Monthly Archives: September 2014

Week 12 – Day 2

TGU @12kg x3e.s

Black snatch @20kg x4.25s e.s
Min 1-2: 2 sw1Sn 18 reps
Min 3-4: 1Sw1Sn 20 reps
Min 5-6: Snatch only 5 reps
Total: 86 reps

Snatch 20kg @16rpm 1min e.s x2

Cardio x20min (4min fast, 3min easy/ walk * 3 rounds)

Snatch with gloves @14kg x6min 160 reps

Comments
Well i was a bit ambitious thinking i could complete the whole 6 min e.s with the 20kg black snatch – i managed 4 min then only 5 reps into the 5th minute. I added the remaining 2 minutes at 16rpm after a bit of rest.
It’s getting very hot here..i was sweating bucket loads..i guess that is a good thing as it is going to be crazy hot in December in melbourne for the comp..and the gym is tiny so it’s going to be a little oven !

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Week 12 – Day 1

Jerk/LC complex @20kg x6min e.s@12rpm for jerk, 6rpm for LC
6/12/6/12/6/12
6/12/6/12/6/4

Jerk @20kg x1min30 e.s @16rpm, rest 2min *4
set 1-3 16/8 last set was 16/6 e.s

Leg press x5 followed by 3 jump for height *5,

Swing @2*16kg x15*5

Comments
I had a few interruptions during my jerk sets so the rest periods were a little over 2 min but overall not bad.
The 2 squat racks were occupied so had to go with the leg press..felt my lower back afterwards so next time i might stick to kb lunges or something similar.

Week 11 – Day 4

TGU @14kg x1 e.s x3

Snatch @16kg x1min e.s @18rpm, rest 1min
Snatch @18kg x1min e.s @16rpm, rest 1min
Snatch @20kg x3.5min e.s @14rpm, rest 1min
Snatch @20kg x1min e.s@17rpm

Cardio x15 min (10sec hard, 50sec easy *15 sets)

Snatch with gloves @14kg x6min e.s @13rpm

Comments
Had a bit of a light bulb moment in the middle of my 20kg snatch set..i somehow managed to feel really relaxed and i thought to myself ‘wow..ok this is how it’s supposed to feel!’. I have to remember that feeling..and see if i can somehow get to that state on demand!
I was feeling quite exhausted after the rowing intervals and told myself i would do a multi switch glove snatch as i didn’t think i had it in me to go a full 6min on each side..but i surprised myself and got 6min @13rpm each side with the 14kg..nice finish to the week!
I am off down the coast tonight..so a weekend of nothing but sitting on the beach 🙂

Week 11 – Day 3

Jerk @20kg x1min e.s @16rpm
Jerk @18kg x3min e.s @18rpm Reps: 18/18/17 ; 18/18/16
Jerk @16kg x1min30 e.s @22rpm

GS Jump squat @60kg x60 *2

EMM *12min
Clean x1, Push press x3, renegade row x3 e.s @2*14kg

Comments
18kg jerk was a just 3 reps short of 18rpm for the full set. The i did the 16kg jerk set a bit quicker @22rpm but totally missed that i had to do 2 sets and only did one 😦

Week 11 – Day 2

TGU @12kg x1 e.s x3

Black snatch @18kg x11min – 131 reps

Cardio x20min (4min fast, 3min easy/ walk * 3 rounds)

Snatch with gloves @14kg x11.5min – 147 reps

Comments
My left grip gave up on the 5th minute of the back snatch..right hand was better and lasted the 6 min.

Glove snatch is coming along well 🙂