Max Snatch & Deadlifts

Rough weekend so numbers/lifts were a little scratchy today.


Bjorn:
Worked up to 1RM Snatch of 65kg (equal PR)
Worked up to 1RM Deadlift of 165kg (equal PR)

Mike:

Worked up to 1RM Snatch of 67.5kg (PR)

Worked up to 1RM Deadlift of 165kg (equal PR)

A Quickie in the Arvo

Good quick session today to blow out the cobwebs.


Bjorn:
Deadlift 5x5 @ 120kg
Max Ring Dips - 15, 9, 7, 10, 5 (from memory, text me if this is wrong dude...)


Mike:
Deadlift 5x5 @ 120kg
Max Ring Dips - 9, 8, 7, 8, 4


Haven't done deadlifts in ages and it felt good to lift something heavy off the floor.  Next step is turning 120kg into a snatch weight...

Sore Times

After a couple of weeks worth of Catalyst programming, we pulled up pretty sore (read: old men) so we had to have a bit of a back off session.


Bjorn:
Snatch Balances @ 40kg then 50kg
Strict Shoulder Press - 50x3, 50x3, 55x3, 55x3, 57.5x2
Weighted Pullups - 8 @ 5kg, 7 @ 8kg, 3 @ 10kg


Mike:
Snatch Balances @ 40kg then 50kg
Overhead Squats - 50x3, 50x3
Strict Shoulder Press - 50x3, 55x3, 55x3
Weighted Pullups 5 @ 5kg, 3 @ 8kg, 2 @ 10kg

Cooper was probably the best athlete in the gym on this day :)

Snatches & Cleans

• Snatch - heavy single; 75% of that x 1 x 5; 1 min rest on drop sets
• Clean & jerk - heavy single; 75% of that x 1 x 5; 1 min rest on drop sets
• Front squat - heavy single; 80% of that x 2 x 2
• Weighted back extensions - 30 total; DB behind neck; lock pelvis in place and flex/extend ONLY the spine; 2 sec pause at top

Bjorn:

Snatch single of 55kg, drop sets at 40kg

Clean & jerk single of 85kg, drop sets at 60kg

Front squats at 80kg, then 90kg
Weighted good mornings, 1 set of 20 at 40kg

Bjorn 60kg Snatch (fail)...this one is my favourite :)

80kg Clean & Jerk

Mike:

Snatch single of 62.5kg (PR), drop sets at 40kg

Clean & Jerk single of 90kg (PR), drop sets at 60kg

Front squats at 80kg, then 90kg
Weighted good mornings, 1 set of 20 at 40kg

Mike 62.5kg Snatch

Mike 90kg Clean & Jerk

Dutch Lowy Training Vid

Some really solid lifts from Dutch here: http://gallery.me.com/dutch#100068
Not sure what his body weight is, but he is lifting some heavy shit.
Aaaand...its nice to see we're not the only one's failing lifts!

Snatches & Cleans

This week is the end of our first week following (as closely as we can) a new Catalyst Athletics cycle.  We're only training 3 times per week, so we're essentially only following the 'heavy' days.


Today's WOD:

• Snatch - heavy single; 75% of that x 1 x 5; 1 min rest on drop sets
• Clean & jerk - heavy single; 75% of that x 1 x 5; 1 min rest on drop sets
• Pause back squat - work up to heavy triple;3 set pause in bottom; NO bouncing
• Good morning (straight knee) - 3 x 8; 3020 tempo; feel out weight, approx 20-25% of BS

We cut the workout short due to time constraints.  Need to become a bit more efficient at getting through the volume.

Bjorn:

SNATCH heavy single of 65kg (PR), drop sets at 50kg, then 40kg

C&J heavy single of 85kg, no drop sets

50kg Snatch

65kg Snatch (PR!!)

Mike:

SNATCH heavy single of 60kg (PR)

C&J heavy single of 85kg, no drop sets

50kg Snatch

60kg Snatch (PR!!)