P. cl. + pu. j. + ohs 92/2+2+2 x 4
C&J 105,107,109,111,111 all 2+1 missed jerk on first 111
Cl. pull 111/3 118/3 x 3 132/2 x 3
Cl. pu. to straight leg 145/2 x 5
Press 135/4 145/3 140/4 135/4
Fr. Sq 102/4 127/5 x 4
DB Rows 110/8 x 3 Improving really fast
Pull ups 5,5,5,1 Also improving, but 5 reps is pretty gay
Very short stretching after
Showing posts with label clean pull. Show all posts
Showing posts with label clean pull. Show all posts
Wednesday, November 5, 2008
Wednesday, September 10, 2008
Back on track
So after combining two workouts into one (basically just adding snatches instead of light clean and jerks) I am abck on track and will be going into the next test day as the Russians intended it: every other day workouts. I plan on being fucking huge.
power snatch 72/3 x 3
Snatch 82/2 x 3
Jerk 115/1 x 5
clean pull, bel. kn. 90/4 100/3 120/2 x 2
back squat 152/4 x 4
power snatch 72/3 x 3
Snatch 82/2 x 3
Jerk 115/1 x 5
clean pull, bel. kn. 90/4 100/3 120/2 x 2
back squat 152/4 x 4
Sunday, August 17, 2008
Longest workout ever.
Clean and Jerk 90/2 x 2, 100/2 x 3, 115/1 x 5
Jerk 100/2 x 3, 115/2 x 2 (only got the first rep on these) 126/1 x 4 (missed all)
Clean pull below knee 100/4 x 4, 115/3 x 3
Clean pull from ground 126/2 x 6
Power snatches 72/2 x 6
Front squat 95/3, 110/3, 127/3 x 3
Back squat 105/3, 125/3, 142/3 x 3
115 is 90% of my max but I'm 100% sure I could've completed all of the jerks if I was fresh for them. I was so exhausted by the end of the front squats that I couldn't hold 142 on my back for the back squats. I ended up driving home (about 30 minutes) and finished the last 3 sets at the UCI rec center. After that I ate a meal consisting of 1/3 bag of pasta, chicken breast, rice, and chicken curry until I could barely stand from exhaustion and the bulge of food in my stomach.
This workout lasted about 3 hours, but is the longest and most grueling I'll have to do for a long time. Today concluded the week with the highest volume of the year, so I'm really glad it's over.
Doing workouts of this volume are not typical and I'm actually really happy with my results since I only missed the highest intensity reps. I test my maxes next Saturday and I'm confident I can hit a 105 snatch and a 130 clean and jerk.
Jerk 100/2 x 3, 115/2 x 2 (only got the first rep on these) 126/1 x 4 (missed all)
Clean pull below knee 100/4 x 4, 115/3 x 3
Clean pull from ground 126/2 x 6
Power snatches 72/2 x 6
Front squat 95/3, 110/3, 127/3 x 3
Back squat 105/3, 125/3, 142/3 x 3
115 is 90% of my max but I'm 100% sure I could've completed all of the jerks if I was fresh for them. I was so exhausted by the end of the front squats that I couldn't hold 142 on my back for the back squats. I ended up driving home (about 30 minutes) and finished the last 3 sets at the UCI rec center. After that I ate a meal consisting of 1/3 bag of pasta, chicken breast, rice, and chicken curry until I could barely stand from exhaustion and the bulge of food in my stomach.
This workout lasted about 3 hours, but is the longest and most grueling I'll have to do for a long time. Today concluded the week with the highest volume of the year, so I'm really glad it's over.
Doing workouts of this volume are not typical and I'm actually really happy with my results since I only missed the highest intensity reps. I test my maxes next Saturday and I'm confident I can hit a 105 snatch and a 130 clean and jerk.
Subscribe to:
Posts (Atom)