1/3 – 1/23

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I’ve decided that I am going to post my training sessions from the start of the year all the way up to the present…this may take a few days 🙂

1/3

Snatch – 50x2x2, 60×2, 72.5×2, 77.5×1, 82.5×1,1,miss,1

C&J – 70x2x2, 85×2, 92.5×1, 97.5×1, 102.5x4x1

Squat – 92.5×2, 107.5×2, 122.5×2, 130x3x2

Ring Pull-ups – 10, 3×8

1/4

Snatch – 50×3, 1/2, 60×2, 72.5×2, 77.5×1, 82.5x5x1, 60×1/2

C&J – 60×2, 72.5×2, 85×2, 92.5×1, 97.5x5x1

RDL – 90×6, straps–>120×6,6,5

Ab Circuit

1/5

Conditioning Circuit (3 sets)

A – Prowler 2 + 90# Push (L) x 20yds

B – Push-ups x 10

C – Sprint x 20yds

D – Prowler Rope Pull x 20yds

KB Windshield Wipers – 12kg x 2 x lost count

Flx Add – Gray band x 10 ea. way


1/6
Snatch – 50x2x2, 60×2, 72.5x5x2, 77.5×1, 82.5×1, 87.5x4x1

C&J – 60×2, 72.5×2, 85×2, 92.5×1, 97.5×1, 102.5x4x1

Squat – 92.5×2, 107.5×2, 122.5×2, 130x3x2

Ab Wheel RO – 3×15


1/8 – Columbus w/ Mark Cannella
Snatch – 50x5x3, 60×2, 4, 70×2, 80×1, 85×1, 70×1, 90×1, 95×1, 100xmiss,miss <–L elbow

C&J – 70×2, 80×2, 90×2, 100×2, 110×1, 115x2x1
A bunch of technique work after this!

1/9 – Active Recovery Day
Squat – 60x2x3, 135#x3, 225x2x2, 245x2SL

Reverse Hypers – 90x3x10 (R only), Lx10

Flx Add. – Gray band x 2 x12Rack Pulls w/ orange band – 135#x3, 225x2x3

Conditioning

DELOAD WEEK

1/11

Conditioning Circuit (3 sets)

A – Prowler Push (Low end) – 90#x20yds

B – Ring Pull-ups x 10

C – Push-ups x 10

D – Prowler Push (High end) – 90#x20yds

1/12

Bench – 95#x5, 135×3, 185×2, 205x3x1, 135×3

BB Row – 115#x8, 135×8, 155x2x6

Press – 50x3x5

NG Pull-ups – 5, 45#x3x3

Add. Machine – 100x?, 110x? (lost count)

KB Lunges – 20x2x8

1/13

C&J – 60x10x2

RDL – 60×6, 80x3x5

Bruce Lee’s – 3×5

1/14

Snatch – 50×4, 70x5x3 (High Pulls only – pelvic bone bruised badly)

Squat – 70x2x4, 90×3, 105×3, 110×3

Abd. Machine – 90#x8

End Deload: New Cycle

1/16

Deadlift – 70×5, 100×3, 125×2, 140x6x5

C&J – 70×3, 85×2, 100×1, 104x4x1

Snatch – 50×3, 60×3, 70×2, 80×1, 85x4x1, 75×2, 70x2x1

1/17

Press – 40×3, 55x5x5,10

BB Row – 50×6, 60×6, 70x3x6

KB Dips – 5, 32x3x6, 28×7+Bwtx5

Conditioning Circuit (4 sets)

A – Prowler Push (L) – 140#x25yds

B – Ring Leg Raise – 5#x12

C – Jump Rope – 100 jumps

D – Prowler push (H) – 140#x25yds

1/19

Snatch – 50x2x2, 60×2, 70×2, 77.5×1, 82.5x5x1

C&J – 60x2x2, 80×2, 90×2, 100×1, 105x5x1

Squat – 70×5, 100×3, 110x6x5

1/20

Snatch – 50×3, 60×2, 70×2, 75×1, 80x5x1

C&J – 60×3, 80×2, 95×1, 100x4x1

RDL – 100×6, 110x3x6

1/23

Snatch – 50×3, 60×2, 70×2, 80×1, 85×1, 90x2x1, 95x2x1, 70×2

C&J – 70×3, 85×2, 100×1, 110×1, 115x2x1, 110×1, 105×1

1 hour rest

Deadlift – 70×3, 110×2, 140×2, 1701, belt–>185×1, 200×1

Clean Pulls – 160x2x1, 140x2x1

Ring Shoulder Flexion – 3×12

Straight Arm Pball Planks – 3xALAP

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