OHS w/ Bar x 10
Drop Snatch w/ Bar x 5
Superset:
Racked Pistols w/ 16kg: 8x2 (1 minute rest between sets)
20 sledgehammer throws and catches x 8 sets
Superset:
Full Contact Twist w/15kg : 5x5
Reverse Board Curl: 5x4
Saturday, December 31, 2005
Friday, December 30, 2005
Snatch & Press
OHS w/ Bar x 10
Drop Snatch: Bar x 5
Snatch Grip Deadlift: w/ 30kgx5
Snatch Grip Deadlift: w/ 70kg: 8x2 (1 minute rest between sets)
Military Press (max test w/ 24kg): 1L+1R (this shows the importance of lat stabilization in the movement, I only made 1 rep because my lats were heavily fatigued by yesterdays work)
Superset:
Military Press w/ 21kg: 5x2 (1 minute rest between sets)
Board Curl w/ 2kg: 5x3
Drop Snatch: Bar x 5
Snatch Grip Deadlift: w/ 30kgx5
Snatch Grip Deadlift: w/ 70kg: 8x2 (1 minute rest between sets)
Military Press (max test w/ 24kg): 1L+1R (this shows the importance of lat stabilization in the movement, I only made 1 rep because my lats were heavily fatigued by yesterdays work)
Superset:
Military Press w/ 21kg: 5x2 (1 minute rest between sets)
Board Curl w/ 2kg: 5x3
Thursday, December 29, 2005
Pistols Day 2 + Rows
OHS w/ bar x 10
Drop Snatch w/ Bar x 5
Racked Pistols: w/ 16kg: 5x2 (2 mins rest between sets)
Triset:
Forearm lever: 5x3
Reverse Board Curl: 5x3
Incline Wrist Adduction (with sledgehammer): 5x8
50 Wide Grip Partial Sternum Pull-ups
50 Heavy Iron Woody Seated Rows
Full Contact Twists w/15kg: 5x5
Drop Snatch w/ Bar x 5
Racked Pistols: w/ 16kg: 5x2 (2 mins rest between sets)
Triset:
Forearm lever: 5x3
Reverse Board Curl: 5x3
Incline Wrist Adduction (with sledgehammer): 5x8
50 Wide Grip Partial Sternum Pull-ups
50 Heavy Iron Woody Seated Rows
Full Contact Twists w/15kg: 5x5
Wednesday, December 28, 2005
Snatch & Press
OHS w/ Bar x 10
Drop Snatch w/ Bar x 5
Snatch Grip Deadlifts:
30kgx5
70kg: 5x2 (2mins rest between sets)
Superset:
Military press: 21kg: 6x2 (2 mins rest between sets)
10 Counterclockwise + 10 Clockwise Sledgehammer rotations: 3sets
Reverse Board Curl: 8x3 (1 min rest)
Drop Snatch w/ Bar x 5
Snatch Grip Deadlifts:
30kgx5
70kg: 5x2 (2mins rest between sets)
Superset:
Military press: 21kg: 6x2 (2 mins rest between sets)
10 Counterclockwise + 10 Clockwise Sledgehammer rotations: 3sets
Reverse Board Curl: 8x3 (1 min rest)
Tuesday, December 27, 2005
Pistol Day 1
I decided to drop front squats in favor of racked pistols, to devellop balance, strength and explosiveness unilaterally.
