hill sprints

Wed 9th

Hevent been sleeping great lately. I have been amazed that my strength has been improving lately but I think I may be at the limit of my reserves now. I decided not to push it today - Ill train tomorrow instead.  Bit disappointed that I have been following this current training plan a little loosely but Im still making gains...

Tue 8th

Went for a hill sprint session with Stephanie in the morning. We did 8 sets of 10 seconds all out, 2.30 recovery. From there we did a light jog around deer park adn then I messed around on the monkey bars and did a couple of sets of knees to elbows.

Mon 7th

Split Jerk 3RM; 90% 3 x 2 82.5 (shit!) - 70kg

Push Press 3RM; 90% 3 x 2 80kg - 72.5kg

Squat 3RM; 90% 3 x 2 142.5 - 127.5kg 3RM PR

*had to take the class so finished after with barbell row

Barbell Row 3RM; 90% 3 x 2 80kg - 72.5kg

Sat 5th

Snatch - heavy single got 62.5 but missed 65 - dropped the bar on my back!!


Clean & Jerk got 90kg - jerk needs work!

Front squat 125kg x 2 unbelted

Wed 2nd

Snatch Balance 2RM; 90% 2 x 2
40kg - did 42.5 badly!

Push Press 90% of mon; 3 x 3
70kg

Squat 90% of mon 3 x 3 125kg

Barbell Row 90% of mon 3 x 3 72.5kg

Tue 1st

Clean 3RM 90% 3 x 2 80 / 72.5kg

Power Snatch 75% 2 x 3 47.5kg

Clean Pull 3RM; 90% 3 x 2 100 / 90kg

3 rounds of;
KB Topside Halfmoons 10/10 (16kg, gamed this!)
5 Box jumps mid thigh
2'57

Mon 30th

Jerk 3RM; 90% x 3 x 2 80 / 72.5kg

Push Press 3RM; 90% x 3 x 2 77.5kg / 70kg

Back Squat 3RM; 905 x 3 x 2 *I was having a bad day and for some reason did some singles, got up to 150kg and then went back to 125kg for the last 2 sets to work on speed out of the bottom

Barbell Row 3RM; 90% x 3 x 3 80 / 72.5kg

Sat 28th

Snatch - went for a max of the day and built up to 62.5kg
I hada bit left in the tank, just need to work on speed under the bar

Clean and Jerk - got to 90 and failed on the clean, lost concentration. Did it again, got the clean comfortably and the jerk was so an so 90kg

Front Squat x 2 - 120kg, easy unbelted

Fri 27th

Overhead Squat 86% x 2 x 3 - 60kg

Push Press 85% x 4 x 3 65kg

Back Squat 85% x 4 x 3 102.5kg

Bent Row 85% x 4 x 3 65kg

Wed 25th

Mid Hang Snatch 90% x 2 x 3 - 50kg

Power Clean 65% x 2 x 3 - 65kg 

Single Leg DL 2 x 6/6 12.5kg (one hand)

3 rounds of;
10 Inverted Ring Rows
10 Ring Push Ups

*bit of a mess session, back was tired, 1 arm deadlifts were a bit messy!

My 6monthly run!

Decided I would spend a bit of time with Steph this morning and go for a run. Took 24mins and was approx 4.51k not a stellar time but we were gaming it a little. Lungs are still burnt.

Workout - Mon 23rd

Back on Matt's prog - week 3 day 1 (lower intensity week)
* I am still not push jerking after fucking up my right foot from whatever it was that I did previously

Push Press 90% of last week 4,4,4 65kg

Squat 90% of last week 4,4,4,4 110kg
(didnt do a 5th set as my back got a bit tight)

Barbell Row 90% of last week 4,4,4 62.5kg


Everything felt fine, bar the squats (need to address that but wink too!) Push Press and Rows were fine.

I did this at some stage last week...

23rd Apr - month review!

Serious lack of updates goign on. I hurt my back (again) around hte last time of the update - deadlifting 100kg's!! I didnt do to much but when I went to Sweden for the OPT cert, I trained most days and got a taste for it again (no stress from work either!)

Some highlights were;

Another 130kg front squat

Anze helping me with my Oly lifting

A 48kg chin up

And a 60kg snatch

Since I got home I've been back on Matts Strength Cycle and thats been going well (2 weeks in)

Squatted 140kg x 3

Push Pressing 72.5kg x 5 (improved my 'dip drive')

Power Cleaning is improving 85kg x 3 from the hang for 3 sets