Tuesday, November 30, 2010

Training 11/10 - 11/29

11/10

Snatch - 50x3,2, 60x2, 70x2, 80x1, 85x1, 90x1, 92.5x1, 95xmiss,1, 97x1
C&J - 60x3, 80x2, 90x1, 100x1, 105x1, 112x2x1, 116x1, missC, missC
KB WG Pull-ups - 7, 16x6x4, Bwtx13

11/11

Snatch - 50x3, 60x2, 70x2, 80xmiss,1, 85xmiss,miss, 90xmiss, 85x1, 87.5x1,miss,1, 90xmiss,miss, 87.5x1, 90x2x1
C&J - 60x3, 80x2, 95x1, 100x1, 105x1, 110x1,1,missJ,1, 105x5x1

MEET WEEK
11/15

Snatch - 50x3,2/3, 60x2, 70x2, 80x1, 85xmiss,miss,1
C&J - 60x3, 80x2, 90x2, 100x1, 105x3x1
Squat - 60x5, 90x2, 110x2, 120x2x1, 130x3x1
OHS - 60x6, 80x3, 90x1/2,2, 95x1,1,2
KB Prone Row - 24x8, 32x5, 40x3, 48x2x1
Hanging Leg Raise - 12,10
Roman Chairs - 15, 5#x2x12
Grippers - #1x3+Tx10 --> 4 sets

11/18

Snatch - 50x2/3,3, 60x2x2, 70x2, 80x2x1
C&J - 60x3, 80x2, 90x2, 100x1, 105x2x1
WG Pull-ups - Bwtx3x10
Front Squat - 90x3, 100x2 ---> stopped b/c of knee pain
CG RDL - 90x6, 110x5, 115x6

11/20 - 2010 Iron Egg Fall Classic (I won the best male lifter award)

77kg class (weighed in at 74.5kg)
Snatch - 92, 97, 102X
C&J - 112, 118, 122X
TOTAL - 97+118 = 215

11/21 (trained only b/c the track team and coach were training together)
I felt surprisingly great

Pwr Snatch - 60x2x3, 71x2, 84x2x1
Clean Pulls (w/ straps) - 116x3, 125x3, 134x2x3
Squat (in lbs) - 135x6, 225x3, 245x2, 275x3, belt-->295x2, 310x2, 325x1, 225x12

11/23 - Conditioning

8 Tire Flips + 140# Prowler Pushx25yds (H/L) x 6 sets

11/24 (came in and did whatever)

Deadlift - 70x6, 100x4, 120x3, 150x4,6, belt-->170x1, 180x1, 190x1, 160x6
KB Step-ups - 12x3x10
Rev. Hypers - 90#x2x15
Press - 50x5, 60x3x5
KB Prone Rows - 20x10, 24x8, 28x2x6, 24x10+4
Ring Pull-ups - 2x10 SS--->Tire Flips - 2x10
Bruce Lees - 10, 5+Hold ALAP, 5
Standing Cable Crunch - 140#x3x12

11/28 (Start new 531 cycle)

Snatch - 50x2x2, 60x2x2, 70x2x2, 80x4x2
Squat - 60x4, 87.5x5, 101x5, 110x11or12(lost count) <--should have been @ 115!!! Hang Snatch High Pull - 80x3, 90x3x3 <--straps CG RDL - 120x10, 130x2x6 KB Prone Row - 20x10, 24x3x10 Pball Praying RO - 3x10x5s holds 11/29 Session 1

Pwr C&J - 60x3x2, 80x2, 92x5, 97.5x3, 100x3x1<--caught almost in full clean :/ Snatch - 50x3, 60x1/2,2, 70x1, 80xmiss,miss,1, 75x3 Press - 55x5, 64x5, 72x3 :( Session 2

Ring Pull-ups - Bwtx3x12
Roman Chairs - 2x12
Standing Cable Rotation - 40#x2x10

Conditioning
Prowler 2 + 90#x25yds D/B x 8 sets
Sledgehammer OH Slams - 4x16#x8

No comments:

Post a Comment