29-Mar ECB Oly

WU:
10x Band Dislocates
10x Band OHS
10x Back Raise
HFS

Snatch 6x2 (35kg-40kg-43kg-40kg-40kg-40kg)

Clean & Jerk 6x2 (45kg-50kg-53kg-55kg-58kg-60kg)

Squat 5x5 (80kg)

27-Mar ECB Oly

WU:
3 Rounds of -
10x Band Shoulder Dislocates
10x Band OHS
10x Back Raise
HFS

Stretch

Snatch Combos 2x(2-2-2) (30kg)

Clean & Jerk 6x3 (30kg-40kg-50kg-54kg-58kg-60kg)

Snatch Pulls 3x3 (60kg) 3x3 (70kg)

4 Rounds of -
SL Step Bench Squats x6/6
SL Step Up x6/6
Bulgarian Squats x6/6

Lat Pull Down 4x8 (50kg)

Standing Press 4x8 (40kg)

Stretch

26-Mar WOD

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

Stretch

SWOD:
DB Bench 3x6 (30kg BBs)
DB Incline Bench 3x6 (25kg BBs)

DB Fly 3x6 (20kg BBs)
DB Incline Fly 3x6 (15kg BBs)


BO Row 4x6 (60kg Barbell)
BO Row 3x6/6 (30kg DB)

Seated BC 3x6/6 (17.5kg)
Seated HC 3x6/6 (15kg)

3 Rounds of -
Drag Curls x10 (25kg Barbell)
Dips x12

1k Run

Stretch

25-Mar ECB Oly

WU:
10x Band Dislocates
10x Band OHS
HFS

Stretch

Snatch Skills Drills (Barbell)

Snatch 6x3 (30kg-34kg-40kg-40kg-40kg-41kg)

Split Jerk 6x3 (20kg-30kg-40kg-45kg-50kg)

Squat 5x5 (80kg)

Clean Shrugs 3x5 (80kg) 3x3 (100kg)

Barbell Complex:
3 Rounds of - (25kg)
6x UR Row onto toes
6x Muscle Snatch
6x Squat to Press
6x Good Mornings
12x Alertnate Lunge

22-Mar ECB Oly

WU:
10x Band Dislocates
10x Band OHS
10x Back Raise
HFS

Snatch 6x3 (30kg-35kg-37.5kg-40kg-40kg-42.5kg)

Clean & Jerk 6x2 (42.5kg-50kg-55kg-57.5kg-57.5kg-60kg)

Squat 5x5 (80kg)

T-Y-I 3x4 (4kg DBs)

21-Mar WOD

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

Stretch

SWOD:
Deadlift 7x5 (100kg)
SLDL 3x5/5 (12.5kg DBs)

WOD:
1k Run
1k Row
Time: 8'48

Stretch

20-Mar ECB Oly

WU:
3 Rounds of -
10x Band Shoulder Dislocates
10x Band OHS
10x Back Raise
HFS

Stretch

Snatch Combos 2x(2-2-2) (30kg)

Clean & Jerk 6x3 (30kg-40kg-42.5kg-45kg-50kg-52.5kg)

Snatch Pulls 3x3 (60kg) 3x3 (70kg)

4 Rounds of -
SL Step Bench Squats x6/6
SL Step Up x6/6
Bulgarian Squats x6/6

Lat Pull Down 4x8 (40kg-50kg-50kg-50kg)

Standing Press 4x8 (40kg)

Stretch

19-Mar WOD

WU:

1k Row
3 Rounds of -
10x Squat
10x Scap PU
10x Back Raise
10x Flying Dog
HFS

Stretch

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

Barbell Row 4x5 (67.5kg)
DB Row 3x5 (30kg)

BC 3x6/6 (17.5kg)
HC 3x6/6 (15kg)
RC Barbell 3x6 (17.5kg)

3 Rounds of -
10x Drag Curls Barbell (25kg)
10x Dips

1K Row

Stretch

18-Mar ECB Oly

WU

Snatch Skills Drills (Barbell)

Snatch 6x3 (30kg-32.5kg-35kg-35kg-37.5kg-40kg)

Split Jerk 6x3 (20kg-30kg-40kg-50kg-60kg-65kg)

Box Squat 5x5 (70kg-80kg-85kg-90kg-90kg)

Clean Shrugs 3x5 (80kg) 3x3 (100kg)

15-Mar ECB Oly

WU

Stretch

Snatch 6x3 (30kg-30kg-34kg-35kg-39kg-40kg)

Clean & Jerk 6x2 (Alernate Rep on Movement) (40kg-44kg-50kg-54kg-59kg-61.5kg)

Box Squat 5x5 (60kg-70kg-80kg-85kg-90kg)

14-Mar WOD

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

Stretch

SWOD:
Deadlift 5,3,3,3,3,5  (100kg-110kg-120kg-130kg-140kg-100kg)

WOD:
400m Run
21x PU
21x Squat
400m Run

15x PU
15x Squat
400m Run
9x PU
9x Squat
400m Run
Time: 9'00

Stretch

Comments:
A little tired from yesterday, but all good. Need to keep up the cardio!!

