Thursday, September 28, 2006

Squats & Core Work

OHS w/ 30kg x 1
Sq Sn w/ 30kg x 1,1 + 1 Drop Snatch
Sq Sn w/ 50kg x 1
Back Squat:
70kg x 5
90kg x 3
100kg x 1: fail
Lunges w/ 30kg: 8L+8R

[MP w/ 27kg x 1 x 5
PU w/ 16kg x 2 x 5
1 minute rest]

[5 second Tuck Planche x 8
5 second Tuck Lever x 8
1 minute rest]

Monday, September 25, 2006

Snatches & Core Work IV

OHS w/ Bar x 10
Sq Sn w/ 30kg x 1
Sq Sn w/ 50kg x 1
Power Snatch w/ 50kg x 1
Sn Gr High Pull w/ 60kg x 3
Sq Clean w/ 50kg x 1,1
Sq Clean w/ 70kg x 1

SNGRDL:
[100kg x 3 x 4
3 minutes rest]

Zercher Squat w/ 50kg x 3

[MP w/ 27kg x 1 x 4
PU w/ 16kg x 3 x 4
2 minute rest]

[Tuck Planche: 5 second hold x 8
30 seconds rest
Tuck Lever: 5 second hold x 8
30 seconds rest]

Friday, September 22, 2006

Snatches & Core Work III

OHS w/ Bar x 10
Power Snatch w/ 30kg x 1 + 3 Drop Snatches
Sq Sn w/ 30kg x 1,1
Sq Sn w/ 50kg x 1,1

SNGRDL:
90kg x 2
2 minutes rest
[100kg x 2 x 5
1 minute rest]
110kg x 2
Lunges w/ 20kg:
8L+8R
1 minute rest
9L+9R

[MP w/ 27kg x 1 x 8
PU w/ 16kg x 2 x 8
30 seconds rest]

3x
[10 sec tuck lever hold
KTE 4,2,3
1 minute rest]

3x
[5 second L-sit
5 second tuck planche
1 minute rest]

Wednesday, September 20, 2006

Snatches & Core Work II

Warm-up:

OHS w/ Bar x 10
Sq Sn w/ 30kg x 1,1,1,1,1
Sq Sn w/ 50kg x 1,1
SNGRDL:

90kg x 2
2 minutes rest
[100kg x 2 x 6
2 minutes rest]

Lunges w/ 30kg: 8,6 (L&R)*

[MP w/ 27kg x 1 x 5
PU w/ 16kg x 2 x 5
1 minute rest]

6x
[L-sit: 10 seconds
Tuck Planche: 10 seconds
1 minute rest]**

NOTES:
*: The Lunges were surprisingly hard. My left leg is clearly weaker than my left.
I'll probably lower the weight a bit next time, to get my form & balance right.
**: This circuit felt good. I'm going to keep practicing it this way until I get my tuck planche position just right. Then I'll up the 'seconds' and lower the sets.

Monday, September 18, 2006

Snatches & Core Work I(*)

Warm-up:

OHS w/ Bar x 10
Sq Sn w/ 30kg x 2**
Sq Sn w/ 50kg x 1
1 minute rest

SNGRDL:
90kg x 2
2 minutes rest
[100kg x 3 x 4
3 minutes rest]

[MP w/ 27kg x 1 x 3
PU w/ 16kg x 2 x 3
2 minutes rest]

Tuck Planche w/ Heavy Band Assistance 3 x 5 sec holds ***
Alternating: Tuck Planche to Tuck Sit

NOTES:
*: I'm not necessarily going to continue doing the snatches/snatch grip deadlifts, but I will continue using one heavy olympic lift/ powerlift followed by a supplemental single leg exercises (lunges or bulgarian squats). After that I tend to address my core as I am of the oppinion that I have been neglecting it lately. That's why I have set myself a goal to be able to do a stradle plank. Consist practice is the key.
**: I noticed that after stretching my hip flexors, the bar was easily accelerated. There was a certain smoothness added to the movement. I have to keep in mind that it's not because it seems easier that I don't have to explode when the bar gets above knee level.
***: This was my first attempt at a core-oriented circuit. This mainly focused on the feeling one should have when accomplishing a proper tuck sit (by using bands to get your body in the right position). I believe this 'feeling' is a very important part of training for the actual movement.

Friday, September 15, 2006

ETK Day XV

Warm-up:

OHS w/ Bar x 10
Sq Sn w/ 30kg x 1 + 5 Drop Snatches
Sq Sn w/ 30kg x 1,1,1
Sq Sn w/ 50kg x 1,1

SNGRDL:
90kg x 2
2 minutes rest
[100kg x 2 x 8
1 minute rest]

MP w/ 24kg (1,2)
PU w/ 10kg (1,2)

Wednesday, September 13, 2006

ETK Day XIV

Warm-up:

OHS w/ Bar x 10
Power Snatch w/ 30kg x 1 + 10 OHS
Sq Sn w/ 50kg

SNGRDL:

90kg x 2
2 minutes rest
[100kg x 2 x 5
2 minutes rest]

MP w/ 24kg (1,2)
PU w/ 10kg (1,2)
3 minutes rest
MP w/ 32kg: Fail
MP w/ 27kg x 1 (L&R) x 2
PU w/ 16kg x 4,3

Monday, September 11, 2006

ETK Day XIII (Low Volume)

Warm-up:

OHS w/ Bar x 10 + DS x 1
Power Snatch w/ 30kg x 1 + 10 OHS + 5 DS
Sq Snatch w/ 30kg x 1
1 minute rest
Sq Sn 50kg x 1,Rest,1,Rest,1
Sq Sn 50kg x 1 + 15 OHS *
SNGRDL:
90kg x 2
2 minutes rest
[100kg x 2 x 3
3 minutes rest]

