Clean, Snatch, Sots Press

07/31/15


Dynamic Warmup

Clean (195) x 1 + Hang Clean x 1 } x 4
Snatch Pull (3 seconds to knees) x 1 + Hang Snatch (5 seconds hips to knees) x 1 } x 4 (95, 115, 135)
Snatch x 1 + Sots Press  x 3 } x 4 (135, 155)

Arms

07/29/15

Single Arm Cable Curl
Rope Pressdown

Pulldown Curl
Dips

Incline DB Curl
Overhead DB Extension

Hammer Curl
Overhead Rope Press

LF Machine Curl
LF Triceps Press

Clean, Front Squat, Back Squat, Push Press

07/27/15

Dynamic Warmup

4 sets of each
Clean (195) + Front Squat x 2 
Back Squat (275) x 8
Snatch Grip, Behind the Neck Push Press (135) x 4

Shoulder, trap and scapular activation exercises

Clean, Snatch, Sots, Split Squat, GH Raise

07/23/15

Dynamic Warmup

Clean (185) x 1 + Hang Clean x 1 } x 4
Snatch Pull (3 seconds to knees) x 1 + Hang Snatch (5 seconds hips to knees) x 1 } x 4
Snatch x 1 + Sots Press (115) x 3 } x 4
Split Squat  2 x 8/8
GH Raise 2 x 10

W1 Snatch, Clean, Back Squat & W2 Clean, Clean & Jerk

07/22/15

Workout 1 Oly Program

Dynamic Warmup/mobility

Snatch (155) 4 x 3
Clean (185) 4 x 3
Back Squat (300) 4 x 6


Workout 2

Dynamic Warmup/mobility

EMOM 10 minutes
Clean (185) x 2
---

Clean & Jerk (135) x 60
(8:58)

Olympic Lifting Program Start - Snatch, OHS, Front Squat, Deadlift, Box Jumps

07/21/15

Dynamic Warmup 5-10 minutes

Warmup sets as necessary
4 sets, with 60% 1RM, of:
High Hang Snatch x 1 + Overhead Squat x 3

4 sets, with 60% 1RM, of
Front Squat x 2 (with 3 second hold at bottom ROM)

4 sets, with 100% 1RM, of
Snatch Grip Deadlift x 4

2 rounds, with 25# DB's, of
Single Leg RDL x 8/8
20" Box Jumps x 5

Mobility Work 10 minutes

Legs

07/16/15

5 rounds of
Wallballs (20) 20
Lunges x 20
---

Front Squat x 2 (95) (115) (145) (195) (205) (235) (255) (285)
LEg PRess 3 x 15
Extension 3 x 12

Back

07/14/15

Still on light duty, but did some hinge work today and my back felt pretty good. I'm going to wait another week before trying any front loading or heavier hinge work.

GHD Hip Extensions 4 x 15
Deadlift (45) 3 x 12
Cable Rows 4 x 12
Straight Arm Pulldowns 4 x 12
Pulldowns 4 x 12
Face Pulls 4 x 12

5 rounds of
30" Box Jump x 5
Toes to Bar x 10
Double Unders x 25
---

W1 Pullups, Pushups, Situps & W2 Squat, Leg Press, Extensions, Wallballs

07/13/15

Workout 1

Pullups x 100
Pushups x 100
Situps x 75


Workout 2 Legs

Still on light duty on the 5th week after back injury. I feel like I am about 90% recovered, but I still don't want to do any front loading yet.

Squat (135) 10, (185) 10, (225) 10, (275) 8, (315) 4

4 rounds of
Leg Press (Pulsing at bottom ROM) x 10 + (full ROM) x 1} x 3
---

Extensions 4 x 20
Wallballs (20) x 100

Chest & Biceps

07/09/15

Heavy Ropes
Rope Pulls

Cable Fly

TG Neutral Press
TG Fly

Incline DB Press
Ring Dips

Preacher Curl Dropset
Hammer Curl

W1 Shoulders & W2 Back

07/09/15

Workout 1 Shoulders

DB Side Raise (increase # each set) 4 x failure
Cable Front Raise 3 x 12
Seated DB Press 3 x 10
Upright Row 3 x 10
Machine Rear Fly 3 x 12
Smith Rear Shrug 3 x 12
Machine Lateral Raise 3  x 12


Workout 2 Back

TG Pulldown 4 x 10
TG High Row 4 x 10

Plate loaded Row 4 x 10
Dual Pulldown 4 x 10

LF Pulldown 3 x 10
LF Row 3 x 10

W1 Bench, Lunges, DoubleUnders, Situps & W2 Arms, Calves

07/08/15

Workout 1

20-18-16-14-12-10-8-6-4-2 reps of
Bench (135)
Lunges (50# dumbbells)
---

50-40-30-20-10 reps of
Double Unders
Situps
---


Workout 2

Single Arm Cable Curl 3 x 12
Rope Pressdown 3 x 12

Hammer Curl 3 x 10
Overhead DB Extension 3 x 10

Pulldown Curl 3 x 10
Pressdown 3 x 10

Machine Curl 3 x failure
Machine Pressdown 3 x failure

Machine Calf Press 3 x 15
Seated Calf Press 3 x 15

Legs

07/06/15

Squat (95) 10, (135) 10, (185) 10, (225) 10

Single Leg Press (370) 4 x 20 (varied ROM)
Single Leg Extension 4 x 12

5 rounds of
Pullups x 10
Lunges x 20
---


Still on light duty, but range of motion is almost 100% of where it was before my back sprain. Going to keep my load bearing exercises light for another 3 weeks. I did manage some back squats without pain today. It was the first time attempting a loaded squat in 3 weeks.

Legs

07/02/15

Lunges x 100

Wallballs x 150
Extensions x 25 (every break during wallballs) x 6

Single Leg Press  4 x failure
Single Leg Extension 4 x 10

Single Leg Curl (heavy) 3 x failure
Standing Leg Raise (light) 3 x failure

07/01/15 - Chest

07/01/15 - Chest

TG Neutral Grip Press 4 x 10
TG Fly 4 x 10

Incline DB Press 4 x 10
Cable Fly 4 x 10

Ring Dips 3 x 10
Pushupd 3 x 10