Josh's new OL log

[bronco]

Interesting, thanks for the info .

[veganjosh]

29 September
More presses than I thought were possible today...

Overhead squats 20x5x7, just for warmup
Overhead squat + Snatch balance (one rep of overhead squat, then one rep of snatch balance, etc.) 20x8x4
Push press behind neck 25x5, 30x5, 35x5, 40x5
Push jerk behind neck 20x5, 30x5, 40x5x2
Push press (in front) 20x5, 30x5, 40x5x2
Push jerk (in front) 20x5, 30x5, 40x5x2
Power clean + front squat (one PC, one FS, another PC, etc.) 40x8x4

[veganjosh]

Last week was sort of a mess for training, so I didn't bother keeping a log. This week, however, should be cool:

9 October
Warmed up with overhead squats 12x5x3, 15x5x2, 20x5x2
3 position power snatch + overhead squat 30x3+3+3+3+3+3x4
Squat snatch(!) 25x5, 30x5, 35x5, 40x3, 45xfx3, 40x3, 42x2, 45x1x15, 40x3

There was supposed to be more, but we did so many sets of snatches that I ran out of time, so that was all for the day. But, I'm totally happy: my first day of real snatches. They were surprisingly easy to figure out, although there's obviously a ton of technique to figure out...for today I was just worried about making the lifts.

[veganjosh]

Things have been a mess again for training, so I haven't been keeping a log. Stuff should be relatively straightened out (I hope!), so I'm going to start it up again:

25 October:
Jump shrugs + overhead squats (superset) 15x5x2, 20x5x2
3 position power snatch + overhead squat 30x3+3+3+3+3+3x5
snatch 30x5x4...felt pretty good
push jerk 30x5x4
jerk 40x5x4
back squat 115x6x4
clean pull to knee 80x5x4
pullups +12.5x6x2

[veganjosh]

10.27
Overhead squats (warmup) 20x5x3
3 position power snatch + OH squat: 20x3+3+3+3+3+3 x3
Snatch: 30x5x5
Jerk: 40x5x4
Front squat: 60x6, 80x6x3
Clean pull to knee: 80x5x4
Clean pull: 80x5x4

Very fun workout. I'm starting to really get the technique down, though it'll still be a long time until my lifts are technically correct.

[veganjosh]

10.30

warmup with overhead squats 20x5x3

snatch balance 20x5, 30x5x2, 35x5x2
power clean + front squat: 30x5, 40x5x3
squat clean: 40x5x2, 50x5x2
clean-grip press behind neck: 30x6x4
dumbell walking lunges 50x16x4
snatch pulls 50x3 - supposed to do more, but i ran out of time...

progress is slow, but good. clean and jerks and snatches wednesday!

[veganjosh]

1 November

Overhead squats 15x5x2, 20x5x2
Power snatch + overhead squat 20x5
Snatch 30x3, 32x2, 35x2, 37x2, 40x2, 42x1, 45x1, 47x1, 50xf, 50x1

Front squats (just to warm up my wrists) 20x5x2, 30x5
3 position power clean and jerk 30x3
Clean and Jerk 40x2, 45x2, 50x2, 55x2, 60x1, 65xf

I must have been quite tired for the cleans...I couldn't believe that I missed 65kg

[veganjosh]

4 November
Just technique work: squat snatch from mid-thigh 40x3x15

6 November
Super light today:
warmup with overhead squats: 20x5x3
power snatch from above knees: 25x5, 27x5x3
back squat: 90x5, 95x5x3
military press: 40x5x4
snatch pulls to knees: 35x5x4
hyperextensions: +15x8x4

[veganjosh]

8 November

Power snatch from below knees 27x5, 30x5x3
back squat 90x5, 100x5x3
incline db press 45x5x4
snatch pull to knees 35x5x4
snatch pull 35x5x4
hyperextensions +10x10x3

[veganjosh]

11 November

Power Snatch 25x5, 27x5x3
Back Squat 90x5 95x5x3
Power Snatch + Overhead Squat 25x3+3, 27x3+3, 30x3+3x2
Snatch Pull + Power snatch 27x3+3, 30x3+3x3
Press 40x5x4

[veganjosh]

13 November

Power snatch from above knees: 27x5, 32x5, 35x5x3
Power Jerk: 40x4, 45x4, 47x4x2
Front squats: 85x5, 90x5, 95x5x3
Snatch pulls to knee: 40x5x4
Snatch pull + power snatch: 32x3+3, 35x3+3x3
RDL: 55x5x4