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Child Item

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

Inspector Coptoor

Weightlifting Training.
Phase 2 Week 4 Day 1

Trigger point release work with cricket ball

Snatch
50kg - 3 x 3
53kg - 2 x 2
55kg - 1
58kg - 1
60kg - 1
62kg - 1
64kg - 1 PR
65kg - 1 PR
66kg - 1 PR
67kg - F, F, F

Clean & Jerk (Singles)
85kg - 5 x 1

Rear foot elevated Bulgarian split squats
20, 30, 40, 50kg - 4 x 6 per leg

Step ups
40, 50, 60, 60kg - 4 x 6 per leg

Snatch pulls
60kg - 2 x 3
65kg - 2 x 3
70kg - 2 x 3

Clean pulls
90kg - 2 x 5
100kg - 2 x 3
105kg - 3
110kg - 2 x 3

Foam rolling

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Inspector Coptoor

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.

gymfreak

Inspector Coptoor wrote: »

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:

Inspector Coptoor

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.

gymfreak

Inspector Coptoor wrote: »

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:

Inspector Coptoor

Tired is good.

You need to make your choo choo train go faster!

gymfreak

Inspector Coptoor wrote: »

Tired is good.

You need to make your choo choo train go faster!

And you need to up your work capacity

Inspector Coptoor

gymfreak wrote: »

Inspector Coptoor wrote: »

Tired is good.

You need to make your choo choo train go faster!

And you need to up your work capacity :P

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

Inspector Coptoor

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

Inspector Coptoor

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.

Inspector Coptoor

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

Inspector Coptoor

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.

Inspector Coptoor

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.

Inspector Coptoor

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

Inspector Coptoor

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.

Inspector Coptoor

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.

Inspector Coptoor

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

Inspector Coptoor

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.

Inspector Coptoor

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.

Inspector Coptoor

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.

Inspector Coptoor

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.

Inspector Coptoor

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.

Inspector Coptoor

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

Inspector Coptoor

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

Inspector Coptoor

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

Inspector Coptoor

Friday
1 hour of 7 a side soccer

Sunday
10 x 50m hill sprints

Inspector Coptoor

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.

Inspector Coptoor

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

token

Inspector Coptoor wrote: »

Legs are still non existent.

I think I've caught Deeganitis

Squatting is overrated anyway.

Da Za

You're certainly not a BunBurger down low

Inspector Coptoor

Hill Sprints.
50m

1 double
9 singles

2 doubles, 8 singles next week.