Overhead Squats
95 x 5
135 x 5
155 x 5
155 x 5
Push Jerk
155 x 3
185 x 3
205 x 1
Bulgarian Sandbag exercises
15 minutes of 2 on 2 full court basketball
Showing posts with label Push Jerk. Show all posts
Showing posts with label Push Jerk. Show all posts
Monday, April 19, 2010
Thursday, February 18, 2010
Snatch, Push Jerk, Bench Press
Snatch:
125 x 1
135 x 1
135 x 1
135 x 1
135 x 1
135 x 1
135 x 1
135 x 1
135 x 1
Took Pat's advice from yesterday and stuck with a weight that is a challenge, but not a huge struggle to hit. 135lbs is 87% of my 1RM, and I hit it for 8 straight singles this morning! Often I'll both hit and miss 135, so it felt like a big accomplishment this morning to hit 8 in a row without a single miss. As Pat told me to do, I focused more on the feel of each movement. Some felt really smooth and strong, some felt like more of a challenge. Interesting doing these all at the same weight, so I had a consistent baseline of weight to compare each rep to.
Push Jerk
155 x 1
175 x 1
195 x 1
205 x 1 - PR
Okay: So my 1RM squat clean is 210lbs. I was able to push jerk 205lbs this morning without a press on the top. But my 1RM on the full clean and jerk is 198lbs. There is no reason that I shouldn't be able to hit 205lbs for the full clean and jerk (combining my squat clean and push jerk abilities). That will be my goal this coming Monday morning; to add 7lbs to my 1RM on the clean & jerk.
Bench Press
135 x 5
185 x 5
195 x 5
200 x 4
200 x 3
6 minutes of planks (2x: 1m front, 1m left side, 1m right side)
I am still being religious about my supplements/rest/nutrition that Tony Bruno prescribed for me during my BioSignature evaluation back on 2/4. After two weeks I feel like I am making a lot of strength gains. I can't tell yet if I've lost umbilical fat (my primary goal of going to Tony Bruno) but so far I feel great. My plan is to continue with the clean nutrition, the supplements, the rest and the workouts, be patient, and hope that after 6 weeks of following this I'll see a difference when I look at myself in the mirror.
125 x 1
135 x 1
135 x 1
135 x 1
135 x 1
135 x 1
135 x 1
135 x 1
135 x 1
Took Pat's advice from yesterday and stuck with a weight that is a challenge, but not a huge struggle to hit. 135lbs is 87% of my 1RM, and I hit it for 8 straight singles this morning! Often I'll both hit and miss 135, so it felt like a big accomplishment this morning to hit 8 in a row without a single miss. As Pat told me to do, I focused more on the feel of each movement. Some felt really smooth and strong, some felt like more of a challenge. Interesting doing these all at the same weight, so I had a consistent baseline of weight to compare each rep to.
Push Jerk
155 x 1
175 x 1
195 x 1
205 x 1 - PR
Okay: So my 1RM squat clean is 210lbs. I was able to push jerk 205lbs this morning without a press on the top. But my 1RM on the full clean and jerk is 198lbs. There is no reason that I shouldn't be able to hit 205lbs for the full clean and jerk (combining my squat clean and push jerk abilities). That will be my goal this coming Monday morning; to add 7lbs to my 1RM on the clean & jerk.
Bench Press
135 x 5
185 x 5
195 x 5
200 x 4
200 x 3
6 minutes of planks (2x: 1m front, 1m left side, 1m right side)
I am still being religious about my supplements/rest/nutrition that Tony Bruno prescribed for me during my BioSignature evaluation back on 2/4. After two weeks I feel like I am making a lot of strength gains. I can't tell yet if I've lost umbilical fat (my primary goal of going to Tony Bruno) but so far I feel great. My plan is to continue with the clean nutrition, the supplements, the rest and the workouts, be patient, and hope that after 6 weeks of following this I'll see a difference when I look at myself in the mirror.
Wednesday, January 20, 2010
Wednesday Fun Day
Push Jerk
135 x 3
155 x 3
175 x 3
185 x 3
Kettlebell Swings
3x: 20 swings, crossfit style 53lb kb
Kettlebell Snatch
2x: 10L, 10R 53lb kb
Snatch Practice
3 x 3 @ 75lbs
Continued to practice Pat's advice of doing power snatches, catching the weight, then riding it down into a full OH squat
Ab Ripper X
135 x 3
155 x 3
175 x 3
185 x 3
Kettlebell Swings
3x: 20 swings, crossfit style 53lb kb
Kettlebell Snatch
2x: 10L, 10R 53lb kb
Snatch Practice
3 x 3 @ 75lbs
Continued to practice Pat's advice of doing power snatches, catching the weight, then riding it down into a full OH squat
Ab Ripper X
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