[MP w/ 24kg (1-4)x 1,Rest **, (1-3)x1, Rest, (1-2) x 1
Pull-up w/ 10kg: MP w/ 24kg (1-4)x 1,Rest, (1-3)x1, Rest, (1-2) x 1]

[***Swings : 20L+20R, 10L+10R
Plank Hold: 30 seconds, 30 seconds]

Side Plank Hold: 30 sec L, 30 sec R

NOTES:
*:15 Overhead Squat w/ 50kg was hard. Really tought to stabilize everything and move fast after the 10th rep
**: After the first ladder, I felt that 4 sets of (1-4) wasn't going to happen. So I decided to try to press the 32kg, just for fun. My shoulders were already tired, but I did get 1/2 a rep (got above parallel) with my left arm and 1 solid rep with my right arm. I am curious to see what I will be able to do when not too fatigued.
***: Decided to try something new and alternate 2 opposing muscle groups (back and abs). Felt pretty good. Worked up a good sweat.

Friday, September 08, 2006

ETK Day XII

Warm-up:

OHS w/ Bar x 10
Power Snatch w/30kg x 1 + 5 Drop Snatches
OHS w/ 30kg x 10
Sq Sn w/ 30kg x 5 x 1
1 minute rest
Sq Sn w/ 50kg x 1
1 minute rest
Sq Sn w/ 50kg x 1

SNGRDL:
70kg x 2
1 minute rest
90kg x 2
2 minutes rest
90kg x 2
3 minutes rest
100kg x 2 (OK form, slow)
3 minutes rest
106kg x 2 (Ok form, very slow)
1 minute rest
[90kg x 2 x 5
1 minute rest]

[MP w/ 24kg: (1-4)x1,3 mins rest,(1-4)x1,3 mins rest,(1-4)x1
Pull-ups w/ 10kg: (1-4)x1,3 mins rest,(1-4)x1,3 mins rest,(1-4)x1]

Weighted (10kg) Kneeling Wheel Rollout: 3x5
Standing Wheel Rollout: 1x2
Cuban Press w/ Light Bands: 3x12

Wednesday, September 06, 2006

ETK Day XI

Warm-up:

OHS w/ Bar x 10
Sq Sn w/ 30kg x 1
Drop Snatch w/ 30kg x 5


Sq Snatch w/ 50kg x 1,Rest,1,Rest,1,Rest,1,Rest,1,Rest,1*
Sq Snatch w/ 50kg + 10 OHS**
2 minutes rest
Sn Gr High Pull w/ 70kg: 3,2 ***
2 minutes rest
[SNGRDL w/ 90kg x 2 x 5
2 minutes rest]



[1 Leg Box Squat w/ Bar x 3 x 3 ****
MP w/ 24kg: (1-4)x1 + 3 minutes rest + (1-4)x1
Pull-up w/ 10kg: (1-4)x1 + 3 minutes rest + (1-4)x1]

Sw 24kg 80 reps/4 minutes (L) *****

NOTES:

*:Focused solely on technique here, really concentrated on catching it crisply and extending at the right moment.
**:This was not as easy as it seemed. You really feel the core working to stabilize everything.
***:The first rep of the first set really was a good one, as was the first rep of the second set. Conclusion: work on heavy singles.
****:I decided to add this movement as I needed some one legged work to even out the symmetrical work. I did these before,during and after the ladders. My left leg has a harder time stabilizing than my right leg. Will work on this by adding one rep/set on my weaker leg.
*****: My shoulders were pretty tired due to the pressing and stabilization work, so I decided to substitute snatches with swings.

Monday, September 04, 2006

ETK Day X

Warm-up:

OHS w/ Bar x 10
Sq + Press (in bottom position) w/ Bar x 5
Drop Snatch w/ Bar x 5
Sq Sn w/ 30kg x 1 + 5 DS

SNGRDL:

70kg x 2
1 minute rest
[90kg x 2 x 3
3 minutes rest]

[MP w/ 24kg x (1-4) x 1 + 2 min rest + (1-4)x 1 + 2 min rest + (1-3)x2 + (1-2)
Pull-up w/ 10kg x (1-4) x 1 + 2 min rest + (1-4)x 1 + 2 min rest + (1-3)x2 + (1-2)]


Swings: 10L+10R w/ 24kg

NOTES:

-I changed the notation a bit to fit the screen size. So instead of writing:
(1,2,3,4), I used (1-4). Kind of comes in handy ;-)
-Was quite tired and decided to skip the swings.

Saturday, September 02, 2006

ETK Day IX

Warm-up:
OHS w/ Bar x 10
Drop Snatch w/ Bar x 5
Drop Snatch w/ 20kg x 5
Drop Snatch w/ 26kg x 5
Drop Snatch w/ 30kg x 1
Sq Snatch w/ 30kg x 3 (Technique work emphas. crisp form)
Sq Snatch w/ 40kg x 1

5 minutes rest

Sq Snatch w/ 50kg x 5 (In rest pause fashion 1,1,1,1,1)
4 minutes rest
Sq Snatch w/ 56kg x 1 + 4 OHS
5 minutes rest
Sq Snatch w/ 60kg x 1 + 6 OHS (= PR !)
2 minutes rest
Sn Gr High Pull (w/ straps):
[60kg x 3 x 2
2 minutes rest]

SNGRDL:

[90kg x 2 x 10
1 minute rest]

[MP 24kg (1,2,3)x 4
Pull-ups w/ 10kg (1,2,3) x 4
1 minute rest between each set]

Sw 24kg: 180reps/11 minutes (H)

10 Frog Kicks