Split snatch. stick - 5. (20 k) 5. (22.5) 5. (25) 5.
Squat snatch. stick - 5. (20) 5. (22.5) 5. (25) 5.
each last rep with sink down stretch when the weight is up.
Flexing exercises, all done with dead stop top and bottom, and CAT on the "up".
Curls, barbell (25 k) 10. 10.
Ab roller. 20. 20.
Lying side laterals (5 k) 9. 8.
rowing intervals
60 seconds easy, 30 secs hard x 3.
03-01-2020, 01:04 PM
codger
A belated happy birthday!
03-02-2020, 03:19 PM
76now
Thanks codger.
nice to see your progress in training, and your contest success.
Mon 2-3-2020.
79 Now.
Light phase. Everything easy.
Stick warmups.
High Bar Back Squats, ATG. (25 k) 12 (35) 12. (45) 12.
Rader pulls. 10. 10. 10.
Clean and Jerk press. (30 k) 5. (35) 5. (37.5) 5.
Split snatch, with a sink down stretch on the last rep. stick 5. (20 k) 5. (22.5) 5. (25) 5.
Squat snatch, and sink downs last rep. stick 5. (20 k) 5. (22.5) 5. (25) 5.
Flexing exercises. each rep done with a dead stop at top and bottom. CAT on the "up".
one arm curls (8 k) 10. (10 k) 6.
calf raise. (65 k) 10. (75) 10.
Rowing intervals. 60 secs slow, 30 secs hard x 3.
03-04-2020, 05:33 PM
76now
Thurs 5-3-2020.
79 Now.
Light phase.
Stick warmups
Power clean (30 k) 5. (37.5) 5. (42.5) 5.
Clean and Presses (25 k) 5. (27.5) 5. 5.
C+J . stick 2. (20 k) 2. (22.5) 2. (25) 2. (27.5) 2. (30) 2. (32.5) 2. (35) 2. sink down stretches on last reps.
Flex exercises, all done with a dead stop top and bottom. CAT on the "up".
Split C+J. stick 2. (20 k) 2. (25) 2. (30) 2. (32.5) 2. (35) 2. (37.5) 2. Last set rough, jerk technique collapsed.
Sink down stretches on last cleans.
Flexing, all done with dead stop top and bottom. CAT on the "up".
calf raise (70 k) 10. (75) 10.
curls (25 k) 10. (27.5) 6.
rowing intervals
60 seconds easy, 30 secs hard x 3.
03-12-2020, 02:49 PM
76now
Thurs 12-3-2020
79 NOW
Light phase, everything easy.
Stick warmups.
Clean and Presses. (30 k) 3. (37.5) 3. 3.
Split snatch. stick - 5. (20 k) 5. (22.5) 5. (25) 5.
Squat snatch. stick - 5. (20) 5. (22.5) 5. (25) 5.
all sets done with a sink down stretch at the end of thelast rep.
Flexing exercises, all done with dead stop top and bottom. And CAT on the "up".
Palm up lat machine (112.5 lb) 10. (121) 10.
lying triceps curls, 2 dumbells. (6 k's) 13. (8's) 10.
Ab roller. 20. 20.
rowing intervals
60 seconds easy, 30 secs hard x 3.
03-15-2020, 06:47 PM
76now
Mon 16-3-2020.
79 Now
Light phase.
Stick warmups.
High Bar Back Squats, ATG. (35 k) 8. (45) 8. (55) 8.
Rader pulls. 10. 10. 10.
Clean pulls. (45 k) 5. (52.5) 5. (57.5) 5.
C+J. stick 2. (20 k) 2. (22.5) 2. (25) 2. (25) 2. (27.5) 2. (30) 2. (32.5) 2. (35) 2. (37.5) 2. --- with sink down stretches on last rep of each set.
Flexing exercises. each rep done with a dead stop at top and bottom, and CAT on the "up".
curls (25 k) 10. (27.5) 7.