Wednesday, May 30, 2007

ETK Power Snatches, BOR, MP, Pistols Day 14

Power Snatch w/ 30kg x 2
Power Snatch w/ 50kg x 2

[Power Snatch w/ 56kg x (1,2,3)x2
2 minutes rest]

[Power Snatch w/ 60kg x (1,2,3)
2 minutes rest]

[Bent Over Row w/ 66kg x (1,2,3)x2
2 minutes rest]

[Pull-up w/ 32kg x 1 x 5
MP w/32kg x 2 x 5
1 minute rest]

[Pistols w/ 32kg x 2 x 5
2 minutes rest]

Monday, May 28, 2007

ETK Power Snatches, BOR, MP, Pistols Day 13

Power Snatch w/ 30kg
Power Snatch w/ 50kg

[Power Snatch w/ 56kg x (1,2,3)x5
2 minutes]

[Bent Over Row w/ 66kg x (1,2,3)x4
2 minutes]

[Pull-up w/ 32kg x 2 x 3
MP w/ 32kg x 2 x 3
2 minutes rest]

[Pistols w/ 32kg x 2 x 3
3 minutes rest]

Friday, May 25, 2007

ETK Power Snatches, BOR, MP, Pistols Day 12

Power Snatch w/ 30kg x 2
Power Snatch w/ 50kg x 2

[Power Snatch w/ 56kg x (1,2,3)x3 + (1,2)x1
2 minutes rest]

[Bent Over Row w/ 66kg x (1,2,3)x2 + (1,2)
2 minutes rest]

MP w/ 32kg x 1
Pull-up w/ 32kg x 1
1 minute rest
MP w/ 32kg x 1
Pull-up w/ 32kg x 1
2 minutes rest
MP w/ 32kg x 3 (L&R)

[Pistols w/ 32kg x 2 x 10
1 minute rest]

NOTES:
-Will be adding weighted pull-ups into my routine next week, as they really seem to help with the military press.

Wednesday, May 23, 2007

ETK Power Snatches, BOR, MP, Pistols Day 11

Power Snatch:

2x
[4x30kg
10 seconds rest]
3x40kg
30 seconds rest
2x52kg
60 seconds rest
1x56kg
2 minutes rest
1x60kg
2 minutes rest
1Fx66kg*

[Power Snatch w/ 56kg x (1,2,3)x2
2 minutes rest]

[Bent Over Row w/ 66kg x (1,2,3)x2 + (1,2)
2 minutes rest]

[MP w/ 32kg x 1 x 5
2 minutes rest]

[Pistols w/ 32kg x 2 x 6
2 minutes rest]

NOTES:
*: Had only gotten 6 hours of sleep and this clearly reflected itself in my poor performance. I need at least 8.5-9 hours of sleep for optimal performance.

Sunday, May 20, 2007

ETK Power Snatches, BOR, MP, Pistols Day 10

Power Snatch w/ 30kg x 2
Power Snatch w/ 50kg x 2

[Power Snatch w/ 56kg x (1,2,3)x4
2 minutes rest]

[Bent Over Row w/ 66kg x (1,2,3)x3
2 minutes rest]

[MP w/ 32kg x 1 x 3
3 minutes rest]

[Pistols w/ 32kg x 3 x 4
3 minutes rest]

Friday, May 18, 2007

ETK Power Snatches, BOR, MP, Pistols Day 9

Power Snatch w/ 30kg x 2
Power Snatch w/ 50kg x 2

[Power Snatch w/ 56kg x (1,2,3)x2
2 minutes rest]

[Bent Over Row w/ 56kg x (1,2,3)x4
2 minutes rest]

[MP w/ 32kg x 1 x 16
1 minute rest]

2x
[Pistols w/ 32kg x 1
2 minutes rest]

Pistols w/ 32kg x 5

Tuesday, May 15, 2007

ETK Power Snatches, BOR, MP, Pistols Day 8

Power Snatch w/ 30kg x 2
Power Snatch w/ 50kg x 1,1

[Power Snatch w/ 56kg x (1,2,3)x3
2 minutes rest]

Bent Over Row w/ 62kg x 6
Bent Over Row w/ 66kg x 7

[Bent Over Row w/ 56kg x (1,2,3)x2 + (1,2)
2 minutes rest]

[MP w/ 32kg x 1 x 5
2 minutes rest]