OHS w/ Bar x 10
Drop Snatch w/ Bar x 5
Racked Pistols w/ 16kg: 3x2 (L&R, 3 minutes rest between sets)
FCT w/ 15kg : 5x5
OHS w/ Bar x 10
Drop Snatch w/ Bar x 5
Racked Pistols w/ 16kg: 3x2 (L&R, 3 minutes rest between sets)
FCT w/ 15kg : 5x5
Monday, December 26, 2005
Snatch Grip Deadlift Day 1
OHS w/ Bar x 10
Drop Snatch w/ Bar x 5
Snatch Grip Deadlift w/70kg: 3x2 (3 minutes rest between sets)
Superset:
Military Press w/ 21kg: 4x3 (3 minutes rest between sets)
Reverse Board Curl: 6x3
Drop Snatch w/ Bar x 5
Snatch Grip Deadlift w/70kg: 3x2 (3 minutes rest between sets)
Superset:
Military Press w/ 21kg: 4x3 (3 minutes rest between sets)
Reverse Board Curl: 6x3
Sunday, December 25, 2005
Squat & Twist Day 15
OHS w/ Bar x 10
Drop Snatch w/ Bar x 5
FSQ w/ 30kg x 5
FSQ w/ 50kg x 3
FSQ w/ 70kg x 3
FSQ w/ 80kg x 2
FSQ w/ 90kg: 6x2, was supposed to do 8 sets, but my muscular fatigue was too high at 6 sets, so I stopped to prevent me from collapsing under the weight (1 minute rest)
Full Contact Twist w/13kg: 5x5
Superset:
Forearm Lever (2kg+3W): 4x5
Board Curls w/2kg : 4x3
Sledgehammer Turns (10 Clockwise + 10 Counterclockwise): 1Left Hand Leads+ 1 Right Hand Leads
Sledgehammer Pass (H2H Style): 20 reps
Drop Snatch w/ Bar x 5
FSQ w/ 30kg x 5
FSQ w/ 50kg x 3
FSQ w/ 70kg x 3
FSQ w/ 80kg x 2
FSQ w/ 90kg: 6x2, was supposed to do 8 sets, but my muscular fatigue was too high at 6 sets, so I stopped to prevent me from collapsing under the weight (1 minute rest)
Full Contact Twist w/13kg: 5x5
Superset:
Forearm Lever (2kg+3W): 4x5
Board Curls w/2kg : 4x3
Sledgehammer Turns (10 Clockwise + 10 Counterclockwise): 1Left Hand Leads+ 1 Right Hand Leads
Sledgehammer Pass (H2H Style): 20 reps
Friday, December 23, 2005
Hang Power Snatch Day 9
OHS w/ Bar x 10
Drop Snatch w/ Bar x 5
Power Snatch w/ 30kg x 5
Power Snatch w/ 42kg: 8x2 (1 minute rest between sets)
Snatch Grip Deadlifts:
50kg x 3
70kg x 3 (will be doing Snatch Grip Deadlifts instead of Power Snatches for increased power development)
Military Press: 8x2 (1 minute rest between sets)
Reverse Board Curls: 3x2
Sledgehammer Rotations (10 Clockwise+ 10 Counterclockwise): 1L+1R
Drop Snatch w/ Bar x 5
Power Snatch w/ 30kg x 5
Power Snatch w/ 42kg: 8x2 (1 minute rest between sets)
Snatch Grip Deadlifts:
50kg x 3
70kg x 3 (will be doing Snatch Grip Deadlifts instead of Power Snatches for increased power development)
Military Press: 8x2 (1 minute rest between sets)
Reverse Board Curls: 3x2
Sledgehammer Rotations (10 Clockwise+ 10 Counterclockwise): 1L+1R
Thursday, December 22, 2005
Squat & Twist Day 14
OHS w/ Bar x 10
Drop Snatch w/ Bar x 5
FSQ w/ 30kg x 5
FSQ w/ 50kg x 3
FSQ w/ 70kg x 3
FSQ w/ 80kg x 2
FSQ w/ 90kg: 5x2 (2 minutes rest between sets)
