LDH's Training

[AllTheWay]

whew, im so glad im not the only one who feels tired and beat up. mostly im just tired though

i enjoy reading the diversity in your log. it is like it is never the same. must keep it interesting for you and always challenging. (although for myself, i like simple and the same )

anyways, glad you got some rest, it is improtant and the body cant change without it!

 

[LDH]

Olympic lifting

Warm up on rumble roller and band stretching


Snatch skills
1 sets of 2-2-2 - @ 30kg
Snatch from hip Snatch Squat - Drop Snatch

2 sets of 1-2-2 -@ 35kg
Snatch from hip Snatch Squat - Drop Snatch

1 sets of 2-2-2 - @ 40kg
Snatch from hip Snatch Squat - Drop Snatch

*The drop snatches arent going so well, starting to lose the bar forward a bit*

Jerk skillz
Dip - 3
Split - 3
Full jerk - 3

Clean & Jerk Technique work
40kg - 1 x 3
50kg - 2 x 3
55kg - 2 x 3
60kg - 2
65kg - 2
70kg - 1 PR

Sled work
20m pull + 20m drag
Trips with:
40kg x 1
80kg x 3


push up plank on core twist board
15 twists each side x 3

Wall balls with 10kg med ball
10 throws x 3 sets

DB side bends
40kg - 3 x 10 per side

Curls of various descriptions for lots of reps and sets

very happy to get the 70kg clean and jerk, am ahead of where i thought id be in that lift at this stage.

Felt absolutely shattered this evening on the drive home from work and I knew if I went home, I wouldnt go training to skipped stopping at home and went straight to the gym and Im glad I did now.

It will be a quiet weekend on the training front.
Going to see Ireland play Wales in the rugby on Sunday.

 

[AllTheWay]

great job on going even though you were exhausted! congrats on the PR! outstanding.

i think you should video all your lifts and then put an example of each together and post it so i can better understand the Olympic style intrigues me and im too lazy to do much research on it.

quiet training weekend is good. rugby, yet one more thing i dont know anything about other than it looks rough!

 

[LDH]

I'll try to get the videos up more often.

I dont know much about American Football other than there;s a huge game on Sunday and they can somehow stretch a game of 4 x 15 minute quarters into 3 hours!!

 

[AllTheWay]

I'll try to get the videos up more often.

I dont know much about American Football other than there;s a huge game on Sunday and they can somehow stretch a game of 4 x 15 minute quarters into 3 hours!!

LOLOL very true!!! long live the superbowl and the super price to have it played

 

[LDH]

I finished the month of January at 94.9kg.
I reached my goal but felt really really tired & run down.

I took the full weekend off training, slept 11 hours both Friday & Saturday nights & had a full break from my diet to restore glycogen & leptin levels.

Felt awesome when I woke up this morning. Full of energy.
Didn't do yoga this morning, got an extra 90 minutes sleep & smashed the training in the afternoon

15:30

Upper body rehab/warm up

YT's - 2 x 10
Single arm YTs - 2 x 10
DB rotations - 2 x 10 each side
Bent over band pull aparts - 2 x 12
Band dislocates - 2 x 10
Band hugs - 2 x 15
Rumble rolling

DB pressing
12kg DBs - 12
14kg DBs - 12
16kg DBs - 12
18kg DBs - 12
20kg DBs - 12
22kg DBs - 10
24kg DBs - 8
26kg DBs - 7
28kg DBs - 5
30kg DBs - 4

Front raises
4kg DBs - 15
6kg DBs - 15
8kg DBs - 15
10kg DBs - 15

Bent over rear delt flies
4kg DBs - 15
6kg DBs - 15
8kg DBs - 10
10kg DBs - 8
Burn out set
2kg DBs - 22


18:30
Olympic lifting

Snatch Skillz
2 snatches from hip, 2 snatch squats, 2 drop snatches
2 sets @ 30kg, 1 @ 40kg, 1 @ 42kg

Clean drills
42kg - 3 x 5

Hang cleans
42kg - 3

Cleans
50kg - 3
60kg - 3
65kg - 3*Cleans - 60kg x 3 - YouTube
68kg - 3*Cleans 68kg x 3 - YouTube
70kg - 3*Cleans - 70kg x 3 - YouTube
70kg - 2*Cleans - 70kg x 2 - YouTube
74kg - 1 x 2 *Cleans - 74kg x 2 - YouTube

Lunges
6 steps forwards, 6 steps forward*
Set 1 - 20kg
Set 2 - 30kg
Set 3 - 35kg
Set 4 - 37.5kg
Set 5 - 40kg
Improving*

Weighted planks
BW + 50kg - 3x 30 seconds

Rotational swings (baseball swings) using cable machine.
3 x 10 each side at 18.75kg

Rehab on right leg

Band assisted pistol squats
3 x 8

One legged squat on to bench
3 x 8

Bulgarian split squat
3 x 8
1st set @ BW, 2nd set with 12kg KB, 3rd set with 16kg KB and did it contra loaded to see how it felt, erm, very hard!!

Good days work.

Plenty of videos for you today ATW!

 

[AllTheWay]

thanks so much for the videos! power cleans for me again tomorrow, if i survive today that is!

glad you took some time off and got some obviously much needed rest!

 

[AllTheWay]

thanks so much for the videos! power cleans for me again tomorrow, if i survive today that is!

glad you took some time off and got some obviously much needed rest!

 

[LDH]

Upper body warm up

Chins - 4 x 6

Band assisted Dips - 5 x 10

Loads of stretching

Olympic lifting tonight

 

[LDH]

Warm up

Snatch skills
Sets of 2-2-2*
Snatch from hip - Snatch Squat - Drop Snatch*
2 sets @ 20kg
2 sets @ 30kg
2 sets @ 40kg

2 sets @ 43kg - snatches were from the knee on these sets

Jerk skills
Dip - 3 x 5 @ 43kg
Split - 3 x 3 @ 50kg
Full jerk - 1 x 3 @ 50kg, 55kg, 60kg & 65kg

Box Squats
Up to
100kg - 4 x 5
Box Squat - YouTube
105kg - 1 x 5

Benchin
Up to
80kg - 8, 8, *6+2, 8
*lost my line on third set.

Good session.

Snatching is improving a bit

Box squats were way better today cause I've cut back on the lower body conditioning*

 

[AllTheWay]

i thought the purpose of box squats were to deload the legs and to help bring up hip flexor strength? these things are so freaking confusing, im telling you. like many things everyone has a different reason or a different way and they all make sense. ultimately i guess it depends on what one is trying to accomplish.

as confused as i am with the power clean, im so glad that i dont have to do the snatch and jerk!

 

[LDH]

The box squats are for me to work on form for the back squat.
I had a tendency to good morning the weight up once it got heavy so my coach has prescribed box squats to try & rectify it.

It's not an issue when I front squat.

Yeah, you're right about the box squats targeting hip flexors but I'm pretty sure that's for squatting in a squat suit where you actually sit down onto the box and Rick off using the hips as opposed to the quads.
That's my view on it. Could be wrong there though.

The jerks are ok, snatching is hard!!