LDH's Training

[LDH]

Weightlifting Training.

Phase 2 Week 3 Day 1

1. Snatch from the floor
50kg - 3 x 3
53kg - 2 x 2
55kg - 1
58kg - 2 x 1
60kg - F, 1, 1

2. Clean & Jerk
1 clean, 3 jerks
Up to 80kg for *6 x 2
Set 4:*80kg Clean & 2 Jerks Set 4 - YouTube
Set 5:*80kg Clean & 2 jerks set 5 - YouTube
Set 6:*80kg Clean & 2 Jerks Set 6 - YouTube

3. Rear foot elevated Bulgarian split squats
20kg, 30kg, 40kg (2 sets) - 4 x 6 per leg

4.Step ups
40kg, 50kg, 55kg, 60kg - 4 x 6 per leg

5. Snatch pulls
60kg - 2 x 3
65kg - 2 x 3
70kg - 2 x 3

6 Clean pulls
90kg - 5
95kg - 5
100kg - 3
105kg - 3
110kg - 3

 

[LDH]

Weightlifting Training
Phase 2 *Week 3 Day 2

1. Snatch
50kg - 3 x 3
53kg - 2 x 2
55kg - 1
58kg - 2 x 1
60kg - F, 2 x 1

2. Clean & Jerk
(Alternate Reps)
75kg - 2 x 3
80kg - 2 x 2
85kg - 1
87kg - 3 x 1

3. Back Squats
120kg - 3
127kg - 2 x 2
135kg - 1
142kg - 1
120kg - 4 x 3

4. Alternate Single Arm DB Bench Press
5 x 5 ES
30kg DBs

5. Lat pull down
5 x 12

6. Curls
5 x 10

 

[LDH]

This morning at 07:30.

Just wanted to grease the groove a bit so kept it light and focussed on technique.

Warm up
Shoulder dislocates
OH Squats
Banded Crab Walks
Clams upper and lower (weighted)

Snatch
20kg - 3 x 3
40kg - 3 x 3
45kg - 3 x 3, 2 x 2, 2 x 1

Clean
45kg - 3 x 3

Jerk
45kg - 3 x 3, 2 x 2, 2 x 1

Back training at 17:00

 

[LDH]

Weightlifting Training.
8th June 2012

Phase 2 Week 3 Day 3

Snatch from the floor
50kg - 3 x 3
Set 3*Snatch Technique work - YouTube
53kg - 2 x 2
55kg - 1
58kg - 2 x 1
60kg - 2 x 1
Snatch is improving.
I'm starting to get it.

Power Cleans
70kg - 3
75kg - 3
80kg - 3
85kg - 3*
82kg - 3
83kg - 3

Front Squats
60kg - 3
70kg - 3
80kg - 3
90kg - 3
95kg - 3
101kg - 3 PR
102kg - 3 PR

Barbell complex
3 sets
36 reps per set
6 upright rows
6 close grip snatches
6 btn strict press in squat position
6 good mornings
6 lunges e/s

 

[LDH]

Sunday 10th June
Chest & Back

Single Arm Alternate DB press
30kg DBs - 5 x 5 e/s
S/s with
Lat pull down
60kg - 5 x 12

Bench press
70kg - 6 x 10
S/s with
Single Arm DB Rows
34kg DBs - 6 x 10 e/s

Pendlay rows
60kg - 4 x 8

Curls
6 x 12

 

[LDH]

Weightlifting Training.
Phase 2 Week 4 Day 1

Trigger point release work

Snatch*
50kg - 3 x 3
53kg - 2 x 2
55kg - 1
58kg - 1
60kg - 1
62kg - 1
64kg - 1 PR
65kg - 1 PR
66kg - 1 PR
67kg - F, F, F

Clean & Jerk (Singles)
85kg - 5 x 1

Rear foot elevated Bulgarian split squats
20, 30, 40, 50kg - 4 x 6 per leg

Step ups
40, 50, 60, 60kg - 4 x 6 per leg

Snatch pulls
60kg - 2 x 3
65kg - 2 x 3
70kg - 2 x 3

Clean pulls
90kg - 2 x 5
100kg - 2 x 3
105kg - 3
110kg - 2 x 3

Foam rolling*

 

[LDH]

Weightlifting Training
Phase 2 *Week 4 Day 2

Trigger point release
YTs
Shoulder dislocates

1. Snatch
50kg - 3 x 3
53kg - 2 x 2
55kg - 1
58kg - 2 x 1
60kg - 1
63kg - 1
65kg - F, F
60kg - 1
65kg - F
60kg - 1
63kg - 1
66kg - 1 equals PR
68kg - 1 PR
Dunno where this came from.
5kg improvement on snatch since Monday*


