Thursday - Snatch 205 and 215 attempts, etc

Snatch
95 x 3,3
135 x 2,2,2
165 x 2,2
185 x 2
205 x m,m,m,m, This wasn't even hard just kept missing.
185 x 1
195 x 1
205 x 1,1
215 x m,m,m,m (missed the first one behind)

Clean
185 x 3
205 x 2
235 x 1
255 x 1 (this hurt, I need to stop cleaning for the time being)

Cable rows
warmups x 3x10
140x 10,10,8

Pullups
BW x 5,5,5,5,5

Reverse flies
15x 10,10,10,10

DB row
70 x 10,10

Plate pullover
35 x 10

Current goals

1. Continue rhomboid rehab to get it better

2. Snatch PRs

3. Decent one arm pushup

4. Try and fix the quadratus lomborum problem

5. Handstand pushup

6. Clean and jerk PRs when I can

Tuesday bw

Leg raises

Bw squats

Slow sidekick, front kick

10+10sec x 2 (each kick twice thru)

Push-up

3 x 10

One hand push-up

3 x 5

Focusing on less contortion

One leg L sit

1 x 60sec

Lsit presses

60 s in many inrcrement (avg 5 count)

Handstand press

Very small rom. Focusing on increasing.

5,5,5

Monday - Snatches 205 for 5 singles, other stuff

Monday morning - pushups, leg raises, etc

Gym

Snatch
95 x 3
135 x 2
165 x 2
185 x 2
205 x 1,1,1,1,1 (5 singles, no misses, 93 kg, 95%)

Clean and Jerk
135 x 3
185 x 3
205 x 2
235 x 2
255 x 1,1clean only
Hurt at the top, in the jerk preparation, at the top of the jerk, and when letting the bar off my shoulders. Stopped here.

DB reverse flies
5 x 20
15 x 10,10,10,10

BSQ
135 x 15,15
Decided to keep it light and just get some volume in on the rhomboid.

Sunday - body weight stuff

Jump rope

200,150

L sit one leg hold

15s x 4

Push-ups

10,10,10,10

One arm push-up

5,5,5

Lsit press 

20,20,20

Handstand hold using wall

20sx4

Ab wheel

15 x 3

Thursday - Hang snatch (85kg), cleans, other

Hang snatch

95 x 3,3

135 x 2

155 x 2

175 x 2

185 x 2,2,2,2 (85)

Clean

185 x 3

205 x 2

225 x 2

255 x 1,1

Hurt at the top of the catch, when letting the bar drop...weird. Stopped here.

Pullups

BW x 5

45 x 5,5,5,

Hang Leg raise

BW x 10,5

Bench

95 x 5

135 x 5

185 x 5

205 x 5,5

Back Squat rehab

135 x 15

155 x 15,15

Maybe a bit more next time.

Rear delt raise

10x 10

15 x 10,10

Wednesday -snatch 91 for singles

Ate way too much

Snatch

95 x 3,3,3

135x2,2

165x2

185x2

200x0,1,1,0,1,1,0,1 (91kg)

Power clean

185 x 3,3

215x2

235x2

255x2

Hurt back a bit

Cable rows 

10,10. @ 100

Pull-ups

25 x 5,5,5

Monday - Snatch 195 (88), Clean and Jerks, Squat

Snatch
95 x 3
115 x 3,3
135 x 2,2
155 x 2
175 x 2
195 x 2,2,2 (90.6%)
(88kg)

Clean and Jerk
135 x 3
185 x 3
205 x 2
235 x 2
255 x 2, Clean only, then 2 C&Js

Back squat
185 x 15,15,15
The idea was to go heavy enough to work my rhomboid but not so heavy that it hurts. This hurt while breathing between reps and I could feel it after. I'm going to drop the weight a bit. 135 was fine, so perhaps 160 or so next time. The pain didn't start until I was really breathing heavily in the sets.

Pullups
BW x 5

Monday morning

Foot supported L sit

20sx 3

60s x 1

Pistol (each side)

5,5,5

Last week - wed, thurs, sat

Wed

Body weight workout plus about 5 min jump rope

Thurs

Same

Sat

Hiking and carrying large rocks (100 lbs+)

Monday - Snatch 90%, lighter Clean and Jerks, Rehab etc

Snatch
95 x warmup
135 x 2,2
155 x 2
175 x 1,1,
185 x 0,0,1,1 (having some trouble with the knurling, these were close lifts)
195 x 1,1,0,0 (91%, 89KG)
Trying to keep my back set before the lift/during.

