Snatch warmup
Snatch
95x2
115x1x8 on the minute
OHS
115x5
125x5
135x3
145x3
Clean and jerk
145x1
165x1
185x1x3
Printable View
Snatch warmup
Snatch
95x2
115x1x8 on the minute
OHS
115x5
125x5
135x3
145x3
Clean and jerk
145x1
165x1
185x1x3
Deadlift
225x5
295x3
340x5x5
Snatch DL
225x3
295x3
335x3
Goblet squat
45x10
Front squat
135x3
185x3
225x1
255x1
275x1
245x3
245x5
Pull ups
30
Walking lunges
A bunch
Goblet squat
45x10
Back squat
135x3
185x3
225x3
275x2 lost the third rep
Getting ready to take a short trip. Kinda ended there. I did some random carries, holding a stack of plates against my body and walked around a bit. I wish I had a better area to do stuff like this in.
Goblet squat
45x10
Back squat
135x3
185x3
225x3
255x3x3
Got back kinda late, horrible sleep.
OHP
135x3x2
165x3
135x5
155x4
Pull ups
30
Deadlift
225x5
315x3
365x3x5
Snatch DL
225x3
275x3
315x3
Snatch
95x2
115x1x6
OHS
115x3
115x5
125x3
95x5
Clean and push jerk
135x2
175x1x5
Goblet squat
45x10
Back squat
185x5
225x3
255x3x10
Pull ups
35
DB OHP
50x8x3
Goblet squat
45x10
Snatch + drop snatch
45x5
75x5
Snatch
95x2
115x1
125x1x5
OHS
125x3x3
Clean and jerk
135x1
155x1
185x1x5
Goblet squat
45x10
Back squat
135x5
185x3
225x3
255x1
285x1
315x1
285x5
OHP
135x5
155x3
165x3
185x1x2
155x3
Pull ups
30
liking the simplicity of your training...
where is your rugby based???
[QUOTE=scott_donald;1388680343]liking the simplicity of your training...
where is your rugby based???[/QUOTE]
Thanks man. Part of what keeps my training simple is equipment I have at home. But I prefer it. I play with a club in the northeast US. Getting ready for match play in a week and a half.
Today I tried deadlifting in the morning and worked up to 385 for a single, was going for 5 singles. Went at it again this afternoon:
Deadlift
225x5
295x3
335x3
385x1x5
Snatch DL
225x5
295x3
Goblet squat
45x10
90x10x3
ahhh BOBISMIGHTY plays up there...
i did a season in Austin which was fun...
Snatch
95x2
115x1
125x1x5
OHS
125x3
135x3
145x2
Clean and jerk
145x1
165x1
185x1x5
Front squat
185x5x2
Wide grip practice
[QUOTE=scott_donald;1388774973]ahhh BOBISMIGHTY plays up there...
i did a season in Austin which was fun...[/QUOTE]
Oh, did you play with the Austin Blacks?
[QUOTE=jamalfudge;1388790453]Snatch
95x2
115x1
125x1x5
OHS
125x3
135x3
145x2
Clean and jerk
145x1
165x1
185x1x5
Front squat
185x5x2
Wide grip practice
Oh, did you play with the Austin Blacks?[/QUOTE]
yep... great setup there... friend is now their head coach...
[QUOTE=jamalfudge;1388699363]I play with a club in the northeast US.[/QUOTE]
Thought that you were around Chicago?
[QUOTE=scott_donald;1388795623]yep... great setup there... friend is now their head coach...[/QUOTE]
Those guys are pretty good.
[QUOTE=LaughingStorm;1388798673]Thought that you were around Chicago?[/QUOTE]
I'm a little closer to you than I am Chicago.
Goblet squat
45x10
Front squat
135x3
185x1
225x1
Wasn't feeling very flexible. I have been doing a lot around the house lately, this combined with rugby and holiday weekend partying made squatting a challenge.
Push press
135x3
155x3
175x2
Did these with wider than OHP grip.
Pull ups
30
Snatch
95x2
115x1
135x1x5
Clean and jerk
155x1
175x1
195x1x5
Goblet squat
45x10
Back squat
135x5
185x3
225x3
255x1
275x1
295x1
315x1
OHP
135x5
155x3x3
do you ever do higher rep work???
Pull ups
30
Dips
3x5
Walking lunges
A bunch
[QUOTE=scott_donald;1390012533]do you ever do higher rep work???[/QUOTE]
Not a whole lot. For most of this year I tried everyday squatting/daily max. I don't think it's very effective for sport. But I got in a groove washing up early and lifting before work. Lately I've been doing a little more Oly lifts (finally feel like snatch is clicking) with this template:
[url]http://70sbig.com/blog/2012/07/transitioning-to-olympic-weightlifting/[/url]
And working in a heavy day and a high rep day on strength days. It's hard now because we've added a 3rd rugby training day.
Snatch
95x2
115x1
135x1x5
Clean and jerk
135x1
155x1
175x1
195x1x5
Front squat
45x5
185x5x2
Snatch
95x2
115x1
145x0
135x1x2
145x1
145x0
140x1x2
Clean and jerk
145x2
165x1
185x1
Deadlift
225x3
275x3
315x3
365x5x4
Back squat
135x5x2
205x5
255x5x3
OHP
135x5
145x3
165x3x3
Pull ups
30
solid sessions lately...
how is your o lifting technique???
[QUOTE=scott_donald;1391297023]solid sessions lately...
how is your o lifting technique???[/QUOTE]
Thanks. Feel like I've finally got snatches down, I really have to open my hips. I've been power jerking because it feels natural. Not sure it would pass in comp but it's faster than a push press at least.
Today, mostly BW stuff:
Pull ups
30
Dips
4x5
Walking lunges and step ups
A bunch
RDL
225x5
275x5x2
Goblet squat
45x10
Snatch complex
45x5
85x5
Snatch
95x2
115x2
140x0
135x1x5
Clean and jerk
135x2
155x1
175x1
195x1x5
Front squat
195x3
225x3
245x3
Snatch warmup
65x5
85x5
Snatch
105x2
125x1
135x1x6
Clean and jerk
135x2
155x1
175x2x4
Deadlift
225x5
295x3
335x3
385x3x4
Snatch DL
225x3
275x9
225x10