2. Clean & Jerk
50kg - 3
60kg - 3
70kg - 3
80kg - 1
90kg - 2 x 1
95kg - F didn't get under it, pull was high enough*
95kg - 1 went again straight after miss. Clean was fugly. Jerk was a slight press out in right side.
Gym PR by 4kg

3. Alternate Single Arm DB Bench Press
5 x 5 ES
30kg DBs for 3 sets
32kg DBs for 2 sets

4. Lat pull down
6 x 12

5. Curls
6 x 12

Foam rolling

 

[LDH]

Didnt (couldnt) train yesterday.
was meant to have another craic at max effort snatch and go for a max effort front squat.
Gonna do it on monday instead.

Upper body warm up
1. Shoulder dislocates 3 x 10
2. DB SA internal rotations 3 x 10 e/a
3. Band pull aparts - 3 x 10

Upper body GVT style workout
1. Bench row
65kg - 10 x 10

S/s with
2. Bench press
60kg - 10 x 10

60s rest between sets



Upper body rehab

1.Face pulls
Red mini band - 15
Black monster mini - 5 x 12

2. Scarecrows - 2.5kg plate - 5 x 12 per arm

3. Triceps stretch - 3 x 30s each arm

4. L stretch against wall - 3 x 20s each arm

Lower body band stretching, foam rolling & trigger point release.

 

[LDH]

Upper body mobility session
3 rounds of

Wall Slides x 10

Band pull aparts - 15

Shoulder dislocates

Banded Triceps stretch - 20s e/s

Banded shoulder stretch - 20s e/s

Banded internal shoulder rotation - 10 e/s

YTs - 8 of each

Clams - 10 e/s

Rolling thoracic spine on PVC pipe - 30s




Lower body rehab

3 rounds of

Banded crab walks - 10 steps ew

Weighted clams (glute med) - 10 e/s with 10kg




Conditioning

10' con block

KB swings

24kg KB - 30s on/30s off

18-20 swings per round




Waitor carries

16kg KB - 40m per arm

24kg KB - 40m per arm

 

[LDH]

Weightlifting Training.
18th June 2012

Phase 2 Week 4 Day 3

1. Snatch from the floor
40kg - 2 x 3

50kg - 2 x 3
55kg - 1
58kg - 2 x 1
61kg - 1

I was catching all of these as power snatches.

My right shoulder is sore so I left it there

2. Front Squats

20kg - 3 x 3

40kg - 2 x 3
60kg - 3
80kg - 2
90kg - 1
100kg - 1

105kg - 1

110kg - 1 equals PR

115kg - 1 PR

120kg - 1 PR

25kg on my front squat in 6 months

3. Barbell complex
2 sets
36 reps per set
6 upright rows
6 close grip snatches
6 btn strict press in squat position
6 good mornings
6 lunges e/s



loads of stretching



pretty good day.

hope the shoulder gets better by Wednesday.

 

[LDH]

Weightlifting Training.
Pre-Comp phase
7 training sessions between now & July 7th

Workout 1.

Trigger point release work

1. Snatch*
40kg - 3
45kg - 2 x 1
50kg - 2 x 1
53kg - 2 x 1
55kg - 1
58kg - 1

45kg - 7 x 1
Shoulder was feeling gimpy again so didn't push it

2. Clean & Jerk *(Alternate reps)
75kg - 3 x 3
80kg - 2 x 2
85kg - 2 x 1

75kg - 2 x 3

3. Front Squats
100kg - 6 x 3

4. Snatch pulls
65kg - 2 x 3
70kg - 2 x 3

5. Clean pulls
95kg - 2 x 3
103kg - 2 x 3

6. BB complex
2 rounds

Home for loads of ribs.

 

[LDH]

Conditioning

Workout A

1A DB lunges - 2 x 10kg DBs - 8 e/s
1B mountain climbers (knee to elbow) - 10e/s
60 seconds rest
3 rounds

2A DB row - 30kg - 8 e/s
2B KB swings - 24kg KB - 20
60 seconds rest
3 rounds

3A KB RDL - 2 x 24kg KBs - 8
3B KB floor press - 2 x 24kg KBs - 20
60 seconds rest
3 rounds

*3B was meant to be push ups but shoulder is still sore

4A SA KB press - 16kg KB - 10 e/s
4B jumping jacks - 30
60 seconds rest
3 rounds

This was good.
Short, snappy & left me sweating & breathing heavy.

Few squats then

20kg - 5
40kg - 5
60kg - 5
70kg - 5
80kg - 5
90kg - 5
100kg - 5

Squatting in aasics feels weird.