Saturday, December 31, 2005

Pistols Day 3

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

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

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

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)

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

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

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

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

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)

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)

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)

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)

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

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)

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

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)

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

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)

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

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)

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

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)

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

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

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

Friday, December 02, 2005

Press Max Day

Max MP Test w/ 24kg KB: 3L+2R

MP w/ 19kg: 5x2 (1 min rest between sets)

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