Warmup sets
10 x 20kg
5 x 60kg
5 x 70kg
3 x 80kg
Work sets
5 x 100kg
3 x 115kg
1 x 127.5kg
Clean and Jerk
60-65-70-70
Conditioning
15 AMRAP
7 power clean@60kg
30 oh lunge@20kg
15 thruster@10kg
3 rounds with 1 min 30 remaining. Pulled the pin at this point. Enough work for one day.
Warm up
Dynamic upper body + light front squats
Press
5x 30kg
5x 35kg
3x 42.5kg
Work Sets
3x 47.5kg
3x 55kg
3x 62.5kg
Conditioning
3 Rounds
7 hang squat cleans 50kg
21 burpees
35 double unders
Time: 9.01
Comments:
Just about need a re set on the press because i have not been really consistent but the plan with this cycle is to repeat it and aim to add just a sigle rep onto the final set each week. If i can do this i will then go a third time with two extra reps before resetting in prep for the offseason.
Warm up
Foam roll + dynamic upper body
Squat
10x20kg
5x 60kg
5x 70kg
3x 80kg
Work Sets
3x 95kg
3x 107.5 kg
3x 120kg
Conditioning
30 DB snatch (15 each arm) @ 17.5kg
30 burpees
30 DB snatches
Time: 5.54
5 min time trial on C2 rower
1479m
Almost died after this. Rest of session was core work, boxing, spin bike and circuit including box jumps, turkish getups, burpees, push ups and dead lifts.
Was kind of dreading this session a bit as I had had a small lay off from my weights in the past 10 days. For this reason it was crucial to get back on the horse this week as the public holiday and weather should mean a bit less volume with running at training. I am going to try for 2 full cycles at 4days a week to help bust through winter and give me a solid base for the back end of season which will be speed focussed. I am sensing a reset soon but want to stave this off as long as possible because the value of resetting will lie in the ability to up the volume and drill the assistance work and this is best to the offseason. My only focus now is to carry the strength levels through to post season. This means no maxing out on last sets and assistance work only when feeling fresh for the lower body. Workout today was:
Warmup Sets
5x60
5x67.5
3x80
Work Sets
5x87.5
5x100
5x115
Assistance Sets
Deadlift
3x10x67.5
Chins
2x8
Just a big sleep in and a refuel. Back into weights tomorrow. Had a month or two anaerobic focus with weights as the support act so am looking for 6-8 solid weeks of low volume strength work as the focus to get me to semi finals.
Only my 4th game in this grade. Easily covered more than 8km again in this one though forgot to restart garmin at half time.
Good reports afterwards and DVD came up pretty clean.
