Target: Transvulcania

[ninearms]

* edit to say, I hope it is triple of the snatch and doubles on the c&j.

Triples in the snatch, 3+1 in the C&J.

[baldy]

* edit to say, I hope it is triple of the snatch and doubles on the c&j.

Triples in the snatch, 3+1 in the C&J.

3 cleans + 1 jerk is solid.

[ninearms]

Tuesday 14/08/12

Quick 2.6km run just to loosen up the legs. Average pace definitely picking up.

[ninearms]

Wednesday 15/08/12

A) C&J
40/2+1x2 high hang
50/3+1x3
60/3+1
65/3+1
70/3+1x2
75/3+1x2

B) Clean pulls with rebend
80/5x3

C) Back squat
95/3
103/5
119/5
135/6

[ninearms]

Saturday 18/08/12

A) Front squat
60/3x2
90/3
110/1
125/1
133/3: another kilo up from last week

B) Snatch
30/3 high hang
35/3 high hang
40/2x2 high hang
41/2
46/2
51/2
56/2x2
60/2x2

C) Snatch pulls with rebend
64/4x3

D) Rollouts
BW/10x3

[ninearms]

Sunday 20/08/12

Run: 14.9km. First 10 were good, but then my right calf tightened up sending my knee out of whack and giving me some nasty extensor tendon irritation in my foot. Walking was fine but I could only run short distances without irritating it, so walked most of the last 4km. Today it was a bit stiff, hurts to pull my toes up against resistance, and the tendons are nice and creaky. Rolled my calf with a barbell and did some light squatting which loosened things up a little.

[ninearms]

Monday 20/08/12

Was prepared to ditch the snatch balances if the foot played up, but it seemed fine if a little stiff at first. Started off with no foot movement to test the waters but in the end lifted as normal.

A) Snatch balance + OHS
30/2+2
35/2+2
40/2+2x3

B) Press
30/5
35/5
40/3
46/3
53/3
59/8

C1) KB press
16/2-3-5-10x2

C2) KB row
32/2-3-5-10x2

D) Rollouts
BW/10x3

[ninearms]

Wednesday 22/08/12

No jerks today because my foot is still not 100% and it's also my back foot.

A) Cleans
40/2x3 high hang
50/3
55/3
60/3
65/3
70/3
75/3x2
80/2x2

B) Clean pulls with rebend
84/4x3

C) Back squat
60/5
90/3
110/3
126/3
141/5

Was talking to Koing last night and it turns out the 133/3 front squat I did on Saturday was actually a PB as I never did more than 130/3x3 at Woking.

[ninearms]

Saturday 25/08/12

A) Front squat
60/5x2
90/3
110/1
125/1
130/1
134/3 PB

B) Snatch
30/3 high hang
35/3 high hang
40/2x2 high hang
40/2x3
46/2
51/2x2
56/3x2
60/2

Stopped there. I was supposed to do a couple more doubles at 64 but my right thumb started hurting mid way through the session, right at the main joint. Gritted my teeth up to 60, but couldn't trust my grip with just the hook and straps made it even worse. Lifting didn't feel very smooth either. At least I got a front squat PB out of the session.

C) Snatch pulls
68/3x3

[ninearms]

Monday 27/08/12

A) Snatch balance + OHS
30/2+2
35/2+2
40/2+2
45/2+2

Thumb still hurting with snatch grip.

B) Press
40/5
45/5
50/5
56/3
63/7

C1) Pushups
BW/2-3-5-10x2

C2) KB rows
32/2-3-5-10x2

D) Rollouts
BW/10x3

E1) Band pushdowns
Red/30x3

E2) Band curls
Red/20
Blue/10x3

[ninearms]

Tuesday 28/08/12

Easy 5km trail run, first run since my foot started playing up after the 15km last weekend. No problems.

[ninearms]

Wednesday 29/08/12

A) C&J
40/3+1x3 high hang
50/3+1x3
60/3+1
65/3+1
70/3+1
75/3+1x2
80/2+1
85/2+1

Brutal.

B) Clean pulls with rebend
90/3x3

C) Back squat
70/5
100/5
118/5
133/3
149/3

D) Rollouts
BW/10x3

[ninearms]

Friday 31/07/12

6.23km road run at my parents.

[ninearms]

Saturday 01/09/12: Deload week

A) Snatch
30/3 high hang
35/3 high hang
40/3x2 high hang
40/3x3
45/3
50/3
53/X didn't attempt, thumb still kills

B) Snatch pulls
56/5 Shut that down as well.

C) Front squats
70/3
100/2
120/1
135/1
140/1 Heaviest frontie in the garage

D) Rollouts
BW/10x3

Going to stop snatching for a few weeks until that joint stops playing up and keep the overhead strength and position up with some snatch balances and OHS. Bit of a menace but when you can't pull 50kg off the floor without pain I guess it has to be done.

[ninearms]

In other news, I do have a new training partner though.



Look how awesome that start position is.