WU
Snatch Skills Drills (Barbell)
Snatch 6x1 (30kg-32kg-33kg-35kg-37kg-40kg)
Split Jerk 6x3 (50kg-55kg-58kg-60kg-62kg-63kg)
Box Squat 5x5 (100kg)
Clean Shrugs 2x5 (80kg) 3x3 (100kg) Stretch
Born - May 1979. Height - 5'8. Weight - 80kg). "Strength does not come from physical capacity. It comes from indomitable will." - Mahatma Gandhi
Monday, April 29, 2013
Friday, April 26, 2013
26-Apr ECB Oly
WU:
10x Band Dislocates
10x Band OHS
HFS
Snatch 6x2 (30kg-32kg-33kg-34kg-35kg-36kg)
Clean & Jerk 6x2 (40kg-45kg-50kg-53kg-58kg-60kg)
Clean Jumps 5x5 (40kg)
Stretch
10x Band Dislocates
10x Band OHS
HFS
Snatch 6x2 (30kg-32kg-33kg-34kg-35kg-36kg)
Clean & Jerk 6x2 (40kg-45kg-50kg-53kg-58kg-60kg)
Clean Jumps 5x5 (40kg)
Stretch
Thursday, April 25, 2013
25-Apr WOD
WU:
2k Row
3 Rounds of -
10x Squat
10x PU
10x Back Raise
10x Flying Dog
HFS
Stretch
WOD:
Cross Trainer
12 Rounds of -
60sec Jog
30sec Sprint
Time: 18min
Distance: 5.5k
Stretch
2k Row
3 Rounds of -
10x Squat
10x PU
10x Back Raise
10x Flying Dog
HFS
Stretch
WOD:
Cross Trainer
12 Rounds of -
60sec Jog
30sec Sprint
Time: 18min
Distance: 5.5k
Stretch
Wednesday, April 24, 2013
24-Apr ECB Oly
WU:
3 Rounds of -
10x Band Shoulder Dislocates
10x Band OHS
10x Back Raise
HFS
Stretch
Snatch 6x1 (30kg)
Clean & Jerk 6x2 (45kg-55kg-59kg-61kg-63kg-65kg)
Snatch Pulls 3x3 (60kg) 3x3 (70kg)
Lat Pull Down 4x8 (50kg)
Standing Press 4x8 (40-42.5kg-42.5kg-45kg)
Stretch
Tuesday, April 23, 2013
23-Apr WOD
WU:
1.5k Row
3 Rounds of -
10x Squat
10x Scap PU
10x Back Raise
10x 2F Glute Act.
10x Sliders
HFS
Stretch
SWOD
Bench Press
Power 3x5 (82.5kg)
Wide 3x5 (72.5kg)
Narrow 3x5 (62.5kg)
Barbell Row 4x6 (62.5kg)
DB Row 3x6 (30kg)
Seated BC 3x6/6 (20kg)
Seated HC 3x6/6 (17.5kg)
RC Barbell 3x6 (25kg)
3 Rounds of -
10x Drag Curls Barbell (25kg)
10x Dips
Stretch
1.5k Row
3 Rounds of -
10x Squat
10x Scap PU
10x Back Raise
10x 2F Glute Act.
