Sunday 22/8/2010 - Really light session

Snatch - Bar Work

Power Clean

Bar Work
60kg 3x3
80kg 3x3
90kg 2x3
100kg 2x3
110kg 5x1

Glute/Ham Sit Ups

BW 3x10

Think I have finally cracked keeping my arms straight and relaxed during the clean all reps felt easy and snappy.

Friday 20/08/2010

Friday 20/8/2010

Pre expendables work out.

Snatch

Bar work

60kg 3x2

Bench Press

60kg x 5

100kg x 3

140kg x 3

160kg x 1

180kg x 1

Clean and Jerk

bar work

70kg x 1

100kg x 1

120kg x 1

Back Squat

70kg x 2

120kg x 2

160kg x 2

190kg x 2

Wednesday 20/1/2009

Held the Thai Pads for 5 x 3 minute rounds and then hit the pads for 3 x 3 minute rounds

Tuesday 19/1/2010

AM

Bench Press

20kg x 10
60kg x 5
100kg x 5
140kg x 5
155kg x 4
160kg x 3
170kg x 1
130kg x 10

Pull Ups (close grip)

BW x 7
BW x 7
BW x 7
BW x 5

PM

Overhead Squat

20kg x 10
50kg x 5
50kg x 5
50kg x 5

Snatch

50kg x 3
50kg x 3
55kg x 3
55kg x 3
55kg x 3

Clean and Jerk

50kg x 3
80kg x 3
80kg x 3
85kg x 3
100kg x 2

Dumbbell Bench Press (stability ball)

30kg x 10
30kg x 10
30kg x 10
30kg x 10
30kg x 10

Stretching and shit afterwards.

Monday 18/1/2010

http://www.youtube.com/user/IrishMarc1#p/u/5/SLh6HvFqb0M

http://www.youtube.com/user/IrishMarc1#p/u/1/_oU2EgmvoxU

http://www.youtube.com/user/IrishMarc1#p/u/0/fkDT1tnkn-s

Pretty good day body weight is down to 102.3 and hit a couple of PBs

Power Clean/Hang Clean and Jerk (complex)

60kg x 3
80kg x 2
90kg x 1

Squat Clean

100kg x 2
110kg x 2
120kg x 2
131kg x (+1kg PB)
135kg x 1 (+5kg PB)

Back Squat

90kg x 5
120kg x 5
160kg x 3
180kg x 2
180kg x 1
160kg x 1 (absoloutley bollocked by this stage)

Weighted Back Extension (Nautilus)

50kg x 10
50kg x 10
50kg x 10
50kg x 10
50kg x 10

Reverse Crunch

BW x 10
BW x 10
BW x 10
BW x 10
BW x 10

Friday 15/1/2010

Back Squats

70kg x 5

120kg x 5

160kg x 3

190kg x 2

200kg x 2

210kg x 1 (real grinder)

172.5kg x 5 (ugly as sin)

Squat Cleans (done with hook grip pretty much for the first time)

70kg x 3 (hang)

80kg x 3 (hang)

90kg x 3 (hang)

100kg x 3 (hang)

110kg x 2

120kg x 1,1,1

Bench Press

20kg x 10

60kg x 5

100kg x 5

140kg x 3 (paused)

170kg x 1 (paused)

180kg x miss

Dumbell Press (stability ball)

22.5kg x 10

22.5kg x 10

22.5kg x 10

22.5kg x 10

22.5kg x 10

WG Pull Downs

60kg x 10

50kg x 10

50kg x 10

50kg x 10

50kg x 10

Thursday 14/1/2010

Overhead Squats

20kg x 10

40kg x 10

40kg x 10

40kg x 10

Snatch Pulls

70kg x 5

80kg x 5

80kg x 5

80kg x 5

Power Cleans (straps)

80kg x 3

100kg x 3

100kg x 3

100kg x 3

Back Squats

150kg x 3

Called it a day because I felt like shit/wasn't interested.

Tuesday 12/01/2009

AM

Bench Press

60kg x 10
100kg x 5
140kg x 5
155kg x 2
160kg x 2
165kg x 2
100kg x 10
80kg x 10

CG Pull Ups

BW x 6
BW x 5
BW x 5
BW x 5

Dumbell Press

45kg x 8
45kg x 8
45kg x 8
45kg x 8

Seated Row

70kg x 10
70kg x 10
70kg x 10

PM

20 min - BJJ - Rolling with my mate who's a blue belt and getting absolutely raped.

Monday 11/01/2010

Power Clean

60kg x 5
80kg x 5
100kg x 5
110kg x 2
121kg x 1 (1kg PB whooopty fucking doo!)
125kg x miss (pussied out)
110kg x 2
110kg x 2
110kg x 2

Back Squat

140kg x 3
160kg x 3
160kg x 3
160kg x 3
140kg x 3

Straight Leg Push Downs

BW x failure
BW x failure
BW x failure

Glute/Ham Raise

BW x 10
BW x 10
BW x 10
BW x 10
BW x 10

Push Ups

BW x 20
BW x 20
BW x 20

Saturday 9/01/2010

Saturday 9/1/2010

Dynamic Warm up

Bar Work

Squat Clean

60kg x 5

80kg x 5

100kg x 5

Back Squat

130kg x 3

160kg x 3

170kg x 3

180kg x 3

190kg x 5

162kg x 5

Glute/Ham Raise

BW x 10

BW x 10

BW x 10

Dumbell Shoulder Press (standing)

20kg x 10

20kg x 10

20kg x 10

Low Incline Dumbell Press

50kg x 5

50kg x 5

50kg x 5

Seated Row

69kg x 10

69kg x 10

69kg x 10

Abdominal Machine

55kg x 10

55kg x 10

55kg x 10

Friday 8/1/2010

Bar work to warm up.

Snatch

40kg x 5

50kg x 5

50kg x 5

Squat Clean (hang)

50kg x 5

80kg x 5

Squat Clean

90kg x 2

90kg x 2

90kg x 2

100kg x 1

110kg x 1

120kg x 8 (singles)

Hanging Leg Raises

BW x 10

BW x 10

BW x 10

Wednesday 6/1/2010

Bench Press

60kg x 10
80kg x 10
120kg x 5
150kg x 3
155kg x 3
160kg x 3
172.5kg x 1
100kg x 10

Decline Dumbell Press

40kg x 12
40kg x 8
40kg x 10

Tricep Rollbacks

12kg x 10
16kg x 10
20kg x 10

Dumbell Pull Overs

30kg x 10
30kg x 10
36kg x 10

CG Pull Ups

BW x 5
BW x 3
BW x 3

Facepulls

30kg x 10
30kg x 10
30kg x 10

CG Pull Downs

50kg x 20
50kg x 11

Tuesday 5/1/2010

Power Clean (hip) to split Jerk.

20kg x 5
30kg x 5
40kg x 5
50kg x 5
60kg x 5
70kg x 3
80kg x 3
90kg x 1

Squat Clean

100kg x 3
120kg x 1 (ropey as fuck so called it a day).

Back Squat

140kg x 2
150kg x 2
160kg x 2
170kg x 2
180kg x 2
190kg x 2
200kg x 2
180kg x 2

GHR Sit Ups

BW x 20
BW x 20
BW x 20

Press Ups

BW x 15
BW x 15
BW x 15