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» Yeeeeeeeaaaaaaahhhh budddy! - Dave's Log (Go to post)11-01-2011 @ 20:37 
pipe
ball
stretch
mobility
turkish get up, 10kg 1 x 5
goblet squat 10kg, 3 x 10

deadlift, no warm-up

180kg x 1 - pissed it

clean

bar x loads
40kg 3 x 3
50kg 2 x 3
60kg x 1
80kg 3 x 1 - jerks up to here
90kg x 2
100kg x 3 - PR
80kg x 1
80kg x 5 - PR

bs

40kg x 10
70kg x 10
70kg x 10
70kg x 10

pistol

+5kg's 2 x 10

Chat s**t with Timmy about houses.
» Yeeeeeeeaaaaaaahhhh budddy! - Dave's Log (Go to post)10-01-2011 @ 19:58 
pipe
ball
pair of balls
lots of stretches
mobility
turkish get-up, 7.5kg 1 x 5
goblet squat 10kg, 3 x 10
complex of 5 fs, 5ohs, 5bs, bar x 2 rounds
hands on toes squat stretch

Done. When you do little, do little.
» Yeeeeeeeaaaaaaahhhh budddy! - Dave's Log (Go to post)09-01-2011 @ 16:34 
warm-up:

pipe
ball
mobility
hip flexor stretch
lat stretch
turkish get up, 10kg x 1, 15kg 1 x 5 per side
oh squat bar 2 x 3
complex of fs/ohs/bs, 5 reps each, 2 rounds, 40kg

practice:

snatch

40kg x 2
50kg x 2
60kg x 2
65kg x 2
70kg x 2
75kg x 1 (power), caught 2nd in a decent full but just lost it, equal PR or PR power, however you like to look at it
60kg x 3 - PR

bs

bar x 10
40kg x 10
60kg x 10
60kg x 10
60kg x 10

pistol, weighted with DB's

+ 5kg's x 3
+10kg's 3 x 5

weighted carry, width of gym and back/side

20kg x 1
25kg x 1
32.5kg x 1
*add 7.5kg DB overhead in other hand*
32.5kg + 7.5kg OH x 1

Done.

Tried to work on getting full extension on the snatches, hence a few powers that I rode down here and there. Felt really good otherwise. If I'd taken a out and out weight PR today I'm confident I would have got it, but I don't want to make a habit of missing and I was happy with what I'd done so I did a default PR downset.
» Yeeeeeeeaaaaaaahhhh budddy! - Dave's Log (Go to post)08-01-2011 @ 13:29 
pipe
stretch
mobility

oh squat

bar 3 x 3
40kg 2 x 5 (power snatched)

power clean

40kg x 3
60kg x 1
80kg x 1
80kg x 1
90kg x 1
100kg x 1

clean pull

100kg 3 x 3

fs

bar x 5
50kg 2 x 3
70kg x 3
90kg x 3
90kg 3 x 8

suitcase dl

40kg x 5
60kg 2 x 5

reverse fly

5kg 3 x 10
» Yeeeeeeeaaaaaaahhhh budddy! - Dave's Log (Go to post)07-01-2011 @ 18:23 
pipe
ball
stretch
mobility

- this was extended a lot today, 20-30 mins worth.

oh squat

bar 3 x 3
40kg 2 x 5 (power snatched)

snatch

bar x f**king loads, moving pretty well

turkish get up

10kg x 1
25kg x 1
42.5kg x f, f, f, f, f, f, 0.5 (left hand only, got up, didnt attempt to get down!)

cable row

'5' 4 x 10

stretch.
» Yeeeeeeeaaaaaaahhhh budddy! - Dave's Log (Go to post)06-01-2011 @ 19:27 
pipe
ball
mobility
activation

power snatch

bar x loads
40kg 2 x 2
50kg x 1
60kg 4 x 1
60kg x 2 - PR, easy

snatch pull

60kg x 3
70kg x 3
80kg x 3

semi-sumo deadlift

60kg x 2
110kg x 3
130kg x 5
140kg x 5
150kg x 5

pistol standing on a box

5kg DB's 4 x 5

various abs.
» Yeeeeeeeaaaaaaahhhh budddy! - Dave's Log (Go to post)02-01-2011 @ 17:29 
pipe
ball
mobility
plank

