Monthly Archives: January 2014

Week 5 – Day 3

Jerk 14kg @16rpm 2min set
Jerk 16kg @16rpm 8min set

Deadlifts 75kg 3×6
Pushups 3×15

Swings 24kg 60L/60R
Handstand 40sec
Bar hang 40sec

Comments
First time in a long while for a 8min jerk set with the 16kg.. Glad to say i hit 16 reps every minute on both sides:) that is a few reps short of what I did in my 10min comp set back in November.. And 1 rep short of my 8min pr.. So not bad at all! I think I can confidently say that my jerks are progressing really well! Not sure i could have gone at same pace for another minute but that will come! 

Week 5 – Day 2

Rowing 15min 3.5km

Black snatch 16kg 8min set

Snatch 14kg @20rpm 10min set multi switch

Comments
Had heavy legs on my way to the gym byt got into it once i was there (i have given up my pre workout esspresso so maybe it’s a bit of withdrawal).
The 16kg snatches are feeling much better.. Insertion is getting smoother. Overall a good session.

Week 5 – Day 1

Jerk 14kg @16rpm 10min set

Box squat 50kg 3×8
Lat pulldown 42.5kg 3×6

Swings 24kg 60L /60R
Ab wheel 7/7/7
Handstand 40sec
Bar hang 40sec

Comments
Good session today, the 10min jerk set was good. Feeling a bit nervous this morning,  have to go to the Dr with my partner to pick up some results so mind is a bit distracted.

Week 4 – Day 4

Rowing 15min 3.49km

Leg blast x5

Snatch 14kg @18rpm 10min set
Glove snatch 14kg multi switch 12min set

Comments
Ufff today i felt the fatigue.. It was more mental than physical.  My self talk changes when I am fatigued so instead of the usual ‘i can totally do this,  this is a piece of cake..’  it turns into ‘ok..i am going to do 10min row instead of 15’ and ‘ok an 8min snatch instead of 10min is not too bad’.. I follow through and do what i am prescribed to do but it’s a big mental battle.
But overall it was a good session today..hit snatch rpms. Looking forward to my light week now!

Week 4 – Day 3

Jerk 14kg @16rpm 6min set
Jerk 16kg @16rpm 6min set
Jerk 12kg @16rpm 8min set

Deadlifts 75kg 3×8
Pushups 3×15

Swings 24kg 35/35
Ab wheel 7/7/7
Hang 40sec

Comments
All good..hit all rpms. Trained later than usual today as i was at the hospital early for the birth of my nephew.. So little sleep.. But very happy!
Hopefully I’ll get a good night’s sleep tonight and finish off the week with a good session tomorrow.

Week 4 – Day 2

Rowing 15min 3.5km

Leg blast x5

Black snatch 16kg 6min set

Snatch 14kg @20rpm 12min multi switch

Comments
Great session today.. I am really enjoying these weekly gains..4 weeks ago i rowed 3.34km in 15min today I am at 3.5km.  4 weeks ago i did 3 leg blasts and nearly vomited.. Today i did 5..and i am back snatching the 16kg after 2 months! 
My technique with the 16kg snatch felt a bit rusty.. I felt the bell banging on my wrist a bit.. It got better towards the end of the set..practice of course will solve this!  Looking forward to getting better and better with the 16kg.. I am hopeful that I will be able to beat my PR feom September last year!

Week 4 – Day 1

Jerk 14kg @16rpm 5min set
Jerk 16kg @16rpm 5min set
Jerk 12kg @16rpm 8min set

Box squat 47.5kg 3×8
Lat pulldown 42.5kg 3×6

Heavy swings 24kg 75L/75R
Hand stand 40sec
Bar hang 40sec

Comments
Great workout.. Incredible humidity though so i was sweating bucket loads! 
Jerks felt great.. Kept my hand open like i do in snatch and no hand fatigue or numbness so pretty happy with that!
I should post a video soon to make sure technique is looking good.. Will do that this week!

P. S I am still pumped from this mornings session.. Can’t wait to go again!