Wed 9 June
Warm Up
10 each of:
• Hindu Push Up
• Bootstrappers
• Reverse Lunge (l/r)
• Side Bends (l/r)
• Cossacks (l/r)
• Roll Ups
• T pose hypers
It looks like this:
[youtube=http://www.youtube.com/watch?v=EAnq6v3d_Sg&hl=en_US&fs=1]
Work sets
Long Cycle (Clean & Jerk)
12kg’s x a few, just to get the groove back.
20kg’s x 10 min at a relaxed pace
It’s been a while since I’ve worked the long cycle with 2 bells, so this was a nice easy reintroduction to it. Very enjoyable, wish I’d recorded it so I could count the reps, even though I wasn’t pushing the pace it’d be nice to know what I got.
I finished off with:
Pistol Squat / Pull Up, 2 ladders of (1,2,3)
Shield Casts x 10 l/r with the 12kg club
Thurs 10 June
A nice session with my class.
After the mobility warm up we went onto:
Snatch (24kg) x 5 mins, change hands at will.
Time / Volume training with the heavy dead snatch, 32kg x 3l/r x 10 mins
Ross Enamait inspired finisher:
12 x Burpee
24 x Push Up
36 x Squats
48 x 2H Swings (32kg)
For four rounds (Time taken 16mins 45seconds)
Week Five
Tues 15 June
Trained with my class, this is what we did:
Circuit: Chin Up, “U” Push Up (see No Equipment, No Excuses), Russian Lunge, Wheel Rollout, Double Snatch (24kg’s), Sledgehammer Slams
We did 10 stations x 30sec/station x 2 and 8 stations x 20sec/station x 1
Wed 16 June
Snatch Day
Warm up:
1 min L/R of 12, 16, 24, 32, no rest taken.
Work:
32 x 1 min l/r
24 x 2 min l/r
16 x 3 min l/r
This was tough, the grip left me at the end of the 16kg sets, it’s definitely my limiting factor.
I followed up by joining in with the judo class.
Thurs 17/6
Jerks Day
Warm up:
10 x 16, 24, 28
32 x 5 x 2
Work
28 x 23 x 1
24 x 30 x 1
Then with my class:
1 arm long cycle, 24kg x 5min l/r
Double KB Complex:
Hang Snatch, Overhead Squat, Front Squat, Romanian Deadlift/Bent Over Row, Swing
5 rounds 5 reps of each without putting the bells down. We split into 2 groups and alternated, one group worked while the other rested.
Fri 18/6
Snatch Day
Warm Up:
10 x 16, 20, 24, 28, 32 L/R
Work Sets:
Snatch 32 x 30l/r
Swing 24 x 30l/r x 2, 24 x 20 l/r x 2, 24 x 20 l/r x 2 with no rest.
Week 6
Mon 21/6
Jerk Day
Warm Up:
10 x 16, 20, 24, 28
Work:
32 x 10 x 1
28 x 20 x1
24 x 30 x 1
20 x 40 x 1
Sissy Squat, 24’s x 70 x 1
Tues 22/6
Snatch
Warm up:
1 min each hand of 12, 16, 24, 32
Work Sets:
32 x 1min l/r
24 x 2 min l/r
16 x 3 min l/r
Much better than last time!
Jump Squats, 4 x 15 with the 24kg.
Wed 23/6
Jerks
Warm Up:
10 x 16, 20, 24, 28
Work Sets:
32 x 10 x 1
28 x 21 x 1
24 x 31 x 2
Sissy Squat x 70 x 1 with the 24’s
RDL x 70 x 1 with the 24’s
Thurs 24/6
Snatch
Warm Up:
10 x 16, 24, 32
Work:
32 x 28 x 1 (left hand)
32 x 30 x 1 (right hand)
In 4 min 47 seconds
Then with the class:
2 min l/r 1 arm long cycle (40kg) switching hands every 5 reps
Followed by a T-Nation inspired farmers walk workout:
Bent Over row x 6-8, Farmers walk,
Cleans x 8-10, Rack Walk
Front Squat x 6- 8, Rack Walk
Press x 6-8, Overhead Walk.
We did 4 rounds of this with the 24’s, which sucked! The walk was approx 15 meters.
Week 7
Mon 28/6
Snatch
Quick warm up on the 16kg.
24 x 50l/r x 1
This felt good.
Tues 29/6
Jerks Day
Warm up:
16 x 10 x 2
24 x 10 x 1
28 x 3 x 1
Felt a weird sharp pain in the wrist here so terminated the set early. Instead of continuing I changed to:
1 min l/r 32kg swing
1 min l/r Sledgehammer slams
times 2
1 min hth swing 32kg
1 min sledgehammer slam (switch every rep)
Wed 30/6
The wrist was still painful so I wrapped it tight and did Grease the groove style long cycle with the 32’s
Worked up to 7 sets of 7 reps over a two hour period.
Thurs 1/7
Only trained with the class today, but it was a good one. Again my arm was wrapped as a precaution.
1 arm Sots Press:
12 x3, 16 x3, 20 x3, 24 x2 x2
Double Sots Press:
12’s x 3, 16’s x 3, 20’s x 5
The “Sincere”
Perform Double Snatch immediately followed by Double Jerk. Do your set then rest while your partner does his, then jump back in.
Do 10 of each, then 8,6,4,2. I used the 28’s and regretted every minute of it!
1 Arm Overhead Squat:
1 min x 24, 2 min x 16 left
1 min x 24, 2 min x 16 left