10x Sliders
HFS
Stretch
SWOD
Bench Press
Power 3x5 (82.5kg)
Wide 3x5 (72.5kg)
Narrow 3x5 (62.5kg)
Barbell Row 4x6 (62.5kg)
DB Row 3x6 (30kg)
Seated BC 3x6/6 (20kg)
Seated HC 3x6/6 (17.5kg)
RC Barbell 3x6 (25kg)
3 Rounds of -
10x Drag Curls Barbell (25kg)
10x Dips
Stretch
Monday, April 22, 2013
22-Apr ECB Oly
WU:
3 Rounds of -
10x Band Dislocates
10x Band OHS
HFS
Stretch
Snatch Skills Drills (Barbell)
Snatch 6x2 (30kg-33kg-34kg-36kg-38kg-40kg)
Split Jerk 6x3 (50kg-50kg-55kg-58k-60kg-63kg)
Squat 5x5 (100kg)
Clean Shrugs 3x5 (80kg) 3x3 (100kg)
3 Rounds of -
10x Band Dislocates
10x Band OHS
HFS
Stretch
Snatch Skills Drills (Barbell)
Snatch 6x2 (30kg-33kg-34kg-36kg-38kg-40kg)
Split Jerk 6x3 (50kg-50kg-55kg-58k-60kg-63kg)
Squat 5x5 (100kg)
Clean Shrugs 3x5 (80kg) 3x3 (100kg)
Friday, April 19, 2013
19-Apr ECB Oly
WU:
3 Rounds of -
10x Band Dislocates
10x Band OHS
HFS
Stretch
Snatch Skills Drills (Barbell)
Snatch 15x2 (25kg-40kg)
3 Rounds of -
10x Band Dislocates
10x Band OHS
HFS
Stretch
Snatch Skills Drills (Barbell)
Snatch 15x2 (25kg-40kg)
Thursday, April 18, 2013
Wednesday, April 17, 2013
17-Apr ECB Oly
WU:
3 Rounds of -
10x Band Shoulder Dislocates
10x Band OHS
10x Back Raise
HFS
Stretch
Snatch 6x1 (30kg)
Clean & Jerk 6x2 (45kg-50kg-53kg-55kg-58kg-60kg)
Snatch Pulls 3x3 (60kg) 3x3 (70kg)
Lat Pull Down 4x8 (50kg)
Standing Press 4x8 (40kg-45kg-45kg-45kg)
Stretch
3 Rounds of -
10x Band Shoulder Dislocates
10x Band OHS
10x Back Raise
HFS
Stretch
Snatch 6x1 (30kg)
Clean & Jerk 6x2 (45kg-50kg-53kg-55kg-58kg-60kg)
Snatch Pulls 3x3 (60kg) 3x3 (70kg)
Lat Pull Down 4x8 (50kg)
Standing Press 4x8 (40kg-45kg-45kg-45kg)
Stretch
Tuesday, April 16, 2013
16-Apr WOD
WU:
1.5k Row
3 Rounds of -
10x Squat
10x Scap PU
10x Back Raise
10x 2F Glute Act.
HFS
Stretch
SWOD
DB Bench Press 3x6 (30kg)
DB Incline Bench Press 3x6 (27.5kg)
Cable Fly 3x6 (86kg)
Reverse Cable Fly 3x6 (59kg)
Barbell Row 4x6 (70kg)
DB Row 3x6 (30kg)
Seated BC 3x6/6 (20kg)
Seated HC 3x6/6 (17.5kg)
RC Barbell 3x6 (25kg)
3 Rounds of -
10x Drag Curls Barbell (25kg)
10x Dips
Stretch
1.5k Row
3 Rounds of -
10x Squat
10x Scap PU
10x Back Raise
10x 2F Glute Act.
HFS
Stretch
SWOD
DB Bench Press 3x6 (30kg)
DB Incline Bench Press 3x6 (27.5kg)
Cable Fly 3x6 (86kg)
Reverse Cable Fly 3x6 (59kg)
Barbell Row 4x6 (70kg)
DB Row 3x6 (30kg)
Seated BC 3x6/6 (20kg)
Seated HC 3x6/6 (17.5kg)
RC Barbell 3x6 (25kg)
3 Rounds of -
10x Drag Curls Barbell (25kg)
10x Dips
Stretch
Monday, April 15, 2013
15-Apr ECB Oly
WU:
10x Band Dislocates
10x Band OHS
HFS
Stretch
