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Don't even know what to call it any more.

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  • Warm up

    1. Snatch
    40 - 4 x 3, 45 - F, F, 3 x 3

    Power snatch 
    50,55,58,58,58,60 x 3

    2. Conditioning with weightlifting 
    Exercise/weight

    8 P snatches @ 40kg
    8 P cleans @ 60kg
    8 BO rows 60kg
    8 squats @ 60kg
    8 Good mornings @ 40kg
    8 push presses @ 60kg

    5 min breaks between each round
    Times per round
    1. 5:16
    2. 5:09
    3: 6:14
    4. 5:50

    3. Cable baseball swings
    4 x 8 each side
    s/s with
    Lat pull down
    55kg - 4 x 10

    4. Prowler + 50kg
    10' Con block with gymfreak
    16/17trips each (40m per trip) depending on who was counting

    5 min cool down on bike

    Stretch.






  • 4. Prowler + 50kg
    10' Con block with gymfreak
    16/17trips each (40m per trip) depending on who was counting
    .

    Twas 15 trips each!!!! I was the one with the clear head at the end so I'm most certainly correct....that...AND the fact that you can't discern whether it was 16/17 might show that you lost count!!!!:pac::pac:




  • Haha!

    You said 16 at the end.
    Now you're saying 15.
    I still think 17.

    I had my 15th done at 08:46.....
    I remember that for sure.




  • Haha!

    You said 16 at the end.
    Now you're saying 15.
    I still think 17.

    I had my 15th done at 08:46.....
    I remember that for sure.

    NOPE! That was my point! I was saying 15 and you were ignoring me...or maybe your head was a bit fuzzy at the time...you did look a little tired:P:P:pac:




  • Tired is good.

    You need to make your choo choo train go faster!


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  • Tired is good.

    You need to make your choo choo train go faster!

    And you need to up your work capacity :D:D:P




  • gymfreak wrote: »
    Tired is good.

    You need to make your choo choo train go faster!

    And you need to up your work capacity :D:D:P

    Ah, that old chestnut!
    I'll get there.




  • Saturday morning

    Warm up
    BW squats
    Leg swings front & lateral
    Lunges
    Hip flexor stretch - 3 x 10s e/s
    Foam rolling

    Front squats
    30kg - 15
    40kg - 12
    50kg - 10
    60kg - 8
    70kg - 5
    80kg - 3
    90kg - 2
    100kg - 1
    90kg - 2
    80kg - 3
    70kg - 5
    60kg - 8
    50kg - 10
    40kg - 12
    30kg - 15

    Seated leg ext
    5 x 12

    Seated hamstring curl
    5 x 12

    Strict Military press
    20kg - 2 x 10
    30kg - 10
    40kg - 8
    50kg - 6
    55kg - 3
    60kg - 3 x 3

    Front raises
    5 x 12

    Lateral raises
    5 x 12

    Rear delt flies
    5 x 12

    Inc DB press
    10kg DBs - 10
    18kg DBs - 10
    22kg DBs - 8
    32kg DBs - 5 x 5

    Curls - 10 x 12

    Tri Rope extensions - 10 x 10

    Face pulls - 5 x 15
    Calf raises - 5 x 12

    Loads of foam rolling


    Then:
    90 Mins bent over in a hinged hip position with the hamstrings engaged footing turf in the bog with auld lad. 

    Time for pints




  • Warm up

    1. Power snatch 
    50,55,55,5558,58,x 3

    2. Conditioning with weightlifting 
    Exercise/weight

    8 P snatches @ 40kg
    8 P cleans @ 60kg
    8 BO rows 60kg
    8 squats @ 60kg
    8 Good mornings @ 40kg
    8 push presses @ 60kg

    5 min breaks between each round
    Times per round
    1. 4:10 PR
    2. 4:58
    3: 5:12

    Dripping sweat. 

    3. Cable baseball swings
    4 x 8 each side
    s/s with
    Face pulls
    4 x 15

    4. 10' con block on the rower
    30s on/30s off
    Avg distance covered - 145m

    Stretch.




  • Conditioning

    1.10' block
    Farmers walk.
    2 x 25kg farmers bars x 40m
    Prowler + 50kg x 40m
    10 trips of each going every 30sz
    Average of 27s for walks & 18s for prowler
    3s break after carries, 12s after prowler.