Back squat
135 x 15,15,15

Power clean and Jerk
135 x 3,3
185 x 2
205 x 2
225 x 2

Pullups
25 x 5,5,5,5,5,
BW x 10,8

RC Situp
10 x 10,10 (weight behind head)

rehab cable rows

Basic Training Template

Trying to come up with a basic training template given that I cannot do all the lifts I'd like to do due to injury.

If I miss a day that I was supposed to lift, try and at least get in 30 minutes of cardio (probably jump rope since that requires little space. I will not be able to get all the days, but try to keep the core of Monday, Thursday, Sunday at the very least.

Monday
1 full Oly lift, 1 partial or full Oly lift (hang, etc, lighter. If not singles, then at least 3 sets at or near the top weight. Preference for more volume.
Weighted pullups
Ab exercise
Any PT exercises.
Cardio exercise.

Thursday
1 full oly, 1 partial - same scheme as Monday, but low volume.
Bench Press
Player's choice pullups
Any PT exercises.

Friday
Same Oly Scheme, higher volume.
Ab exercise
Any PT exercises.
Cardio exercise.

Saturday
Same oly scheme, higher volume.
BW pullups.
PT exercises.
Cardio exercise.

Sunday
oly scheme, lower volume
bench press
Players choice exercise.
PT exercise.

Thursday - Snatch PR 215, Bench, etc

Snatch
95 x 3
115 x 3
135 x 2
155 x 1
This was all without straps above.
175 x 1
185 x 1
195 x 1
205 x 0,1
215 x 1 (PR!) 98 KG

Clean
205 x 3
225 x 2
255 x 1 Felt shitty.
Clean Pull 255 x a few

Bench
140 x 5
160 x 5
190 x 5
205 x 5,5
220 x 3

Pullups
35 x 5,5,5,5,4

A good day.

Monday - Hang Snatch 165, Cleans, etc

Hang Snatch
focus on speed and strong pull
95 x 3,,3
115 x 3,3
135 x 3,3
165 x 2,2,2,2,2 (75 KG)

Clean
165 x 3
215 x 2
255 x 2
275 x 1,1 (125)

+cable rows, BW pullups 2x5

Sunday - Snatch 205 (93), attempt 215 (98)

Snatch
bar work
95 x 3
115 x 3
135 x 2,2
155 x 2
165 x 1
175 x 1
185 x 1
195 x 0,0,1 (these were good attempts)
205 x 0,1 (93KG)
215 x 0,0,0 (very close, but couldn't hold it at the top)
http://youtu.be/aPNv5Wsr-OA

Bench
135 x 5
160 x 5
185 x 5

Pullups
BW x 5
35 x 5,5,5,5,5

Saturday - Light snatch work and running

Hang Snatch
-lots of bar work
2 pulls + 1 hang snatch
95 x 3,3
115 x 3,3,
135 x 3,3,3, (gotta check total number)

Snatch
155 x 1
165 x 1,1

Trained a friend how to snatch and clean today.

Sprints
100M x 6

Thursday - Snatche 84, Cleans, Bench Press

Snatch
95 x 3,3
115 x 3
135 x 3,2,
155 x 2
165 x 2
175 x 2
some issues with the knurling making this more difficult
185 x 1,1
195 x 0

Clean
135 x 5
185 x 4
205 x 3
235 x 2
255 x 2

Snatch pull
255 x 4,4,4

Bench
95 x 5
115 x 5
135 x 5
160 x 5
205 x 5
225 x 4/5, 2/3

Sprints x 6 on the length of the track

Friday - Snatch 84 x 7x1, Power cleans

Snatch

focusing on getting under quickly

bar x warmup

95 x 3,3

115 x 1+2,1+2

135 x 1+1

155 x 2

175 x 1,1,1

185 x 1,0,1,1,1,1,1,1

These were feeling really good.

Power Clean

135 x 3

185 x 3

215 x 2

235 x 2

255 x 1,1

stopped, getting a little difficult on shoulder

Cable rows - multiple sets