[Pistols w/ 32kg x 2 x 6
2 minutes rest]

Sunday, May 13, 2007

ETK Power Snatches, BOR, MP, Pistols Day 7

Power Snatch w/ 30kg x 1
Power Snatch w/ 50kg x 1

[Power Snatch w/ 56kg x (1,2,3)+ (1,2)x4
2 minutes rest]

[Bent Over Row w/ 56kg x (1,2,3)x5
2 minutes rest]

[Military Press w/ 32kg x 1 x 3
3 minutes rest]

[Pistols w/ 32kg x 3 x 4
3 minutes rest]

Friday, May 11, 2007

ETK Power Snatches, BOR, MP, Pistols Day 6

Pull-up w/ 32kg x 2 (PR)

Power Snatch w/ 30kg x 1
Power Snatch w/ 50kg x 1

[Power Snatch w/ 56kg x (1,2,3)x2
2 minutes rest]

[Bent Over Row w/ 56kg x (1,2,3)x3 + (1,2)
2 minutes rest]

MP w/ 32kg x 1
2 minutes rest
MP w/ 32kg x 1
3 minutes rest
MP w/ 32kg x 2.5 reps (L&R)

[MP w/ 32kg x 1 x 5
1 minute rest]

[Pistols w/ 32kg x 2 x 8
1 minute rest]

NOTES:

Didn't train for the pull-ups specifically in the last couple of days, seems like
my increased strength in the bent-over rows is carrying over nicely to my weighted pull-up numbers. Curious to see how this will progress.

Wednesday, May 09, 2007

ETK Power Snatches, BOR, MP, Pistols Day 5

2x
[Power Snatch w/ 30kg x 4
10 seconds rest]
Power Snatch w/ 40kg x 3
30 seconds rest
Power Snatch w/ 52kg x 2
60 seconds rest
Power Snatch w/ 56kg x 1
2 minutes rest
Power Snatch w/ 60kg x 1
2 minutes rest
Power Snatch w/ 64kg x 1
3 minutes rest
Power Snatch w/ 66kg x 1
4 minutes rest
Power Snatch w/ 70kg x 1 (PR !)
2 minutes rest
Snatch Grip High Pull w/ 70kg x 1

[Bent Over Row w/ 56kg x (1,2,3)x2
2 minutes rest]

[MP w/ 32kg x 1 x 8
2 minutes rest]

[Pistols w/ 32kg x 2 x 5
2 minutes rest]

NOTES:
-The 70kg Power Snatch wasn't really as crisp and smooth as I would have wanted it to , but it really was a max effort so the bar speed suffered a bit.
Next up is an 80kg Power Snatch. Will keep using the ETK style of progression to get there as it seems to be working well now.

Sunday, May 06, 2007

ETK Power Snatches, BOR, MP, Pistols Day 4

Power Snatch w/ 30kg x 1
Power Snatch w/ 50kg x 1,1
[Power Snatch w/ 56kg x (1,2,3)x2 + (1,2)x1
2 minutes rest]

[Bent Over Row w/ 56kg x (1,2,3)x4
2 minutes rest]

[MP w/ 32kg x 1 x 4
3 minutes rest]

[Pistols w/ 32kg x 2 x 3
3 minutes rest]

Friday, May 04, 2007

ETK Power Snatches, BOR, MP, Pistols Day 3

Power Snatch w/ 30kg x 1
Power Snatch w/ 50kg x 1
Power Snatch w/ 56kg x (1,2,3)
2 minutes rest
Power Snatch w/ 50kg x (1,2,3)x3

[Bent Over Row w/ 56kg x (1,2,3)x2 + (1,2)
2 minutes rest]

[MP w/ 32kg x 1 x 12
1 minute rest]

Pistols w/ 32kg x 1
2 minutes rest
Pistols w/ 32kg x 1
3 minutes rest
Pistols w/ 32kg x 4 (L&R)
2 minutes rest
[Pistols w/ 32kg x 1 x 5
1 minutes rest]

Wednesday, May 02, 2007

ETK Power Snatches, BOR, MP, Pistols Day 2

Power Snatch w/ 50kg x (1,2,3) x 2 + (1,2) x 1

[Bent Over Row w/ 56kg x (1,2,3) + (1,2)
2 minutes rest]

[Pistols w/ 32kg x 1 x 5
2 minutes rest]