45x10
Back squat
135x10
185x5
245x5x5
BTN OHP
95x8
105x5x2
Also been dealing with a wrist issue that kept me from pressing and doing pull ups. Fark this.
Pull ups
30
Walking lunges
A bunch
Step ups
A bunch
Looks like you've gone rugby player to weightlifter ;)
[QUOTE=KiwiJames;1401631843]Looks like you've gone rugby player to weightlifter ;)[/QUOTE]
Ha! That's giving me too much credit as a weightlifter. Maybe if my numbers were the same but in kg instead of pounds...
Today
Goblet squat
45x10
Muscle snatch + drop snatch
45x5
65x5
85x5
Power snatch into snatch
95x3
115x2x3
125x1
135x1x2
OHS
135x5
145x3
Not paying this week, giving my injuries one more week.
Yesterday:
OHS
45x10
Back squat
135x5
205x5
255x3x10 done every other minute
BTN OHP
95x8x3
Pull ups
21
Deadlift
225x10
275x10x2