Triple Extending

token · 20-04-2012 4:03pm

Molly wrote: »

Spent ages stretching beforehand, found something that works good for my ankles, hurrah!

Don't hold out on us! what is it?

Edwardius · 20-04-2012 5:21pm

token wrote: »

Don't hold out on us! what is it?

https://www.youtube.com/watch?v=OAK2t5qPlrE

You'll feel a crack and immense pain but that's how you know it's working.

Molly · 20-04-2012 9:19pm

Day 5

Snatch Complex
6 reps each exercise; just one round.

Arnold Press from the bottom of a squat
5 x 3 x 10. Much easier on second and third set as i had a knee in my back :pac:

Snatch Balance
20 x 3
30 x 3
40 x 3
50 x 3
55 x 3
60 x 3
65 x 3
58 x 2 x 3 (missed one rep somewhere here)

Behind the neck shoulder press from a split position
20 x 5
30 x 5
35 x 5
45 x no
42.5 x 4
34 x 8
34 x 7

Back Squats
20 x 5
60 x 5
80 x 3
100 x 3
110 x 1
125 x 5
112.5 x 4 x 5

Dumbbell row
30 x 5
25 x 3 x 8

Good day. Got program slightly altered to account for nationals.

For token;

https://www.youtube.com/watch?v=aLj_VkfQzJI

I also do it with a bandwhere i stagger my stance, bend my back knee and transfer weight to my front leg, works quite well too.

Molly · 23-04-2012 8:16pm

Day 6
Snatch Complex for 1 round

Snatches from above the knee
20 x 2
30 x 2
40 x 2
45 x 2
50 x 2
55 x 2
46 x 3 x 2

Cleans from above the knee + power jerk
40 x 3
50 x 3
60 x 3
68 x 3
60 x 3 x 3

Front squats
20 x 5
40 x 5
60 x 5
80 x 5
100 x 5 (PB)

Jerk dips
120 x 5 x 3

Front squat
90 x 5

Ran out of time. Decent session. Very sore at the start so happy i got through things. PB on front squat for reps.

Molly · 25-04-2012 8:25pm

Not a lot of time today, a common theme lately

Messing around with sott's presses for a while

Drop Snatches
20 x 3
30 x 3
40 x 3
45 x 3
49 x 3
44 x 3 x 3

Snatches from above the knee
20 x 2
30 x 2
40 x 2
50 x 2
55 x 5
60 x 1 (failed second behind)
54 x 3 x 3

Defecit Trap bar deadlifts
+50 x 5
+90 x 5
+110 x 5
+90 x 2 x 5

Wanted to do one more set of deadlifts and had push presses to do. Will do the push presses friday

Molly · 28-04-2012 12:24am

Today

Snatch Complex Warm up

Hang Clean Above the knee & jerk
20 x 2
40 x 2
60 x 2
70 x 2
75 x 2
83 x 2
87 x 1.5 (failed 2nd jerk)
77 x 2
77 x 2

Front Squat
20 x 5
60 x 5
80 x 5
90 x 5
103 x 5 (PR)
90 x 5
90 x 5
90 x 5

RDLS
60 x 5
80 x 5
100 x 5
110 x 5
100 x 5
100 x 5
100 x 5

Lat pulldown
35 x 10
40 x 10
45 x 10

Reverse crunches
4 x 12

Molly · 02-05-2012 8:55pm

Snatch Complex
7 reps each exercise; just one round.

Arnold Press from the bottom of a squat
5 x 3 x 10.

Snatch Balance
20 x 3
30 x 3
40 x 3
50 x 3
55 x 3
60 x 3
65 x 3
60 x 2 x 3

Back Squats
20 x 5
60 x 5
80 x 3
100 x 3
110 x 1
120 x 1
130 x 3

(PR)
112.5 x 4 x 5

Behind the neck shoulder press from a split position
20 x 5
30 x 5
35 x 5
42.5 x 5
34 x 3 x 8

Dumbbell row
30 x 5
25 x 3 x 8

Arnold press are getting easier. Snatch balance weren't great today, back squats were annoying, 110 was heavy 120 heavier 130 x 5 just wasn't happening. Pressing was good and rows are annoying because i still can't bend my baby finger.

