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)
Born - May 1979. Height - 5'8. Weight - 80kg). "Strength does not come from physical capacity. It comes from indomitable will." - Mahatma Gandhi
Friday, March 29, 2013
Wednesday, March 27, 2013
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
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
Tuesday, March 26, 2013
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
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
Monday, March 25, 2013
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
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
Friday, March 22, 2013
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)
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)
Thursday, March 21, 2013
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
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
Wednesday, March 20, 2013
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
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
Tuesday, March 19, 2013
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
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
Monday, March 18, 2013
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)
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)
Friday, March 15, 2013
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)
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)
Thursday, March 14, 2013
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!!
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!!
Wednesday, March 13, 2013
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.......
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.......
Tuesday, March 12, 2013
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
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
Monday, March 11, 2013
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
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
Thursday, March 7, 2013
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!
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!
Wednesday, March 6, 2013
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
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
Tuesday, March 5, 2013
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
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
Monday, March 4, 2013
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
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
Friday, March 1, 2013
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.
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.