Tuesday - Snatch PR 100 KG, etc

Snatch
95 x 5,5
135 x 3
165 x 3
185 x 2,2
195 x 1
205 x 0,1
215 x 1
220 x 1 (100 kg) PR

Snatch Pull
185 x 5,5

Press
135 x 5,4

Behind the Neck Jerk
135 x 3,3,
185 x 3,3,3
keeping it light for technique without hurting my rhomboid

Reverse flies
10 x 5x10

cable rows
120 x 15
lighter flexed holds

Monday night - bodyweight

Just to get some exercise

Pushups with feet on chair - a few sets of 20

Lying leg raises -
BW x 25 x 3
2.5 lbs between feet x 25 x 2
2.5 x circling, 10 each side x 2

stretching

Standing forward, side, and rear leg raises

Front and side kick slow kicks x 10

Sunday - Snatch 205, Bench 215, etc

Started off with an hour of martial arts training. From kicks and roundhouses.

Snatch
95 x 3,3
135 x 3
155 x 2
165 x 2
185 x 2
195 x 2
205 x 1,0,1,0 (decided to stop, wasn't going too well)
185 x hang pull + hang snatch

Bench
135 x 5
185 x 5
215 x 5,5
185 x 8

Pullups
25 x 5
45 x 5,5,5

Back Squat
135 x 9
225 x 8,8 (gonna stick with high reps for now, low weight)

Reverse flies
10x ,10,10,10,10,10

Good morning
95  x10,10

Saturday body weight

Jump rope warmup

Push-ups

20,20,20

Pull-ups (thick bar)

8,8,8

Leg raise (tree branch lol)

-8,8,8

Thursday - Bench 205, other stuff

Bench
135 x 5
185 x 5
205 x 5,5,5

Hang Snatch
95 x 3
135 x 3,3
155 x 2
This really hurt my right wrist so I stopped.

Snatch Pull
225 x 5x5

Reverse flies
10 x 4x10

Hanging Leg Raise
BW x 10,10,8

Press
95 x 6,8,6

Pause Squat
225 x 5,5

Tuesday - Snatch 205, Deadlift 415

Snatch
85 x 4,3
135 x 3
155 x 2
185 x 2
205 x 1,1,1 (felt a lot better today)

Deadlift (seeing if I could do it)
185 x 5
255 x 5
205 x 3
365 x 3
415 x 1

Light BSQ
135 x 3 x 5paused

Hanging Leg Raise (toes to bar)
BW x 8,8,8

Reverse flies
10lbs x 7 x 10

Sunday - Bench 250

Snatch
95 x 2
135 x 2,2
155 x 2
175 x 1
185 x 1,0,0 (kept it light because my shoulder was hurting from overdoing it Thursday)

Bench Press
135 x 5p
165 x 5p
185 x 5p
205 x 5
215 x 5
225 x 2
235 x1
250 x 1 (tie PR from 2010)

Reverse flies
10 x 10
15 x 10

cable reverse flies
10,10

Cable row
100 x 10,10

Saturday - BW

Some pushups, slow kicks, leg raises.
Ran through forms up to 1st dan.
Few sets of pullups on the swingset bars.

Friday - Snatch 205, Squats, over did it

Snatch
95 x 2,2
135 x 2,2
165 x 2
185 z 2
195 x 1
205 x 1
215 x 0,0,0 (very close on second one)
185 x 1
195 x 1
205 x 1
215 x 0

Clean and Jerk
185 x 3
205 x 3
235 x 2
255 x 1,1,1 (this was heavier than I should have gone, looking back)

Pullups
BW x 8,8,8,8

Paused Back Squat
225 x 5p
245 x 5p
255 x 5p (Too much, I'm in pain the next day. Maybe combo of this and clean and jerks)

Tuesday morning - Snatch 205, Bench 185, other

Bench Press
145 x 5
165 x 5
185 x 5,5,5

Snatch
115 x 2,2
135 x 2,2
165 x 2,
185 x 0,1,1
195 x 1
205 x 1,1,0 (93 kg)
185 x 2,1

Clean and Press
135 x 1+3,1+3,1+3

Back squat
185 x 5paused
225 x 5paused
245 x 5p,5p
pause was 5 count

Reverse flies
10 x 10,10,10,10

Pullups
6,6,6

Hang Leg raise
8,8,7+1

Saturday - Snatch 200, etc

Early morning working, but not too bad.

Snatch
95 x 4
135 x 2,2,2
165 x 2
185 x 2
200 x 1
205 x 0 (tired)
185 x 2

Clean and Jerk
135 x 1+3,1+3
205 x 1,1
225 x 1,1,
245 x 1
255 x 1+m, 1
205 x 1

Pullups
BW x 6,8,8,6

Cable Row
100 x 8
120 x 8
140 x 8,8,8

Reverse flies
15 x 10,10,10

Thursday -Snatch 205, etc

Snatch
95 x 3
135 x 2
185 x 2
185 x 2
195 x 1
205 x 0,1 (93)
215 x 0 (97)
185 x 2,2

Cleans
185 x some
205 x a few to practice

Bench Press
145 x 5
185 x 5
205 x 5
215 x 5,5,

Pullups
BW x 5
45 x 5,5,5

Cable rows
100 x 10
120 x 8,8,8

Reverse flies
15 x 10,10

Back Squat
135 x 10
185 x 5
225 x 5,5,5, (slow paused reps)

Tuesday - BW

standing leg raises warmup

Pushups
10,10,10

Ab wheel
2x standing
from knees 10,10,10

pistol squat
10,10

slow kicks (front and sidekick)
10+10s hold at end

three finger assist 1 hand pushup
5,5,5

Bent leg L sit
15s, 15,1515 (last set weak)

Sunday -Snatches 195, etc

Snatch
95 x 3
135 x 2,2
165 x 2
185 x 1,0,1,1
195 x 1,0,1,0 (tired)

BSQ:
135 x 15

Bench
95 x 6
145 x 5
185 x 5
205 x 5,5,5

Deadlift
135 x 5
205 x 5
295 x 5
345 x 3,3,3

Pullups
BW x 10,10,10

Reverse flies
15 x 10,10,10

Isometric Stretching

From "Stretching Scientifically", Thomas Kurz

Three methods of isometric stretching recommended:

1. Stretch non-maximally with continual increases until you cannot, then apply short strong tensions to increase stretch, then hold last tension for up to 30s.

2. Stretch maximally, hold tensed until cannot, decrease stretch, then increase with tension, so on holding the last tension for minutes.

3. Recommended by author: Stretch nearly maximally, tense 3-5sec, relax and stretch again. Repeat until stretched maximally. Tense for up to 30sec, starting with less than this. Rest 1 minute, repeat, 3-5 total times.

Sat - home body weight

Warmup jump rope and high kicks

Leg raises 

20,20,20

Push-ups

10,10

Finger assisted one hand push-up

5,5,5

Raised feet push-ups (chair)

10,10,10

Bent leg L sit hold

15s x 4

Stretches

Some slow kicks