Snatch Skills Drills (Barbell)
Snatch 6x3 (30kg-33kg-34kg-36kg-38kg-40kg)
Split Jerk 6x3 (40kg-45kg-50kg-55kg-58k-60kg)
Squat 5x5 (105kg)
Clean Shrugs 3x5 (80kg) 3x3 (100kg)
Barbell Complex:
3 Rounds of -
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-33kg-34kg-36kg-38kg-40kg)
Split Jerk 6x3 (40kg-45kg-50kg-55kg-58k-60kg)
Squat 5x5 (105kg)
Clean Shrugs 3x5 (80kg) 3x3 (100kg)
Barbell Complex:
3 Rounds of -
6x UR Row onto toes
6x Muscle Snatch
6x Squat to Press
6x Good Mornings
12x Alertnate Lunge
Saturday, April 13, 2013
13-Apr ECB Oly
WU:
3 Rounds of -
10x Band Dislocates
10x Band OHS
10x Back Raise
HFS
Snatch 6x2 (30kg-30kg-32kg-34kg-37kg-40kg)
Clean & Jerk 6x2 (45kg-50kg-53kg-55kg-58kg-60kg)
Squat 5x5 (100kg)
Stretch
3 Rounds of -
10x Band Dislocates
10x Band OHS
10x Back Raise
HFS
Snatch 6x2 (30kg-30kg-32kg-34kg-37kg-40kg)
Clean & Jerk 6x2 (45kg-50kg-53kg-55kg-58kg-60kg)
Squat 5x5 (100kg)
Stretch
Thursday, April 11, 2013
11-Apr WOD
WU:
1k Run
3 Rounds of -
10x Squats
10x PU
10x Back Raise
10x Flying Dog
HFS
Stretch
SL Step Bench Squats x6/6
SL Step Up x6/6
Bulgarian Squats x6/6
Back Extension Test
Time: 1'35
WOD:
400m Run
21x PU
21x Squats
400m Run
15x PU
15x Squats
400m Run
9x PU
9x Squats
400m Run
Time: 9'27
Stretch
1k Run
3 Rounds of -
10x Squats
10x PU
10x Back Raise
10x Flying Dog
HFS
Stretch
SL Step Bench Squats x6/6
SL Step Up x6/6
Bulgarian Squats x6/6
Back Extension Test
Time: 1'35
WOD:
400m Run
21x PU
21x Squats
400m Run
15x PU
15x Squats
400m Run
9x PU
9x Squats
400m Run
Time: 9'27
Stretch
Wednesday, April 10, 2013
10-Apr ECB Oly
WU:
3 Rounds of -
10x Band Shoulder Dislocates
10x Band OHS
10x Back Raise
HFS
Stretch
Snatch 6x1 (30kg)
Clean & Jerk 6x2 (40kg-45kg-50kg-57kg-61kg-63kg)
Snatch Pulls 3x3 (60kg) 3x3 (70kg)
Lat Pull Down 4x8 (50kg)
Standing Press 4x8 (40kg-40kg-45kg-48kg)
Stretch
3 Rounds of -
10x Band Shoulder Dislocates
10x Band OHS
10x Back Raise
HFS
Stretch
Snatch 6x1 (30kg)
Clean & Jerk 6x2 (40kg-45kg-50kg-57kg-61kg-63kg)
Snatch Pulls 3x3 (60kg) 3x3 (70kg)
Lat Pull Down 4x8 (50kg)
Standing Press 4x8 (40kg-40kg-45kg-48kg)
Stretch
Tuesday, April 9, 2013
9-Apr WOD
WU:
1k Row
3 Rounds of -
10x Squat
10x Scap PU
10x Back Raise
10x 2F Glute Act.
HFS
Stretch
SWOD
Bench Press
Power 3x5 (80kg)
Wide 3x5 (72.5kg)
Narrow 3x5 (60kg)
Barbell Row 4x6 (60kg)
DB Row 3x6 (30kg)
Seated BC 3x6/6 (17.5kg)
Seated HC 3x6/6 (15kg)
RC Barbell 3x6 (20kg)
3 Rounds of -
10x Drag Curls Barbell (20kg)
10x Dips
1K Row
Stretch
1k Row
3 Rounds of -
10x Squat
10x Scap PU
10x Back Raise
10x 2F Glute Act.