    2. Farmers walk
    2 x 50kg farmers bars x 40m
    5 trips on the minute for 5 minutes
    Work:rest was 1:1

    3. KB carries (10 min block)
    16kg Waitor carry left arm x 40m
    16kg Waitor carry right arm x 40m
    28kg Suitcase carry left arm x 40m
    28kgSuitcase carry right arm x 40m
    Repeat for 10 minutes. No rest.
    5 rounds

    4. 10' block on Prowler + 105kg x 40m
    10 trips in 10 mins
    Quickest trip 24s
    Slowest - 40s
    Avg work:rest was 1:1

    5. 200m weighted carry - + 50kg in 3 mins

    6. Gunz
    OH Tri Rope ext - 4 x 12
    Cable curls - 4 x 12


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  • Wednesday 25th

    1. Snatches
    30 - 3 x 3
    40 - 2 x 3
    45 - 2 x 3
    50 - 3 x 1

    Power snatches
    6 x 3 - Stepload
    50,55,55,55,57,57

    2. Clean & Jerk
    80kg - 1
    85 - 2 x 1
    82 - 2 x 1
    80 - 6 x 1

    3. Snatch pulls
    70kg - 5 x 3

    4. Back squats
    60kg - 10
    65kg - 10
    70kg - 10
    75kg - 10
    80kg - 10

    Conditioning
    6 x 20s on the battling ropes for the Craic.

    Feeling really tired at the moment from the conditioning.
    Failed a couple of cleans at 85kg coz legs said gway ta took ourra that. 

    It's to be expected.
    Jerk was very solid though. 




  • Morning session

    Upper body (chest & back)

    Warm up

    1. Bench
    20 - 3 x 10
    40 - 2 x 8
    60 - 8
    70 - 5
    80 - 5
    85 - 5 x 5

    2. Inc DB bench
    12s - 10
    20s - 5 x 10 

    3. DB Rows
    26kg - 10 e/s
    40kg - 5 x 8 e/s

    4. Lat pull down
    3 x 15 @ 55kg

    5. Pec fly machine
    2 x 20
    3 x 12

    6. Face pulls
    5 x 15

    5 mins on bike.

    Lunch
    Omlette, Caesar salad & 2 coffees.

    Out to ECB

    Warm up

    1. Power snatch 
    50,55, 55, 58,58,58,50,50x 3

    2. Conditioning with weightlifting 
    Exercise/weight

    8 P snatches @ 40kg
    8 P cleans @ 60kg
    8 BO rows 60kg
    8 squats @ 60kg
    8 Good mornings @ 40kg
    8 push presses @ 60kg

    5 min breaks between each round
    Times per round
    1. 3:25 PR by 45s
    2. 4:21
    3: 4:42
    4. 4:48
    very happy to keep them all under 5 minutes. Would love to get one under 3 minutes.

    3. Cable baseball swings
    4 x 10 each side

    4. Rower
    10' block
    30s on/30s off

    Stretch.

    Was 105kg on 2nd July
    Was 102.8 on 7th July for Leinster Open
    Was 99.8 in westmanstown today.
    Going well.




  • 11am - reformer Pilates class 
    3rd one I've done this week.

    Lunch of crabmeat and avocado

    Training then 
    Warm up
    Strict BB press
    20 - 2 x 10
    40 - 2 x 5
    50 - 2 x 5
    60 - 2 x 3 + 2 PP

    Klokov press
    20 - 2 x 5
    30 - 5
    35 - 5
    37.5 - 5
    40 - 5
    42.5 - 5
    45 - 5
    Weird and hard exercise

    Single Arm DB press
    15kg - 3 x 8 e/s

    Conditioning
    Rounds of:
    2 tyre flips
    40 sledge hammer slams into tyre
    50m backward sled drag + 75kg
    50m forward sled drag + 75kg
    3 rounds




  • Warm up

    1. Power snatch 
    50,55,55,58, 58, 60, 60, 63 x 3
    65

    2. Conditioning with weightlifting 
    Exercise/weight

    8 P snatches @ 40kg
    8 P cleans @ 60kg
    8 BO rows 60kg
    8 squats @ 60kg
    8 Good mornings @ 40kg
    8 push presses @ 60kg

    5 min breaks between each round
    Times per round
    1. 2:40 huge pr by 45s & 1/2 the time it took me the very first time.
    Conditioning is coming back.
    2. 4:40
    3: 4:01

    3. 
    a Cable baseball swings
    3 x 10 each side
    b Face pulls
    3 x 15
    c Russian twists
    3 x 20

    4. 5' on rower
    1260m
    Avg pace 2:00/500m

    Stretch.




  • I last trained in GCG Galway on the Wed of race week.

    Did power snatches
    Clean & jerks
    Snatch pulls 
    Back squats
    Benching
    Curls

    Then holiday mode kicked in.
    Galway & Cyprus

    Did some soft tissue work with a cricket ball, band pull aparts & dislocated with a band & done swimming in the pool/sea & a few pull ups off the bottom of a catamaran.

