30-Jan WOD

WU:
1000m Row
3 Rounds of -
10x Squat
10x Scap PU
10x Back Raise
HFS

Stretch

SWOD:
Bench Press
Power 3x5 (87.5kg)
Wide 3x5 (77.5kg)
Narrow 3x5 (67.5kg)

BO Row 4x5 (67.5kg)
BO DB Row 3x6/6 (30kg)

3 Rounds of -
10x Drag C (17.5kg)
10x Dips

Comments:
Meeting in work, lack of time!

29-Jan WOD

1k Row
3 Rounds of -
10x Squat
10x Scap PU
10x Back Raise
10x 2F Glute Act
10x Slider
HFS

Stretch

SWOD:
Seated DB Press 4x5 (20kg)
Lateral Raise 3x8 (12.5kg)
BO Fly 3x6 (5kg)
Front Raise 3x6 (12.5kg)
Deadlift 4x5 (110kg)

WOD:
300m Run
21x Squats
300m Run

15x Squats
300m Run

9x Squats
300m Run
Time: 6'13

26-Jan East Coast Barbell Oly Lifting Seminar

http://eastcoastbarbell.com/

So went off to learn what I was doing wrong with the Snatch and Clean & Jerk and what a great day it was.

Wayne Healy is an exellent coah and really broke everything down so it was clear what part of the movement where neaded where.

Here is the info on the day. Looking forward to my month of training with Wayne in March!!

The East Coast Barbell Full Day Olympic Weightlifting Seminar/Workshop

Learn The Snatch and The Clean & Jerk from Ireland’s leading Olympic Weightlifting coaches and athletes!

Who will benefit from the workshop:

If you don’t have OLY shoes tell him, they have spare ones there for the seminar.

Novices and experienced lifters, as well as coaches, will benefit from our full day lifting course.

Alternatively you can simply use our Workshop to complement your training program.

You will learn the lifts with the reverse method, discovered after the break up of the Soviet system, which Coach Healy has used for many years.

Format of this Seminar/Workshop:

The full day Olympic weightlifting Seminar/Workshop with Coach Wayne Healy includes five hours of practical instruction on the snatch, clean, jerk and high-bar squat if time permits.

Coach Wayne Healy’s reverse method for learning and teaching the Olympic lifts is explained in detail and you will receive the full breakdown of the program.

Everyone who attends the seminar will lift weights so bring appropriate attire and lifting shoes if you have them.

This seminar is very hands on:

We start with getting everyone warmed up, then move right into teaching the snatch progression.

Coach Wayne Healy will demonstrate the snatch.

After a 30min break for refueling, we will cover the clean progression and then the jerk.

Coach Wayne Healy will then demonstrate the Clean & Jerk.

If time permits, we will also go into auxiliary exercises such as squats, assistant movements.

You will have the opportunity to ask Wayne about programming and training tips.

Our full-day seminar generally lasts from 12 Noon until 5pm on a Saturday.

Cost Of Workshop: €70.00 per person.

Special Offer: Join the workshop and get one month’s membership of East Coast Barbell with full programing for only €100.00. Normal Selling Price: €150.00.

Our Seminar/Workshops are open to both members and non-members.

Contact us at: info@eastcoastbarbell.com to book your place now or to schedule one of our seminars at your gym.

Wayne

0858448423

waynehealy0305@gmail.com

24-Jan WOD

1K Run
3 Rounds of -
10x Squat
10x Scap PU
10x Back Raise
10x 2F Glute Act.
10x Sliders
HFS

Stretch

SWOD:
RDL 4x5 (60kg)
Split Jerk 3,3,3,3,3,3 (40kg-50kg-50kg-60kg-60kg-60kg)
SLDL 3x5 (15kg DBs)

4 Rounds of -
10x 17.5kg Drag Curls
10x Dips

1k Run
Time: 4'20

Stretch

23-Jan WOD

1k Row
3 Rounds of -
10x Squat
10x Band Pullaparts (Purple)
10x Plank /PU
10x Back Raise
10x Flying Dog
HFS

Stretch

SWOD:
Front Squat 2,2,2,2,2 (80kg-82.5kg-85kg-90kg-92.5kg)
OHS 5x5 (20kg)

WOD:
6 Rounds of -
5x Right Arm DB Snatch
5x left Arm DB Snatch
5x Right Arm DB Swing

5x left Arm DB Swing
10x PU
10x Squats
Time: 7'52

Stretch

Comments
Still doing lots of mobility on the back for the OHS, foam roll(legs+back) and shoulder dislocates are being done nightly. My rack position is alot better now and at 90 degrees so the increase in weight on the front squat is possible, new PB on the FS today, but more in the tank.

22-Jan WOD

WU:
1000m Run
3 Rounds of -
10x Squat
10x 15kg Swing - Right Arm
10x 15kg Swing - Right Arm
10x Scap PU
10x Back Raise
10x 2F Glute Act
HFS

Stretch

SWOD:
Bench Press
Power 3x5 (85kg)
Wide 3x5 (77.5kg)
Narrow 3x5 (67.5kg)

BO Row 4x5 (65kg)
BO DB Row 3x6/6 (30kg)

BC 3x6/6 (20kg)
HC 3x6/6 (17.5kg)
Reverse Barbell Curl 3x8 (20kg)

WOD:
250m Run
21x PU
250m Run
15x PU
250m Run
9x PU
250m Run
Time: 5'26

Stretch

21-Jan WOD

1k Row
3 Rounds of -
10x Squat
10x PU
10x Back Raise
10x 2F Glute Act.
10x Sliders
HFS

SWOD:
Deadlift 1RM (170kg (F175kg))

Seated Shoulder Press 4x5 (20kg DBs)
Lateral Raise 3x6 (12.5kg DBs)
Seated BO Lateral Raise 3x8 (4kg DBs)
Front Raise 3x6/6 (12.5kg DBs)
Shrugs 4x6 (20kg Plates)

Stretch

Comments:
Snow day, late in! Annoyed with the 175kg fail, got to knee but couldnt lock it out.

