The past few weeks have been a mess for training, travelling, and work.
Day 1 (9 March)
warmup
bar warmup: muscle snatches, drop snatches, dip snatches?
Snatch Pull to knee + Power Snatch Below Knee (really just snatch with a pause…)
– 30 x 5, 3; 40 x 4, 4, 3
– 45 x 3 x 3
Don’t forget to throw it to the ceiling.
Start hips a little higher since that’s where they go anyway.
The bar will stay closer to me with time and practice.
Snatch High Pull from Blocks Below Knee
– 45 x 5 x 6 (3 good sets)
Elbows to ears.
Jerks
– warm, 70 x 3 x 2, 80 x 3, 90 x 2
All easy – though second rep with 90 was a press out.
Low row s/s Bottom Up DB press
– 4 sets and 3 sets
Weighted Planks
– 3 sets
Day 2 = skipped (dinner with my boss), see below
Day 3
warm
bar warm
Clean High Pull + Power Clean + Jerk
– warm pull and all w/ 60
– 70 x (3+3+3), 80 x (3+3+3) x 2
Elbows high and up! *something written in my log I can’t read…*
Hang Clean High Pulls for Technique
– 2 learning sets, then 3 sets of 6 reps
Press from Split
– 30 x 10, 35 x 10 x 2
Jerk
– 60 x 3, 70 x 3 x 3
Reverse Pec Dec s/s DB Curls for the gurls
– 3 rounds
Out of time
Day 2 (yes, after day 3)
warm
Squat
– warm, bar x 5, 60 x 5 x 2, 80 x 5, 100 x 5
– add belt, 120 x 5, 135 x 5 (est. 1 RM = 157) <== pretty much a rep max set
– 135 x 2, 135 x 1
– 120 x 3, 100 x 4
I was supposed to do 135 for a few sets (I think 3) of 5. Wasn’t going to fucking happen. Just getting one set of five was a rep max.
SGDL Deficit
– 60 x 5, 80 x 3, 100 x 3, 120 x 3, 140 x 3
Hips got a little high on the last set
OHP
– bar x 10, 40 x 3, 50 x 3, 60 x 3, 65 x 3, 40 x 15
Lunges BB
– 40 x 10, 60 x 10, 60 x 20
Bench
– 50 x 10 x 4
I hate benching…
Leg Curl
– 5 sets of good pump
Side Planks
– 2 sets each side x 30 sec
Rolling
Day 5
warm
bar warm
Snatch
– a smattering of warmup drills
Power Snatch + OHS
– 45 x (2+2), 50 x (2+2), 52.5 x (2+2) x 2, 60 x (2+2) x 2
Pain in my left lat.
Got a little slow on going with power snatch, leaned forwards
Getting better at 2nd pull and elbows
CJ
– 60 x bunch, 70 x (2+1), 80 x (2+1), 90 x (2+1), 95 x (1+1) x 2
Jerk
– 60 x 3, 80 x 3 x 3
Front Squat
– couldn’t do it, left knee was locking up (VMO?)
Back Raises s/s Triceps PD w/ FATZ
– 3 rounds
Rolling and Stretching
Still knee problems afterwards.
Extra Day (15 March 2015)
long warmup
Front Squat w/ Russian knee wraps and pauses
– bar x 10, 40 x 5, 60 x 5, 80 x 3 x 5
– 100 x 1, 112.5 x 1
- no knee issues (lovin’ the wraps)
- totally chill session
- no music, no belt
Broomstick and bar tech work
– 2nd and 3rd pull work
It’s really getting better!
Jerk Transition work
I might be able to just stand still and move my hands out
Curls, Face Pulls, Planks, Stretching
That’s how the gym looked on the extra day. Sunlit, no people, peaceful 🙂
Tanner of Purdue Barbell 