Topic: An Old Man's quest for good technique

[Jack]

October 22, 2008 Workout

Warmup.

3 Supersets:  pullup x10, x10, x9, dip x13, dynamic goodmorning x13, hanging leg raise x8, 1 leg squat x8,

Handstand P’up: x4, x3,

Clean Grip Snatch & Squat: barx3, 30x3, 35x3, 40x3, 42.5 fail, I squatted fully down after each snatch, doing 2 lifts back to back, letting go of the bar for the third lift.

Snatch Grip Clean & Press & Squat: 40x1 4xpress, 45x1 3xpress, 47.5x1 2xpress, 47.5x2 1xpress

Reverse Pushup into Bridge: 25 sec. hold, Down Faced Dog: 40 sec hold.

Sjaak

[Jack]

October 23 Workout


Warmup,

3 supersets: pullup x10, last s’set x9, dip x14, dynamic goodmorning x13, hanging leg raise x8, 1 leg squat x6,

Handstand P’up: x4, x3,

Hang Snatch: barx4, 30x3, 40x3, 50x3setsx2, 52.5x2, 55x2, fail,

Clean & Jerk: 55x2, 65x2, 70x2, 75x2x2, 80x2, jerks fail,

Front Squat: 80x3, 90x3, 95x3setsx2, 100x2setsx1.

Happy Training to You! 

Sjaak

[Jack]

October 24 Workout,

I will have to watch my steps, the shoulders complained a bit, only during the rowing. I have been pushing it a bit in the jerks. Besides the rowing, no complaints. Maybe the rows and presses should take a back seat for a couple of workouts.

Warmup.

3 supersets: pullup x10, dip x14, dynamic goodmorning x13, hanging leg raise x9, 1 leg squat x8,

Handstand P’up: x5, x3,

Snatch: barx4, 30x2x2, 40x3setsx2, 50x5x2,

Clean & 2x Jerk: 50x2, 60x2, 65x2,

Bent Over Row: 55x5, 60x5, 65x4, 70x4,

Reverse Pushup into Bridge: 30 sec. hold, DFD: 60 sec. hold.

Very good Training To All, and have a great weekend! 

Sjaak

[Jack]

October 25 Workout

Warmup.

3 supersets: pullup x10, dip x14, dynamic goodmorning x13, hanging leg raise x9, 1 leg squat x8,

Handstand P’up: x5, x3,

Snatch: barx3, 30x3, 40x2x2, 50x2x2, 55x2x2,

Hang Clean & Jerk: 55x2, 65x2, I didn’t put the bar down between the previous  lifts, 70x2,

Hang Clean: 75x2,

Clean Pull: 75x2setsx3, 80x2x3, 85x3,

Snatch Deadlift: 100x3, 120x2.

Very Good Training To You All!! 

Sjaak

 

[Jack]

October 26 2008 Workout.

Hello,
A nice workout today, I had hoped to do some clean grip snatches above 40kg and snatch grip clean & multiple presses with 50, but no so luck.

Warmup,

3 supersets: pullup x10, dip x14, dynamic goodmorning x13, hanging leg raise x9, 1 leg squat x8,

Clean Grip snatch, + a full squat on the last lift of the set mostly: barx4, 30x2x2, 35x2x2, 40x3setsx2,

Snatch grip clean & press & squat: 40 & 5presses , 45 & 3 presses, 47.5 & 2 presses, 50 & 1 Press, 50 clean only,

Reverse Pushup Into Bridge: 35 sec hold,

DownFacedDog: 60 sec hold.

Happy Training To You!

Sjaak

[Jack]

October 27 Workout

Today I decided to drop 1 superset to go to 2 after the warmup prior to touching the bar.
The total rep count is higher still than it was in earlier times doing two supersets, especially when you look at the volume over months when training daily.

Warmup,

2 supersets: pullup x10, dip x14, dynamic goodmorning x13, hanging leg raise x9, 1 leg squat x8,

Handstand P’up: x5,

Hang Snatch: barx4, 30x3, 40x3, 50x3setsx2, 25.5x2x2, 55-miss,

Clean & Jerk: 55x3, 65x3, 70x3, 75x2x2,

Front Squat: 75x3, 85x3, 95x3, 100x4setsx1.

Very good Training To You!

Sjaak

[Jack]

October 28 Workout,

Warmup.

2 supersets: pullup x10, dip x14, dynamic goodmorning x13, hanging leg raise x9, 1 leg squat x8,
Handstand p’up: x5,

Snatch:  barx2x2, 30x2x2, 40x2x2, 50x4setsx2,

Clean & 2x Jerk: 50x2, 60x4

Happy Training To You!

Sjaak

[Jack]

October 29 2008 Workout,
Winter is descending upon us in Holland; at least what passes for winter in the last couple of years.
There are no extremes anymore, with a tendency to get warmer overall. There is no real freezing, just slightly below freezing point.

Warmup: arm circles, windmills, jumps, warmup sequence from Dr. El-Hewie's “Essentials of WL & ST” from page 170-on,

2 supersets: pullup x10, dip x14, dynamic goodmorning x13, hanging leg raises x9, 1 leg squat x8,

Handstand P’up: x5,

Snatch: barx2x2, 30x2x2, 40x2x2, 50x2x2, 55x2x2, 57.5x2x2,

Hang Clean: 60x2, 65x2, 70x2,

Snatch High Pull: 60x4setsx3,

 Clean Deadlift: 90x2, 110x2, 130x2, 140x1,

Reverse Pushup Into Bridge: 35 sec hold,

DFD: 60 sec hold.

Happy Training!

Sjaak