    99kg going on holidays, 105kg coming home....

    Ate well, mostly Mexican, eggs, steak & got plenty of sun.

    Back training today 

    Snatches 
    Bar - 4 x 3
    30kg - 3 x 3 including one fail where I smacked the bar straight into my stones.
    40kg - 2 x 3

    50kg - 2 x 3 of 1 snatch, 1 p snatch, 1 hang p snatch
    55kg - 2 x 3 p snatch

    Clean & jerk
    40kg - 3
    50kg - 3
    60kg - 3
    70kg - 1
    80kg - 1
    85kg - 1 
    Clean included 3 bounces at the bottom. Legs = ****

    Power clean & jerk 
    87kg - 1
    90kg - p clean was fine, failed jerk

    Benching
    20 - 2 x 8
    40,50,70,80,85,90,92.5 x 5

    Front squats
    60 - 2 x 5
    70 - 2 x 5
    80 - 3 
    90 - 3
    Embarrassingly tough
    Legs are gone (not that they were ever really there) & lats are tight again

    Curls
    Ez bar
    Hammer curls with DBS 

    Pretty crappy sesh & no doubt I'll be a resident of doms city tomorrow. 




  • Wednesday
    Training at home in Ros.
    No bumpers

    Warm up
    Goblet squats
    Pull aparts
    Dislocates

    Front squats
    Bar - loads 
    40 - loads
    60 - 5
    70 - 3
    80 - 3
    90 - 3
    60 - 10 x 3

    Snatch pulls
    70 - 6 x 3

    Clean pulls 
    100 - 6 x 3

    Tri Rope PD's
    5 x 10

    Shrugs
    100 reps

    DB rows
    Up to 40kg - 3 x 8 e/s

    Face pulls
    5 x 12

    Good mornings
    5 x 15




  • Warm up

    Shoulder dislocates - 10
    Internal DB rotations - 10
    Band pull aparts
    Behind the neck pull aparts

    Military press
    20kg - 10
    30kg - 10
    40kg - 5
    50kg - 5
    60kg - 5
    70kg - 1

    Push press
    80kg - 3
    90kg - 3 PR I think 

    Military press again
    40kg - 10 x 5

    Triset of
    Front raises
    Lat raises 
    Rear delt flies 
    3 x 12 of each

    Legs were in absolute bits today do did 10 rolls on every leg part multiple times between all sets.
    Pain face on left leg in particular. 




  • ECB yesterday

    Warm up
    Dislocates
    OH Squats
    RDLs
    Snatch Drills

    snatch
    20 - 3 x 3
    30 - 2 x 3
    40 - 2 x 3
    45 - 3
    50 - 3

    2 power snatch & 1 snatch
    55 - 2 x 3

    Power snatch
    58 - 3
    60 - 3
    63 - 1
    65 - 6 x 1

    Had to go.


    Getting new programme on Monday.




  • Usual warmy uppy stuff

    Snatch
    20 - 3 x 3
    30 - 3
    40 - 3
    45 - 3
    50 - 3 x 3
    53 - 2 x 2
    55 - 1
    50 - 3 x 3

    Few fails. Trying to get used to full snatching again

    C&J
    73kg - 6 x 3
    Alternate reps

    Bulgarians
    4 x 6 e/l - 35kg

    Step ups 
    4 x 6 e/l - 35kg

    No energy
    Sweating buckets
    Left it there. 




  • More in depth warm up today

    Dislocates
    Pull aparts
    Internal db rotations
    IYT's
    Other shoulder stuff
    Good mornings
    RDLs
    Rumble rolling everywhere

    Snatch skills
    Snatch, OHS, drop snatch 
    Bar - 3 x 3
    30kg - 3 x 2

    Snatch
    40kg - 3
    45kg - 3
    50kg - 3 x 3
    53kg - 2 x 2
    55kg - 4 x 1

    Clean & Jerk
    50,60,70 - 3
    75kg - 3 x 3
    80kg - 2 x 2
    85kg - 3 x 1

    Box Squats
    40,50,60,70,80,90,100,110,120x 5

    Bench
    20 - 2 x 15
    30 - 2 x 10
    40,50 - 5
    60 - 3
    70,80,90,95,100,105 - 1
    Happy enough with the bench

    Reps
    87.5 - 3 x 5

    Lat pull down
    50kg - 3 x 15

    Cable curls
    3 x 12

    Rope push downs 
    3 x 12

    PVC pipe rolling
    Hip flexor stretching

    BW - 103
    Good session.
    1st good one in a while. 