Thor's Hammer (2kg+2W): 8x3 (1 minute rest between sets)
Drop Snatch w/ Bar x 5
FSQ w/ 30kg x 5
FSQ w/ 50kg x 3
FSQ w/ 70kg x 3
FSQ w/ 80kg x 2
FSQ w/ 90kg: 5x2 (2 minutes rest between sets)
Thor's Hammer (2kg+2W): 8x3 (1 minute rest between sets)
Wednesday, December 21, 2005
Hang Power Snatch Day 8
OHS w/ Bar x 10
Drop Snatch w/ Bar x 5
Power Snatch w/ 30kg x 5
Power Snatch w/ 42kg: 5x2 (2 minutes rest between sets)
Military Press: 21kg: 5x2 (2 minutes rest between sets)
Drop Snatch w/ Bar x 5
Power Snatch w/ 30kg x 5
Power Snatch w/ 42kg: 5x2 (2 minutes rest between sets)
Military Press: 21kg: 5x2 (2 minutes rest between sets)
Tuesday, December 20, 2005
Squat & Twist Day 13
OHS w/ Bar x 10
Drop Snatch w/ Bar x 5
FSQ w/ 30kg x 5
FSQ w/ 50kg x 3
FSQ w/ 70kg x 3
FSQ w/ 80kg x 2
FSQ w/ 90kg: 3x2 (3 minutes rest between sets)
Full Contact Twists w/ 13kg: 5x5
Forearm Lever (Thor's Hammer): 2kg+2W (wheels that keep plates from sliding off): 5x4 (2 minutes rest between sets)
Drop Snatch w/ Bar x 5
FSQ w/ 30kg x 5
FSQ w/ 50kg x 3
FSQ w/ 70kg x 3
FSQ w/ 80kg x 2
FSQ w/ 90kg: 3x2 (3 minutes rest between sets)
Full Contact Twists w/ 13kg: 5x5
Forearm Lever (Thor's Hammer): 2kg+2W (wheels that keep plates from sliding off): 5x4 (2 minutes rest between sets)
Monday, December 19, 2005
Hang Power Snatch Day 7
OHS w/ Bar x 10
Drop Snatch w/ Bar x 5
Power Snatch w/ 30kg x 5
Power Snatch w/ 42kg: 3x2 (3 minutes rest between sets)
Military Press 21kg: 3x2 (3 minutes rest between sets)
Drop Snatch w/ Bar x 5
Power Snatch w/ 30kg x 5
Power Snatch w/ 42kg: 3x2 (3 minutes rest between sets)
Military Press 21kg: 3x2 (3 minutes rest between sets)
Sunday, December 18, 2005
Squat & Twist Day 12
OHS w/ Bar x 10
Drop Snatch w/ Bar x 5
FSQ w/ 30kg x 5
FSQ w/ 50kg x 3
FSQ w/ 70kg x 3
FSQ w/ 80kg x 2
2 mins rest
FSQ w/ 80kg x 2
3.5 mins rest
FSQ w/ 90kg x 3
FSQ w/ 96kg x 1 (Fail)
Anti Barbell Cleans w/ 10kg: 6L+6R
Full Contact Twist w/ 10kg: 5x5
Drop Snatch w/ Bar x 5
FSQ w/ 30kg x 5
FSQ w/ 50kg x 3
FSQ w/ 70kg x 3
FSQ w/ 80kg x 2
2 mins rest
FSQ w/ 80kg x 2
3.5 mins rest
FSQ w/ 90kg x 3
FSQ w/ 96kg x 1 (Fail)
Anti Barbell Cleans w/ 10kg: 6L+6R
Full Contact Twist w/ 10kg: 5x5
Friday, December 16, 2005
Hang Power Snatch Day 6
OHS w/ Bar x 10
Drop Snatch w/ Bar x 5
Hang Power Snatch w/ 30kg x 5
Hang Power Snatch w/ 40kg x 3
Hang Power Snatch w/ 42kg x 3
Hang Power Snatch w/ 46kg x 3 (partial fail due to press out)
Hang Power Snatch w/ 40kg: 5x2 (1 min rest between sets)
Military Press: 19kg x 3
3 mins rest
24kg: 3L+1R (+5 Negatives and holds with Right)
19kg: 5x2 (1 min rest between sets)
Drop Snatch w/ Bar x 5
Hang Power Snatch w/ 30kg x 5
Hang Power Snatch w/ 40kg x 3
