Get with the Program

Session 1

Snatch
High Hang Pause 3 x 3

Below Knee Pause, Below Hip Bause 3 x 3

Below Knee no pause at hip 3 x 3

Floor Pause Below Knee Pause at Hip 3 x 3

Full Snatch 8 Singles

Front Squat + Whatever

Session 2

Clean
High Hang 3 x 3

Below Knee Pause Below Hip Pause 3 x 3

Below knee no pause at Hip 3 x 3

Floor Below knee pause pause at hip 3 x 2

Full Clean 8 Singles

Deadlift + Whatever

Session 3

Snatch Repeat Day 1

Front Squat

Session 4

Clean and Jerk
Pause at hip 3 x 3 +1

Floor Pause at Knee 3 x 3 +1

Full C and J
8 Singles

Back Squat

Session 5

Snatch repeat day 1

PushPress

Session 6

Jerk 8 Singles

Front Squat

Session 7

Snatch Day 3

Front Squat

Session 8

C and J repeat Day 4

Press

O.o

I have to do 4 singles with the same weight and can go up then if it's on.

I'll have a think about what way i'll go with the squats.

Tekneeeek

This Am

High Hang
Mid Thigh
Below the Knee

All with the bar for many sets

Same with 40kg

From Floor with 60kg 6 x 2?

The difference between a moderately well executed clean and what i've been doing for years is ridiculous

I'm a real boy

The Hon. Rev. Murph is kindly going to put some structure to my "programming" tomorrow.

It's looking like font squats x3/per week, Back squat once.

Comp Lifts three days, and a general strength day for my biceptuals.

I'm kinda of getting the hang of this form over function thing. Was proud of myself for staying at 90 on the powerjerks today, and that's 2 days in a row i've stayed at 60 on the snatches.

Tomorrow, we clean.

nom nom nom test

AM

Snatch
40kg 3 x 2
50kg 2 x 1
60kg 10 x 1

Front Squat
40kg x 5
70kg x 3
90kg x 2
110kg x 1
130kg x 1
142.5kg x 0 this whole squatting 6 times a week is having an effect!
142.5kg x 1 token PR.
145kg x not today.

Back Exts
3 sets

Had an exam type thing. was loltastic

PM
Powerjerk
40kg 3 x 5
60kg x 5
70kg 3 x 3
80kg x 3
90kg x 3
100kg x no attempt at getting under it, was racked oddly

70kg x 3
80kg x 3
90kg 15 x 1

Abzzzzz
3 sets

Gunceptuals
3 sets

Technique work blows.

I'm like a baby lamb

Except weaker and stupider.

On the plus side i imagine i taste better

This Am
Cleans
~15 singles at low weight.

Squats
up to 180 highbar beltless etc.

PM
SNatch
~12 reps at slightly less weight than the cleans.

Pendlays
100kg 3 x 5

I may update this retrospectively (oh how i hope that's a word.)

I think i've squatted everyday for a like a week.

I'm getting a program of some sorts, well a training template we'll call it, seeing as how i'm not actually a television.

I suspect its going to be something along the lines of Ssnatch/CandJ for 10 singles three times a week...... and Squat more.

FML

Did some snatches yesterday..

were embarrassing. well more so than usual.

Also did the most hardcore supperset ever, Facepulls and Biceptuals... Elite here i come.

Tonight

157.5 5 x 7

cant walk, hate high reps so much

usual bench crap.

Shoulder-falling-off-itis