Molly · 16-05-2012 9:02pm

Snatch from above the knee
20Kg x 2
30Kg x 2
40Kg x 2
45Kg x 2
50Kg x 2
55Kg x 2
45Kg x 3 x 2

Clean & Power Jerk from above the knee
40kg x 3
50Kg x 3
60Kg x 3
65Kg x 3
60Kg x 2 x 3

Front Squats
20Kg x 5
60Kg x 5
80Kg x 5
100Kg x 5
80Kg x 3 x 5

Jerk Dips
120Kg x 5 x 3

Two weeks off, DOMS going to be bad! Snatches felt amazing though! Going to try knuckle down a bit on my training for a while but will be interupted by the euros and some potential work travel. Will do my best.

Molly · 19-05-2012 2:59pm

Today

Sotts' Press
Messed around with a few of them

Drop Snatch
20Kg x 3
30Kg x 3
40Kg x 2
45Kg x 2
50Kg x 2
55Kg x 2
45Kg x 3 x 2

Snatch fro above the knee
20Kg x 2
30Kg x 2
40Kg x 2
45Kg x 2
50Kg x 2
55Kg x 2
60Kg x 2
55Kg x 2 x 2

Trap bar deadlifts from a defecit
+40Kg x 5
+80Kg x 5
+110Kg x 5
+90 Kg x 3 x 5

Push Press
20 x 5
40 x 5
60 x 5
54 x 3 x 5

Decent session

Paudee · 20-05-2012 1:05am

I was 'training' today.. it went a little something like this

https://www.youtube.com/watch?v=oabcM9SOF-E

Paudee · 20-05-2012 1:11am

Eh, wtf is KStarr doing in a munster t-shirt!

Molly · 22-05-2012 9:36pm

Today

Hang clean and jerk
40 x 2
60 x 2
70 x 2
80 x 2
85 x 2
90 x no jerks
81 x 2
81 x 2

Front squats
60 x 5
80 x 5
90 x 5
103 x 5
90 x 5
80 x 5

Hang cleans were great. Jerks were really good until the ninety. I was really getting under them then messed up the max set. Front squats were hard. The fifth rep of 103 was almost a miss. But fought through it. Decent session. Will finish tomorrow

Molly · 28-05-2012 7:34pm

Must train more frequently

Finished off session 12

RDLS
60 x 5
80 x 5
100 x 5
120 x 5
110 x 3 x 5

Tricep cable extensions
35 x 12
40 x 12
45 x 12

Reverse crunches
4 x 12

Lat pull down
35 x 10
45 x 10
50 x 10

Did what had to be done.

Molly · 04-06-2012 2:53pm

Arnold presses in a squat
5kg x 3 x 10

Snatch balance
20kg x 5
30kg x 5
40kg x 5
50kg x 5
60kg x 5
65kg x 5
60kg x5
60kg x 5

Squats
20kg x 10
60kg x 5
80kg x 5
100kg x 3
110kg x 2
120kg x 5
110kg x 4 x 5

Behind the neck press from deep split
20kg x 5
30kg x 5
35kg x 5
42kg x 5
34kg x 2 x 8
34kg x 5

Good session, felt really loose. Got hand x rayed yesterday. Finger is not broken but still can't move it. Hurts when overhead as I can't grip the bar well. Have to get some work on it. 3 more sessions then holidays. After that will have to knuckle down.

Molly · 06-06-2012 10:54am

Snatch from Above the knee
20 x 4
30 x 2
40 x 2
50 x 2
55 x 1,f
45 x 2 x 2

Clean from Above the knee & Power Jerk
40 x 3
50 x 3
60 x 3
65 x 3 (last one pressed out)
60 x 2 x 3

Front Squats
60 x 5
80 x 5
90 x 5

Cable Tricep Extensions
35 , 40, 45 x 12

My legs do not want to work, walking is horrendous and stairs are out of the question.

Molly · 23-06-2012 3:17pm

Day 1 of new program

Arnold Press from a squat
5 x 10
7.5 x 10
7.5 x 10

Snatch
30 x 2
40 x 2
50 x 2
55 x 2
60 x 2
54 x 2
54 x 2
54 x 2

Snatch Balance
20 x 4
30 x 3
40 x 2
50 x 2
60 x 1
65 x 1
60 x 1
60 x 1
60 x f

Jerks from rack
20 x 4
30 x 3
40 x 3
50 x 3
60 x 3 x 3

Back Squats
20 x 5
60 x 5
80 x 3
100 x 3
110 x 2
120 x 2
130 x 2
112 x 3 (handwriting failure, 7 looked like a 2)
117 x 3
117 x 3
93 x 5
93 x 5

Snatches were okay for the first time snatching in ages. Right hip was twisting inwards forcing me onto my toe but saved it both times on 60. Jerk blocks would make jerking much easier as lowering the bar destroys me. Expecting bad doms.