13-Mar ECB Oly

WU

Snatch Combos: Snatch - Snatch Squat - Drop Squat 2,2,2 (20kg-30kg-30kg)

Clean & Jerk 6x3 (30kg-34kg-40kg-44kg-50kg-54kg)

Snatch Pulls 3x3 (60kg) 3x3 (70kg)

4 Rounds of -
SL Step Bench x6/6
SL Step Up x6/6
Bulgarian Squats x6/6 

Lat Pull Down 4x8 (25kg)

Stranding Press 4x8 (20kg-40kg-50kg-45kg)

Comments:
Good session, still working on TECH, Tech and tech.......

12-Mar WOD

WU:
1k Row
3 Rounds of -
10x Squat
10x Scap PU
10x Back Raise
10x Sliders
HFS

Stretch

SWOD
Bench Press
Power 3x5 (85kg)
Wide 3x5 (75kg)
Narrow 3x5 (65kg)

Barbell Row 4x5 (65kg)
DB Row 3x5 (30kg)

BC 3x6/6 (17.5kg)
HC 3x6/6 (15kg)

3 Rounds of -
10x Drag Curls Barbell (25kg)
10x Dips

1K Row

Stretch

11-Mar ECB Oly

WU

Snatch Skills Drills (Barbell)


Snatch 6x3 (30kg-30kg-33kg-34kg-34kg-35kg)

Split Jerk 6x3 (20kg-30kg-35kg-40kg-45kg-50kg)

Box Squat 5x5 (70kg-75kg-80kg-85kg-88kg)

Clean Shrugs 3x5 (80kg) 3x3 (100kg)

Barbell Complex:
3 Rounds of - (20kg-22.5kg-25kg)
6x UR Row onto toes
6x Muscle Snatch
6x Squat to Press
6x Good Mornings
12x Alertnate Lunge

7-Mar WOD

WU:
1k Row
3 Rounds of -
10x Band Dislocates
10x Band Pullaparts
10x PU
10x Back Raise
HFS

Stretch

SWOD:
SLDL 4x5 (12.5kg DBs)
RDL 4x5 (60kg)

CORE:
Torture Twist 4x3/3
Myo Crunch 3x10
Cat Vomit x10

1k Row

Stretch

Comments:
Bet up from yesterday in ECB... took it handy and a mega stretch!

6-Mar ECB Oly

Snatch Skills Drills

OHS 3x5
Drop Snatch Squats 3x3
Drop Snatch 3x3
Snatch from Hips 2x3
Snatch Drills from top of Knee 2x3
Snatch from top of Knee 2x3

Box Snatch 6x3 (40kg)

Jerk Skills/Drills
Jerk Dips 3x5
Jump Dips 3x3
Split Jerk 3x3
Full Jerk 2x3

Jerk 5x5 (40kg)

WOD:
Box Squat 5x5 (60kg-70kg-75kg-80kg-90kg)
Clean Shrugs 3x5 (80kg) 3x3 (100kg)

Barbell Complex:
3 Rounds of - (20kg-22.5kg-25kg)
6x UR Row onto toes
6x Muscle Snatch
6x Squat to Press
6x Good Mornings
12x Alertnate Lunge

5-Mar WOD

WU:

1k Run
3 Rounds of -
10x Band Pullaparts
10x Squat
10x Scap PU
10x Back Raise
HFS

Stretch

SWOD
Bench Press
Power 3x5 (87.5kg)
Wide 3x5 (75kg)
Narrow 3x5 (65kg)

Barbell Row 4x5 (65kg)
DB Row 3x5 (30kg)

BC 3x6/6 (17.5kg)
HC 3x6/6 (15kg)

3 Rounds of -
10x Drag Curls Barbell (25kg)
10x Dips

Stretch

4-Mar WOD

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

Stretch

SWOD:
Deadlift 3,3,3,1,1,1 (130kg-140kg-150kg-160kg-165kg-170kg)
Shoulder Press 3x5 (50kg) 1x10 (40kg)

1k Row

Stretch

1-Mar East Coast Barbell OLY Lifting

So first session in East Cost Barbell and worked the following with a barbell and no weight.

Snatch Skills Drills
OHS 3x5
Drop Snatch Squats 3x3
Drop Snatch 3x3
Snatch from Hips 2x3
Snatch Drills from top of Knee 2x3
Snatch from top of Knee 2x3

Jerk Skills/Drills
Jerk Dips 3x5
Jump Dips 3x3
Split Jerk 3x3
Full Jerk 2x3

Clean Skills/Drills
Front Squat 2x5
Clean from Hips 3x3
Clean Drill from top of Knee 3x5
Clean from top of Knee 3x3

SWOD
Snatch 2,2,2,2 (30kg-35kg-37.5kg-40kg)

Clean & Jerk 2,2,2,2 (40kg-50kg-55kg-60kg)

Comments:
Well time to go back to the start and go again! Looking forward to my next session in ECB.