HFS
Stretch
SWOD
Bench Press
Power 3x5 (80kg)
Wide 3x5 (72.5kg)
Narrow 3x5 (60kg)
Barbell Row 4x6 (60kg)
DB Row 3x6 (30kg)
Seated BC 3x6/6 (17.5kg)
Seated HC 3x6/6 (15kg)
RC Barbell 3x6 (20kg)
3 Rounds of -
10x Drag Curls Barbell (20kg)
10x Dips
1K Row
Stretch
Monday, April 8, 2013
8-Apr ECB Oly
WU
Snatch Skills Drills (Barbell)
Snatch 6x3 (30kg-35kg-35kg-36kg-37kg-40kg)
Split Jerk 6x3 (Clean to start: 40kg-45kg-48kg-50kg-53kg-56kg)
Box Squat 5x5 (100kg)
Clean Shrugs 2x5 (80kg) 3x3 (100kg) Stretch
Snatch Skills Drills (Barbell)
Snatch 6x3 (30kg-35kg-35kg-36kg-37kg-40kg)
Split Jerk 6x3 (Clean to start: 40kg-45kg-48kg-50kg-53kg-56kg)
Box Squat 5x5 (100kg)
Clean Shrugs 2x5 (80kg) 3x3 (100kg) Stretch
Friday, April 5, 2013
5-Apr ECB Oly
WU:
10x Band Dislocates
10x Band OHS
10x Back Raise
HFS
Snatch 6x2 (30kg-34kg-38kg-40kg-40kg-40kg)
Clean & Jerk 6x2 (45kg-49kg-54kg-55kg-55kg-55kg)
Squat 5x5 (90kg)
Stretch
10x Band Dislocates
10x Band OHS
10x Back Raise
HFS
Snatch 6x2 (30kg-34kg-38kg-40kg-40kg-40kg)
Clean & Jerk 6x2 (45kg-49kg-54kg-55kg-55kg-55kg)
Squat 5x5 (90kg)
Stretch
Thursday, April 4, 2013
4-Apr WOD
WU:
1k Run
3 Rounds of -
10x Squats
10x PU
10x Back Raise
10x Sliders
HFS
Stretch
4 Rounds of -
SL Step Bench Squats x6/6
SL Step Up x6/6
Bulgarian Squats x6/6
WOD:
6 Rounds of -
300m Run
10x 15kg DB Swing - Right Arm
10x 15kg DB Swing - Left Arm
Time: 12'20
Stretch
1k Run
3 Rounds of -
10x Squats
10x PU
10x Back Raise
10x Sliders
HFS
Stretch
4 Rounds of -
SL Step Bench Squats x6/6
SL Step Up x6/6
Bulgarian Squats x6/6
WOD:
6 Rounds of -
300m Run
10x 15kg DB Swing - Right Arm
10x 15kg DB Swing - Left Arm
Time: 12'20
Stretch
Wednesday, April 3, 2013
3-Apr 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)
Snatch 6x1 (40kg)
Clean & Jerk 6x2 (40kg-45kg-50kg-55kg-60kg-60kg)
Snatch Pulls 3x3 (60kg) 3x3 (70kg)
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)
Snatch 6x1 (40kg)
Clean & Jerk 6x2 (40kg-45kg-50kg-55kg-60kg-60kg)
Snatch Pulls 3x3 (60kg) 3x3 (70kg)
Lat Pull Down 4x8 (50kg)
Standing Press 4x8 (40kg)
Stretch
Tuesday, April 2, 2013
2-Apr WOD
WU:
1.5k Row
3 Rounds of -
10x Squat
10x Scap PU
10x Back Raise
10x 2F Glute Act.
HFS
Stretch
SWOD
Bench Press
Power 3x5 (80kg)
Wide 3x5 (70kg)
Narrow 3x5 (60kg)
Barbell Row 4x6 (60kg)
DB Row 3x6 (30kg)
Seated BC 3x6/6 (17.5kg)
Seated HC 3x6/6 (15kg)
RC Barbell 3x6 (20kg)
3 Rounds of -
10x Drag Curls Barbell (20kg)
10x Dips
1K Row
Stretch
1.5k Row
3 Rounds of -
10x Squat
10x Scap PU
10x Back Raise
10x 2F Glute Act.
HFS
Stretch
SWOD
Bench Press
Power 3x5 (80kg)
Wide 3x5 (70kg)
Narrow 3x5 (60kg)
Barbell Row 4x6 (60kg)
DB Row 3x6 (30kg)
Seated BC 3x6/6 (17.5kg)
Seated HC 3x6/6 (15kg)
RC Barbell 3x6 (20kg)
3 Rounds of -
10x Drag Curls Barbell (20kg)
10x Dips
1K Row
Stretch
Monday, April 1, 2013
1-Apr ECB Oly
WU
Snatch Skills Drills (Barbell)
Snatch 6x1 (40kg-40kg-41kg-41kg-40kg-40kg)
Split Jerk 6x3 (Clean to start: 40kg-45kg-50kg-55kg-59kg-60kg)
Box Squat 5x5 (90kg)
Clean Shrugs 2x5 (80kg) 3x3 (100kg) Stretch
Snatch Skills Drills (Barbell)
Snatch 6x1 (40kg-40kg-41kg-41kg-40kg-40kg)
Split Jerk 6x3 (Clean to start: 40kg-45kg-50kg-55kg-59kg-60kg)
Box Squat 5x5 (90kg)
Clean Shrugs 2x5 (80kg) 3x3 (100kg) Stretch