Monday 8th July 2013

AM

Lying leg raises - 50 reps

Floor hyperextension - 45 reps

PM
Snatch warm up - bar

Snatch -
1x1 - bar
1x1 - 30k
1x1 - 35k
1x1 - 40k - miss
1x1 - 40k - miss
1x1 - 40k
1x1 - 40k
1x1 - 40k - miss
1x1 - 40k - miss
1x1 - 38k - miss

*Cut snatch training short because missing to many lifts. Managed to first pull, then snatch high pull, dip under the bar but couldn't stand with weight. Or weight would drop from bottom position.

*Weight also felt to heavy

Power snatch -
2x1 - 35k

*Weight also felt to heavy

Snatch grip high pull -
1x2 - 35k

*Weight also felt to heavy

Snatch grip deadlift -
1x1 - 100k
1x1 - 120k
1x1 - 135k

*Disappointing training session today - Even Saturday training was not working. Maybe volume is getting me over trained.

*Maybe it could be that im deadlifting 3 times a week, typically making this training program a deadlift specialization routine. So I may do the following to the deadlifts and find a way of cutting training days down to three

Deadlift

1st set - Snatch grip deadlifts - 1x3
2nd set - Clean grip deadlifts - 1x3
3rd set - Romanian deadlift - 1x3 - 50% of clean grip deadlift/snatch grip deadlift weight that day

This will allow more rest time inbetween deadlifts and im still hitting the weights for the week and I may move this to C&J day.

So I may also revamp the rest of the program with the following adjustments -

Squats

6x2 - Front squat - w/p with arms crossed and half of top weights with front rack grip
3x2 - Squat - *using top front squat weight, which is lower/lighter weight.

This will make Saturdays program as follows

Dip
Pg Chin
Trapbar high pull
Trapbar shrug
Sandbag Clean & Press

So the whole program would be revamped to this -

Snatch
Power snatch
Snatch grip high pull


Partial push press
Power jerk tech - light enough to work on tech
Front squat
Squat


C&J
Power clean
Clean grip high pull
Deadlift


Dip
Pg chin
Trapbar high pull
Trapbar shrug - 1 set only 6-8 reps
Sandbag clean & press