Hang Power Snatch w/ 42kg x 3
Hang Power Snatch w/ 46kg x 3 (partial fail due to press out)
Hang Power Snatch w/ 40kg: 5x2 (1 min rest between sets)
Military Press: 19kg x 3
3 mins rest
24kg: 3L+1R (+5 Negatives and holds with Right)
19kg: 5x2 (1 min rest between sets)
Thursday, December 15, 2005
Squat & Twist Day 11
OHS w/ Bar x 10
Drop Snatch w/ Bar x 5
FSQ w/ 30kg x 5
FSQ w/ 50kg x 3
FSQ w/ 70kg x 3
FSQ w/ 80kg: 5x2 (2 mins rest between sets)
Anti Barbell Cleans w/ 10kg: 5L+5R
Full Contact Twist: 5x5
Drop Snatch w/ Bar x 5
FSQ w/ 30kg x 5
FSQ w/ 50kg x 3
FSQ w/ 70kg x 3
FSQ w/ 80kg: 5x2 (2 mins rest between sets)
Anti Barbell Cleans w/ 10kg: 5L+5R
Full Contact Twist: 5x5
Wednesday, December 14, 2005
Hang Power Snatch Day 5
OHS w/ Bar x 10
Drop Snatch w/ Bar x 5
Hang Power Snatch w/ 30kg x 5
Hang Power Snatch w/ 40kg: 5x2 (2 mins rest between sets)
Military Press 19kg: 5x2 (2 mins rest between sets)
Drop Snatch w/ Bar x 5
Hang Power Snatch w/ 30kg x 5
Hang Power Snatch w/ 40kg: 5x2 (2 mins rest between sets)
Military Press 19kg: 5x2 (2 mins rest between sets)
Tuesday, December 13, 2005
Squat & Twist Day 10
OHS w/ Bar x 10
Drop Snatch w/ Bar x 5
FSQ w/ 30kg x 5
FSQ w/ 50kg x 3
FSQ w/ 70kg x 3
FSQ w/ 80kg: 3x2 (3 mins rest between sets)
Anti Barbell Cleans w/ 10kg: 5L+5R
Full Contact Twist: 5x5
Drop Snatch w/ Bar x 5
FSQ w/ 30kg x 5
FSQ w/ 50kg x 3
FSQ w/ 70kg x 3
FSQ w/ 80kg: 3x2 (3 mins rest between sets)
Anti Barbell Cleans w/ 10kg: 5L+5R
Full Contact Twist: 5x5
Monday, December 12, 2005
Hang Power Snatch Day 4
OHS w/ Bar x 10
Drop Snatch w/ Bar x 5
Hang Power Snatch w/ 30kg x 5
Hang Power Snatch w/ 40kg: 4x3 (3 mins rest between sets)
Military Press 19kg: 3x2 (3 mins rest between sets)
Drop Snatch w/ Bar x 5
Hang Power Snatch w/ 30kg x 5
Hang Power Snatch w/ 40kg: 4x3 (3 mins rest between sets)
Military Press 19kg: 3x2 (3 mins rest between sets)
Saturday, December 10, 2005
Squat & Twist Day 9
OHS w/ Bar x 10
Drop Snatch w/ Bar x 5
FSQ w/ 30kg x 5
FSQ w/ 50kg x 3
FSQ w/ 70kg x 3
FSQ w/ 80kg: 10x2 (1 min rest between sets)
Anti Barbell Cleans w/ 10kg: 5L+5R
Full Contact Twist: 5x5
Drop Snatch w/ Bar x 5
FSQ w/ 30kg x 5
FSQ w/ 50kg x 3
FSQ w/ 70kg x 3
FSQ w/ 80kg: 10x2 (1 min rest between sets)
Anti Barbell Cleans w/ 10kg: 5L+5R
Full Contact Twist: 5x5
Friday, December 09, 2005
Hang Power Snatch Day 3
OHS w/ Bar x 10
Drop Snatch w/ Bar x 5
Hang Power Snatch w/ 30kg x 5
Hang Power Snatch w/ 40kg: 10x2 (1 minute rest between sets)
Military Press w/ 19kg: 10x2 (1 minute rest between sets)
Drop Snatch w/ Bar x 5
Hang Power Snatch w/ 30kg x 5
Hang Power Snatch w/ 40kg: 10x2 (1 minute rest between sets)
Military Press w/ 19kg: 10x2 (1 minute rest between sets)
