LDH's Training

[AllTheWay]

The jerks are ok, snatching is hard!!

they are all hard!

 

[LDH]

Warm up
Foam rolling of everything
Back, glutes, hamstrings, quads, IT bands, calves adductors,*
Hockey ball on trigger points
Shoulder & glute activation*

Deadlifts
60kg - 2 x 5
80kg - 2 x 5
100kg - 2 x 2
120kg - 3
140kg - 3
160kg - 3
180kg - 1
190kg - 1
200kg - 1 (440lbs)
*delighted with this as I'm not pulling very often. I'd say 205 was there, maybe even 210.

KB swings
32kg KB - 5 x 15

Lat pull downs
50kg - 5 x 12

Stretch

 

[LDH]

This morning was a nice easy mobility session

Upper body warm up with bands
pull aparts
shoulder dislocates

Lower body warm up
hip flexor stretches
goblet squat stretch

Box Jumps
3 x 3 jumps on to 20" box

Single leg box jumps
3 x 3 jumps on to 20" box per leg

1 Snatch from hip into 5 Overhead Squats
20kg Barbell - 5 sets

Chins ups (dead hang) - 3 x 5

Stretching
foam rolling

olympic lifting later followed by about 20 ounces of steak

 

[LDH]

Bit of a warm up

Snatch skills
2 snatches from hip, 2 snatch squats, 2 drop snatches
3 sets at 20kg
1 set at 30kg

1 snatch from hip, 2 snatch squats, 2 drop snatches*
1 set @ 35kg
1 set @ 40kg

Hang snatch*
40kg - 3 x 1

Clean and jerk
40kg - 2 x 3
50kg - 2 x 3
60kg - 2
70kg - 2 PR

Sleds - 20m drag, 20m pull
40kg - 1
85kg - 3

Nice session

 

[LDH]

Sunday session

Upper body warm up
Band stretching
Trigger point release with cricket ball

Did circuits of
Bench Press
20kg - 2 x 10
40kg - 10
50kg - 10
60kg - 10
70kg - 8
80kg - 5
90kg - 3
95kg - 3

Chin ups
4,4,4,4,4, 4, 4

Weighted plank for 30s
+ 10kg, 15kg, 20kg, 25kg, 30kg, 35kg, 40kg

Curls with EZ curl bar
40kg - 3 x 8

 

[LDH]

Inc DB Benching
10kg DBs - 15
15kg DBs - 12
20kg DBs - 10
25kg DBs - 10
30kg DBs - 8
35kg DBs - 3 x 5

20kg DBs with fat gripz
3 x 8

Inc DB flies - 3 x 20

 

[PillarofBalance]

Its friggin lonely in here??? We gotta get the word out there is some good shizzle going on in here. If you drop by others logs too they'll swing by here too...

 

[LDH]

Its friggin lonely in here??? We gotta get the word out there is some good shizzle going on in here. If you drop by others logs too they'll swing by here too...

Thanks POB.

Yeah, that could be a good call. I read a lot of the other logs, Ill start commenting on a few of them now too.

 

[Halo]

Great work LDH, thanks for the LB ref on the upper end of your deadlift session! Keep it up you're killing it!

 

[LDH]

Just got bloods taken and an ECG done

Blood pressure was 111/63
Resting Heart Rate was 41

Very happy

 

[hawkeye]

Just got bloods taken and an ECG done

Blood pressure was 111/63
Resting Heart Rate was 41

Very happy

Nice...no worries there!

 

[hawkeye]

Damn you, LDH! Going to have to get my conversion chart out to follow your routine! LOL.