02/01/12
First training session of 2012. Ah, feels good. I'm moving more in the direction of Olympic lifting, and am now saving back squats for after my snatch/clean work. Other than that, haven't f***ed with my program too tremendously.
Snatch Balance
10xBW squat
10xOH squat w/ stick
3x10kg OH squat
5x3x20kg -- needs quite a bit of work, especially in getting to the bottom to catch the bar, rather than quarter-squatting it and riding it down.
5x20kg OH squat
Press
10x20kg
5x25kg
1x30kg
3x5x35kg
Hang Clean
6x1x20kg
1x25kg
1x30kg
3x35kg -- I finished each set of snatch balances with 1 hang clean, and initiated each set of presses with 1 hang clean.
1x40kg
1x45kg
50kg -- FAIL, and fugly fail at that. I was tempted to just stop right there, but I decided to drop the weight and work back up. And I'm glad I did.
3x40kg
3x45kg
3x3x50kg -- far from failure, I felt like I could have potentially done a slightly heavier weight. Schweet.
Squat
3x50kg
3x5x60kg -- I was surprised at how easy these were, after all the work done before them. Normally if I do something before squats, my squats suffer for it, but it ffelt like the bar was almost just floating up today. Woot!
Cable Row
12x23kg
2x14x50kg -- finally out of the power rack. Shame on the gym members for not ever asking how many sets I had left or if they could work in with me during all the snatche balances, presses, cleans and finally squats I did in the rack.
Wrist Curls/Wrist Extensions
2x12x8kg/18/15x5kg
Tabata DB Swings
6x16x8kg
2x16x5kg