Molly · 24-06-2012 6:35pm

Slow 2.7 mile run

Molly · 26-06-2012 8:49pm

THe doms. They were bad

Day 2 of program

Hang snatch from above the knee, then from below the knee
20
30
40
50
55
60 fail below the knee, slow getting under
60 fail below the knee, lost behind
54 x 3

Clean, front squat, jerk dip x 2, jerk
20
40
50
60
70
75
80
85

Clean pulls from 4 inch deficit
60 x 3
80 x 3
110 x 3 x 4

YTWL
(5,5,5,5) x 3

Great session, snatches from aove the knee felt great, below the knee felt awkward though. Lack of doing the movement before. Will get better. Clean complex was hard, 85 was supposed to not include a front squat. Jerks hurt the palma of my hand due to m finger being messed up. Pulls were awkward at first until I realised the bar needs to start a bit further away from you. Was banging y shins on the set of 60.

Molly · 30-06-2012 2:45pm

Day 3

Drop Snatch
20 x 6
30 x 4
40 x 4
45 x 3
49 x 4 x 3

Snatch from below the knee
20 x 4
30 x 3
40 x 2
45 x 2
50 x 1
55 x 1
60 x f
60 x 1
63 x 1
65 x 1
58 x 1, f
50 x 2 x 2

Power Jerk
20 x 6
40 x 3
50 x 2
60 x 2
65 x 2
60 x 3 x 2

Snatch Pulls from Deficit
40 x 6
60 x 4
70 x 3
77 x 3 x 6

Decent session, maxing tomorrow.

Molly · 01-07-2012 4:16pm

Snatch
up to 66kg, two fails at 70kg, first my knee touched, second was the same

Clean & jerk
up to 85kg, then missed jerk at 90kg, then made 92kg, just missed jerk at 97kg, and knee touched ground on 100kg.

Front Squats
up to 100 x 3, was really heavy. tried 110 for 3, the second rep was a huge grind so didn't attempt a third. 110 is a 2 rep pr.

Alright session, was quite hungover. Right hip needs a lot of work

Molly · 04-07-2012 10:32pm

Arnold Press in a squat
5kg x 10
7.5kg x 10
7.5kg x 20

Snatches
20 x 4
30 x 3
40 x 2
45 x 2
50 x 2
55 x 2
60 x 2
54 x 2 x 2

Snatch Balance
20 x 4
30 x 4
40 x 2
45 x 1
50 x 1
55 x 2
60 x f, 1
63 x 1
65 x 1
68 x 1

Jerks
20 x 4
40 x 3
60 x 3
68 x 3

Squats
20 x 5
70 x 4
100 x 2
110 x 2
120 x 2
135 x 3 PR
120 x 3 x 3
101 x 2 x 5

Arnold presses from squat are getting much easier, mainly due to my bottom position starting to improve a little. Snatches were fine to 60 but then my hip started acting up and knee started to touch the ground so didn't go higher, happened a little on the 54's as well. Snatch balances were good, jerks are a pain in the ass without blocks. Lowering jerks is awful. Squats were great. Was aiming for 135 as a 2rm. First rep was easy, second rep was easy enough so went for a third and although it was hard, it was manageable. That's the most weight I've ever squatted so pretty pleased with that.

Molly · 09-07-2012 8:58pm

Today

Snatch from above the knee, snatch from below the knee
20,30,40,50,55,60,54,54

Clean, Front Squat, 2 Jerk dips, Jerk
40, 60, 70, 80, 85, 90 f (on jerk)

Clean Pulls from 4 inch deficit
110 x 3 x 3

YTWLs
2kg x (5,5,5,5) x 3

Bleh hip feels like it's getting worse.

Paudee · 09-07-2012 10:51pm

*never trains again*

Congrats doode.