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  • Today 

    Warm up:
    3 rounds of - 
    Dislocates x 10 
    Pull aparts x 10
    YTs x 10

    Benching 
    Bar - 3 x 15
    40 - 3 x 10
    60 - 5
    70 - 5 
    80 - 5
    90 - 3 x 5

    Face pulls
    6 x 20

    Lat pull down
    3 x 10

    Front squats
    60kg - 6 x 3

    KB stuff
    Swings
    28kg - 3 x 20
    2 x 24kg - 2 x 10

    Strict press
    24kg - 3 x 5 e/s

    2 x 24kg KBs Thrusters alternating arm overhead - 5 e/s

    Offset KB thrusters
    24kg KB - 3 x 5 e/s
    This was almost harder than with two KBs

    New WL programme tomorrow. 




  • Missed training yesterday.

    Made up for it today in an eerily silent ECB.
    I got the whole lot done in less than two hours. Maybe I should train on my own more often.

    Power snatch
    40 - 3
    50 - 3
    53 - 2 x 3
    56 - 2 x 2
    60 - 1
    53 - 3 x 3

    These felt good

    Power clean
    83 - 6 x 2
    I have redeveloped a problem in my left side, mobility difference is huge to the right side, making it very difficult to get both hands under at the same time.
    Weird.

    Front squat
    40,50,60 x 5
    65,70,75,80,85 x 5
    Last set was horrifically hard.
    Sigh of sadness 

    Clean pull
    95 - 3 x 3 
    104 - 2 x 3




  • Warm up:
    Rumble roll
    Cricket ball
    2 rounds
    Oh band squats x 10
    Dislocates x 10
    Pull aparts x 10
    Behind neck pull aparts x 10

    Snatch
    40 - 3 x 3
    Power snatch
    50 - 3
    53 - 3 x 3
    56 - 2 x 2
    60 - 1

    Clean & jerk
    75 - 3 x 3
    80 - 2 x 2
    85 - 1
    75 - 3 x 2

    Box squat
    Lower box this time 
    60,80,90,100,110,120 x 5

    SA DB Press
    10,20,24,28,28 - 8 e/s
    S/S with
    SA DB Row
    20,40,48,48, 48 - 8 e/s




  • Power snatch
    53 - 3 x 3
    55 - 2 x 2
    58 - 1
    53 - 3 x 3

    Clean & Jerk
    75 - 2 x 3
    80 - 2 x 2
    85 - 1

    Back squat
    80 - 3 x 3
    90 - 3 x 3

    Clean pulls
    95 - 3 x 3
    105 - 3 x 3
    Working 

    Benching
    50,60,75,85,90,92.5, 95 x 5
    97.5 x 3
    100 x 2
    First time I've doubled 100 in forever, happy enough. 

    Push downs
    Sets of 20,15,12,10

    Planks
    60s
    + 10kg - 2 x 60s




  • Friday
    1 hour of 7 a side soccer

    Sunday
    10 x 50m hill sprints




  • Snatch
    20 - loads
    40 - 2 x 3
    45 - 2 x 3

    Power snatch
    50 - 2
    53 - 2 x 3
    55 - 2 x 2
    58 - 1
    61 - 2 x 1
    53 - 2 x 3

    Power clean
    60,60,70,80 x 2
    85,86,87,88,89,90 x 2 
    90 x 2 is a PBS I think

    Front squats
    60, 70,75,77,80,80 x 5
    Stupidly hard.
    Legs are in bits. 




  • More in depth warm up today

    Dislocates
    Pull aparts
    Other shoulder stuff
    Good mornings
    RDLs
    Rumble rolling everywhere

    Snatch skills
    Snatch, OHS, drop snatch 
    Bar - 3 x 3
    30kg - 3 x 2

    Snatch
    40kg - 3
    45kg - 3
    50kg - 2

    Power snatch 
    55kg - 2 x 1
    58kg - 12 x 1

    Clean & Jerk
    50,60,70 - 3
    75kg - 3 x 3
    80kg - 2 x 2
    85kg - 1
    87kg - 1
    90kg - 1
    93kg - 1/2 - got clean, jerk was pressed out.
    93kg - 1
    75kg - 3 x 2

    Lunges - 6 Forward, 6 Back
    5 sets

    SA Alt DB Bench
    28kg DVs - 4 x 8 e/s

    DB Rows 
    5 x 8 e/s

    Cable curls
    3 x 12

    Rope push downs 
    3 x 12

    DB hammer curls
    3 x 8

    OH plate Ext
    3 x 12

    Legs are still non existent.

    I think I've caught Deeganitis




  • Legs are still non existent.

    I think I've caught Deeganitis

    Squatting is overrated anyway.




  • You're certainly not a BunBurger down low


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  • Hill Sprints.
    50m

    1 double
    9 singles

    2 doubles, 8 singles next week.


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