Thursday, December 08, 2005
Squat & Twist Day 8
OHS w/ Bar x 10
Drop Snatch w/ Bar x 5
FSQ w/ 30kg x 5
FSQ w/ 50kg x 3
FSQ w/ 70kg x 3
FSQ w/ 80kg: 6x2 (2 minutes rest between sets)
Full Contact Twist w/ 10kg : 5x5
10 Anti Barbell Cleans (bar loaded with 10kg, outer hand on outer part of middle rings): 5L+5R
Drop Snatch w/ Bar x 5
FSQ w/ 30kg x 5
FSQ w/ 50kg x 3
FSQ w/ 70kg x 3
FSQ w/ 80kg: 6x2 (2 minutes rest between sets)
Full Contact Twist w/ 10kg : 5x5
10 Anti Barbell Cleans (bar loaded with 10kg, outer hand on outer part of middle rings): 5L+5R
Wednesday, December 07, 2005
Hang Power Snatch Day 2
OHS w/ Bar x 10
Drop Snatch w/ Bar x 5
Hang Power Snatch w/ 30kg x 5
Hang Power Snatch w/ 40kg: 5x2 (2 minutes rest between sets)
Military Press 19kg: 6x2 (2 minutes rest between sets)
Drop Snatch w/ Bar x 5
Hang Power Snatch w/ 30kg x 5
Hang Power Snatch w/ 40kg: 5x2 (2 minutes rest between sets)
Military Press 19kg: 6x2 (2 minutes rest between sets)
Tuesday, December 06, 2005
Squat & Twist Day 7
OHS w/ Bar x 10
Drop Snatch w/ Bar x 5
FSQ w/ 30kg x 5
FSQ w/ 50kg x 3
FSQ w/ 70kg x 3
FSQ w/ 80kg: 4x3 (3 minutes rest between sets)
Full Contact Twist w/ 10kg : 5x5
Drop Snatch w/ Bar x 5
FSQ w/ 30kg x 5
FSQ w/ 50kg x 3
FSQ w/ 70kg x 3
FSQ w/ 80kg: 4x3 (3 minutes rest between sets)
Full Contact Twist w/ 10kg : 5x5
Monday, December 05, 2005
Hang Power Snatch Day 1
OHS w/ Bar x 10
Drop Snatch w/ Bar x 5
Hang Power Snatch w/ 30kg x 5
Hang Power Snatch w/ 36kg x 3
Hang Power Snatch w/ 40kg: 3x2 (3 minutes rest between sets)
Military Press 19kg: 4x3 (3 minutes rest between sets)
3x5sec top position pull-up hold w/ 32kg
Drop Snatch w/ Bar x 5
Hang Power Snatch w/ 30kg x 5
Hang Power Snatch w/ 36kg x 3
Hang Power Snatch w/ 40kg: 3x2 (3 minutes rest between sets)
Military Press 19kg: 4x3 (3 minutes rest between sets)
3x5sec top position pull-up hold w/ 32kg
Saturday, December 03, 2005
Squat & Twist Day 6
OHS w/ Bar x 10
Drop Snatch w/ Bar x 5
FSQ w/ 30kg x 5
FSQ w/ 50kg x 3
FSQ w/ 70kg x 3
FSQ w/ 80kg x 6 (PR)
FSQ w/ 80kg: 5x2 (1 minute rest between sets)
Full Contact Twist w/ 8kg : 5x5
Drop Snatch w/ Bar x 5
FSQ w/ 30kg x 5
FSQ w/ 50kg x 3
FSQ w/ 70kg x 3
FSQ w/ 80kg x 6 (PR)
FSQ w/ 80kg: 5x2 (1 minute rest between sets)
Full Contact Twist w/ 8kg : 5x5
Friday, December 02, 2005
Thursday, December 01, 2005
Squat & Twist Day 5
OHS w/ bar x 10
Drop Snatch w/ bar x 10
FSQ w/ 30kg x 5
FSQ w/ 50kg x 3
FSQ w/ 70kg x 3
FSQ w/ 80kg: 6x2 (2 minutes rest between sets)
Full Contact Twists w/8kg: 5x5
Drop Snatch w/ bar x 10
FSQ w/ 30kg x 5
FSQ w/ 50kg x 3
FSQ w/ 70kg x 3
FSQ w/ 80kg: 6x2 (2 minutes rest between sets)
Full Contact Twists w/8kg: 5x5
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