Topic: An Old Man's quest for good technique

[Jack]

November 5 2008 Workout.

Warmup.

2 supersets: pullup x10, dip x14, dynamic good morning x13, hanging leg raise 9, 1 leg squat x8,

Handstand P’up: x6, Regular pushup x8,

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

Clean & 2x Jerk: 57.5x2, 65x3, 70x2,

Very Good Training To You All!

Sjaak

[Jack]

November 6 Workout.

Warmup.

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

handstand p'up: x6, pushp: x10,

Snatch: barx2x2, 30x2x2, 40x2x2, 50x2x2, 55x3setsx2, 60x2x2,

Hang Clean: 60x2, 65x2, 70x2, 80x2, I forgot the 75’s, strange.. but I did my first 80’s ever.

Snatch High Pull: 65x3x3,

Clean Deadlift: 100x2, 130x2, 150x1,

Press from Rack: 40x3, 45x3, 50x3, Push Press: 52.5x3,

Reverse Pushup Into Bridge: 45 sec hold, DFD: 60 sec hold.

Happy Training!

Sjaak

[Jack]

November 7 Workout


Warmup: I wouldn’t be without my extensive warmup. Stiffness and small aches disappear during it.

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

Handstand p’up: x5, pushup: x12,

Clean Grip Snatch, 1 squat: barx2x2, 30x2x2, 35x2x2, 40x2x2, 45x2x2,

Snatch Grip Clean & 3xPress & Squat: 45x1, 47.5x1, 50x1, 50 was too heavy today, I had to help the bar a bit to get started.

Happy Training! 

Sjaak

[Jack]

November 8 Workout,


Warmup,

2 supersets:  pullup x10, dip x14, dynamic good morning: x14, hanging leg raise x10, 1 leg squat x8,

Handstand P’up: x6, Regular P’up: x12,

Hang Snatch: barx4, 30x2setsx3, 40x3setsx2, 50x2x2, 52.5x2x2,

Clean & Jerk: 52.5x3, 65x3, 70x3, 75x3, 77.5x3, 77.5x2,

Front Squat: 80x3, 90x3, 95x3, 95x2, 100x3setsx1

Reverse Pushup Into Bridge: 45 sec hold, DFD: 60 sec hold.

Have A Great Weekend, and Happy Training!

Sjaak

[Brian Bies]

Nice lifting man.  Everything looks very fluid.

[Jack]

Thanks Brian!

November 9 2008 Workout,

Warmup,

2 supersets: pullup x10, dip x14, dynamic good morning x14, hanging leg raise x10, 1 leg squat x8,

Snatch: barx3, 30x2x2, 40x2, 40x3, 50x2, 55x6 setsx2,

Clean & 2x Jerk: 55x2, 65x6setsx2.

Happy Training!

Sjaak

[Jack]

November 10 2008 Workout.

Hello,

Warmup.

2 supersets: pullup x10, dynamic good morning x14, hanging leg raise x10, handstand p’up x6,

Snatch: barx3, 30x2x2, 40x2x2, 50x2x2, 55x2x2, 57.5x2x2, 60x4 setsx2,

Hang Clean: 60x2, 65x2, 70x2, 75x2, 80x2,

Clean Pull: 80x4 sets x3

Clean Deadlift; what was I thinking, that should have been snatch grip deadlifts: 110x3, 140x2,

Dumbbell Clean & Press, 28kg dumbbells: x7,

Reverse Pushup Into Bridge: 45sec hold, DFD: 60 sec hold.

Very Good Training To You All!

Sjaak

[Jack]

November 11 2008 Workout

2 supersets: dip x14, dynamic good morning x14, 1 leg squat x8,

Clean Grip Snatch, 1 squat: barx2x2, 30x2x2, 35x2x2, 40x2x2, 45x2x2: last set fail,

Snatch Grip Clean & 3xPress & Squat: 45x2, 47.5x1, 50+2xpress x1, 50+3x press (push press) x1,

Barbell Bent Over Row: 50x5, 55x5, 60x4, 65x4, 70x4.

Happy Training!

Sjaak