18-Jan WOD

1K Row
3 Rounds of -
10x Squat
10x Dive Bombs
10x back Raise
10x 2F Glute Activ.
10x Sliders
HFS

Stretch

SWOD:
PSC 5x3 (40kg-45kg-50kg-55kg-60kg)
PC & Jerk 1RM (67.5kg)
HSC 1x10 (40kg)
DB HSC 2,2,2,2,2 (17.5kg-20kg-22.5kg-25kg-30kg)

3 Rounds of -
15x OHSwirls 20kg
8x 20kg Drag Curls

1k Row

Stretch

Comments:
Working on getting into the squat positon to receive the bar.

17-Jan WOD

1K Run
3 Rounds of -
10x Band Pullaparts(Purple)
10x Squats
10x 20kg DB Swing
10x Scap PU
10x Back Raise
HFS

Stretch

SWOD:
Deadlift 5x5 (100kg)

WOD:
8,7,6....2,1
PU w/RR 6kg
Dips
Squats
Time: 5'41

Stretch

16-Jan WOD

1K Row
3 Rounds of -
10x Squat
10x Plank /PU
10x Back Raise
10x Flying Dog
HFS

Stretch

SWOD:
RDL 4x5 (80kg)
1xHang Snatch + 3xOHS 1,1,1,1,1 (20kg-20kg-22.5kg-25kg-25kg)

WOD:
7,6,5....2,1
20kg Thruster
Body Weight Row
PU
Time: 3'30

Stretch

Comments:
More MOB needed, but getting more debth on the OHS and less tension in my back.

15-Jan WOD

WU:
1k Run
3 Rounds of -
10x Squat
10x Scap PU
10x Back Raise
10x 2F Glute Act.
10x Sliders
HFS

Stretch

SWOD:
Front Squat 5RM (80kg)
Shoulder Press 3x5 (55kg)
Push Press 3xMax (15-11-9 (40kg))

WOD:
8 Rounds of -
100m Sprint (Distance on TM: 160m)
10x 15kg Right Arm Swing
10x 15kg Left Arm Swing
Time: 10'41

Stretch

Comments:
Missing for a week, the old back is still tight. More MOB needed daily!

9-Jan WOD

WU:
1000m Row
10x Squats
10x PU
10x Back Raise
10x 2F Glute Act.
HFS

Stretch

SWOD:
Deadlift 4x5 (120kg)

CORE:
Torture Twist 4x3/3
Myo Sit Up 3x10
Cat Vomit 10x10sec
Plank 3x60sec+20sec rest

Stretch

8-Jan WOD

WU:
1000m Run
3 Rounds of -
10x Band Pullaparts (Purple)
10x Squat
10x 20kg Swing
10x Scap PU
10x Back Raise
10x 2F Glute Act
HFS

Stretch

SWOD:
Bench Press
Power 3x5 (85kg)
Wide 3x5 (77.5kg)
Narrow 3x5 (67.5kg)

BO Row 4x5 (70kg)
BO DB Row 3x6/6 (30kg)

Seated
BC 3x6/6 (17.5kg)
HC 3x6/6 (17.5kg)

Reverse Barbell Curl 3x6 (20kg)
Stretch

7-Jan WOD

WU:
1000m Row
10x Squats
10x PU
10x Back Raise
10x 2F Glute Act.
HFS

Stretch

SWOD:
Power Clean 5,5,5,3,3,3,3,3 (3x40kg-5x50kg)

WOD:
OTM for 7min
40kg 1x PC + 2x HPC
5x PU
9x Squat

Stretch

Comments:
Back to TECH work here, need to imporve to go heavy.

5-Jan WOD

WU:
1000m Row
3 Rounds of -
10x Squat
10x Band Pullaparts (Purple)
10x PU
10x Back Raise
10x Glute Act.
HFS

SWOD:
Squat 8x3 (90kg)
RDL 4x6 (60kg)
SLDL 2x5\5 (12.5kg DBs)

WOD:
1k Run + 30`Rest + 1k Row
Time: 9`37

Stretch

3-Jan WOD

WU:
1000m Run
3 Rounds of -
10x Squats
10x PU
10x Back Raise
10x Flying Dog
10x Sliders
HFS

SWOD:
Front Squat 5x3 (75kg)
Shoulder Press 3x5 (55kg-60kg-62.5kg)

WOD:
5 Rounds of -
3x 15kg DBs - HSC + Front Squat + Shoulder Press
10x PU
Time: 5`18

Stretch

2-Jan WOD

1000m Row
3 Rounds of -
10x Squat
10x DB Swing (15kg)
10x Scap PU
10x Back Raise
10x Glute Act.
HFS

Stretch

SWOD:
Deadlift 2RM (165kg)
Snatch 5x3 (30kg-30kg-35kg-40kg-40kg)

WOD:
400m Run
21 PU & Squats

400m Run
15 PU & Squats

400m Run
9 PU & Squats
Time: 7`21

Stretch

1-Jan Home WOD/Mobility

Mobility:
Foam roll - back, shoulders, hamstrings and thighs
Russian baby maker, wall squat and kossack stretch

Kettle Bell WOD:
5 rounds of:
20x 16kg swings
10x PU

5 Rounds of:
1x snatch + 5x shoulder press 16kg

5 Rounds of:
10x Floor Press 16kg

3 Rounds of:
20x right arm swings
20x left arm swings

Stretch