Molly · 13-07-2012 7:36pm

Snatch
30 x 2
40 x 2
50 x 2
40 from hip x 2 x 3
50 x 2
55 x 2
55 x 1
60 x 1
65 x 1
65 x f

Clean & Jerk
40 x 1
60 x 1
70 x 1
80 x 1
90 x 1
95 x 1
101 x no jerk (PR Clean)
103 x f,f

Front Squat
20 x 5
60 x 3
80 x 2
100 x 1
110 x 2

Got some work done on my hips and they feel much loser but snatches were just all wrong today. Going to stop going from the floor for a while. 101 clean was nice, was a little over excited and just hung out in the hole for a bit too long, but recovery was still pretty easy, easier than 95 actually. The Jerk was so incredibly close

103 were bad attempts. 110 was easier this week.

Molly · 19-07-2012 1:44am

Snatch Complex

2 rounds
7 Overhead Squats
7 Jumping Overhead Squats ( all the rest of the exercies were from lower box to higher box)
7 Drop Snatches
7 From hip
7 From above the knee
7 From below the knee

Drop Snatches
20 x 6
30 x 4
40 x 4
40 x 3
45 x 2
50 x 3
50 x 2

Snatch from below the knee
20 x 2
30 x 2
40 x 2
45 x 2
50 x 1
55 x 1
60 x f,1
65 x f

Power Jerk
20 x 4
40 x 2
60 x 2
55 x 4 x 2

Bottom position on snatch is getting much better, really focusing on speed under the bar on snatches at the moment as well. Power jerks were just light today. Was supposed to do snatch pulls from a deficit but ran out of time.

Molly · 20-07-2012 8:29pm

Arnold Press in a Squat
5, 7.5, 7.5 x 10

Snatch Complex same as last day

Snatch from the Hip
20 x 3
30 x 3
30 x 3
35 x 3
40 x 3 x 5

Snatch
40 x 2
40 x 2
40 x 2
45 x 2
50 x 2
45 x 3 x 2

Jerks
20 x 3
40 x 3
63 x 3 x 3

Back Squats
20 x 5
60 x 4
80 x 3
100 x 2
110 x 1
120 x 1
130 x 1
135 x 2
122 x 3 x 3
102 x 2 x 5

Snatches felt great today. Jerks were good too, hand is almost fully healed. Squats were heavy, lack of sleep and food over the past couple of days I guess. Happy with 135 for the day

Molly · 26-07-2012 7:22pm

Today
1 round of snatch complex

Snatch from hip, from above knee
20 x 2
30 x 2
40 x 2
45 x 1
50 x 1
45 x 3

Clean, Front Squat, 2 Jerk dips, 1 Jerk
30, 40, 50, 60, 70, 80

Clean Pulls from a defecit
70 x 3
100 x 3
110 x 4 x 3

YTWLS
1.5kg x (5,5,5,5) x 3

Awful session, was falling asleep at the desk in work, rushed to the gym, no time for a warm up so straight into things. Had to skip out on a round of the snatch complex earlier. Recovery from a 70kg clean felt hard so yeah, not a great day. Stuff got done though

Molly · 30-07-2012 8:41pm

Today

2 rounds of usual snatch complex

Drop Snatches
20 x 5
30 x 5
40 x 5
45 x 2
49 x 4 x 1

Power Jerks
20 x 4
30 x 2
40 x 2
50 x 2
60 x 2
65 x 2
73 x 1, f
60 x 4 x 2

Snatches from below the knee
20 x 2 x 2
30 x 2 x 2
40 x 2
45 x 1
50 x 1
55 x 1
60 x f, 1
54 x 3 x 1
45 x 2 x 2

Great session. Snatching is starting to feel good

Molly · 01-08-2012 7:09pm

Today
Maxing
Load of balls 57/95

Incredibly emo.

Molly · 07-08-2012 9:48pm

Arnold Press from a Squat
5,5,7.5 x 10

2 rounds of snatch complex

Snatches from the hip
30, 35, 40, 40, 45, 45, 45, 45 x 3

Snatches from the floor
30, 40, 45, 50, 55, 50 ,50 x 2

Back Squats
20 x 5
70 x 4
100 x 3
110 x 1
120 x 1
130 x 2

Ran out of time so had to cut some squats and jerks out. Had to play a soccer match after this so that was fun. On a plus, the snatches today were actually quite nice, bar wasn't looping so I was happy, seems to have clicked in my mind what i need to do.

Triple Extending

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