power snatch from hang

bar x 3 x 6
40kg 2 x 2
50kg x 1
60kg x 1
40kg x 2
50kg x 2
55kg x 2
60kg x 2 - pr

underhand chin

bw 2 x 3
10kg x 3
14kg x 3
16kg x 3
18kg x 3
20kg x 3

pistol to bench 3 x 10

plank, feet up 4 x 30 s
» Yeeeeeeeaaaaaaahhhh budddy! - Dave's Log (Go to post)31-12-2010 @ 13:53 
pipe
mobility

kb overhead lunge x 1 trip
kb single leg rdl x 1 set
kb rev lunge off step x 1 set

20 swings ss 30 seconds plank x 10 rounds no rest, 12:20.
» Yeeeeeeeaaaaaaahhhh budddy! - Dave's Log (Go to post)30-12-2010 @ 17:14 
pipe
mobility

single leg db rld 12kg 2 x 10

snatch

from hang, one pull one power

bar x 3 x 6
40kg 2 x 2
50kg x 1
60kg 3 x 1
40kg x 1
50kg x 1
55kg x 1
60kg 2 x 1

2 pulls no power

70kg x 1
80kg x 1
85kg 2 x 1

reverse lunge of block with DB held in goblet position

bw x 10
10kg x 10
20kg x 10
30kg x 10
40kg x 10
45kg x 10

f**k me that was hard

1 and a half fat man row x 6 ss press up x 10, 5 rounds

1st three rounds feet up rowing, then feet down, various types of press up

plank

Totally f**ked. Pulls and powers were mint. 85kg comes to nipple high easy.
» Yeeeeeeeaaaaaaahhhh budddy! - Dave's Log (Go to post)27-12-2010 @ 16:43 
ball
roller
mobility

clean pull from hang

bar 2 x 6
40kg x 3
60kg x 3
70kg x 3
80kg x 3
90kg x 3
100kg x 3
110kg 2 x 3

push press

aborted, elbow felt wank for some reason

split squat, holding DB in front

bw x 10
10kg x 10
14kg x 10
16kg x 10
18kg x 10
20kg x 10

press up ss mini band facepull

5 x 10//5 x 10

Plank
» Yeeeeeeeaaaaaaahhhh budddy! - Dave's Log (Go to post)26-12-2010 @ 16:09 
KB sumo deadlift, side loaded squats, carrys, lunges, oh lunges, get-ups, complex, abs.
» Yeeeeeeeaaaaaaahhhh budddy! - Dave's Log (Go to post)25-12-2010 @ 13:06 
KB overhead carry, top of garden and back with each arm.

5 rounds of 30 seconds plank, 20 swings, done is 6:30.

Heart attack.
» Yeeeeeeeaaaaaaahhhh budddy! - Dave's Log (Go to post)23-12-2010 @ 16:04 
mobility

snatch pulls from the hang

bar x 3 sets

2 pulls, 1 power

40kg
50kg
60kg

3 pulls

65kg
75kg
80kg

push press

bar 3 sets
40kg x 3
40kg x 3
60kg 3 x 3
40kg 2 x 5

front foot elevated split squat

bw 2 x 6
+10kg power bag behind waste 2 x 6
on back 1 x 6

circuit of

turkish get w/20kg DB x 1 per arm
bw split squat x 10 per leg
20kg db swing x 10
mini band pull apart x 20

3 rounds.

Stretching.

Doing some push press to work on my jerk drive, all easy (as you'd hope with that weight).
» Pat 'youtube' Mendez Snatch (Go to post)22-12-2010 @ 20:33 
I think he seems a pretty sound bloke really. If what Broz's says is how they train, then fair play to him.
» Yeeeeeeeaaaaaaahhhh budddy! - Dave's Log (Go to post)22-12-2010 @ 10:17 
ball
mobility

bs

bar x few

felt like utter s**t, everything hurt, stiff as a board so went to fs

60kg 3 x 3

then worked up to f**k all x f**k all and binned it on the way up.

Can't win them all.

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