~Pain is a necessary component of sacrifice which is the barrier between mediocrity and excellence.~

Tuesday 4th June 2013

8.30am-9am

Crunches - 3x15
Lying leg raises - 3x15
Floor hyperextension - 1x20

Stretches - 1x60secs

Bottom position squat
Bottom position snatch
Hamstring
Wrist band stretch
Lat
Lower back - (chair)

Shoulder dislocations - 1x40 - moving hands in after every 5th rep


!pm-2.30pm

Deficit deadlift -
1x2 - 100k
1x1 - 120k, 140k

Deficit partial deadlift - 1x1 - 160k, 160k
*squeezed it off the floor to just below knees

Deficit reverse band deadlift - 1x1 - 160k

Partial push press - 1x1 - 60k, 70k, 80k, 80k

Partial press (from below sticking point to lockout) - 1x1 - 60k, 70k, 75k

C&J tech - 5x1 - bar only
*Actual jumped feet today, so that was good

Snatch tech - 7x1 - standard bar then 2 reps with oly bar

Reverse hyper - 1x8 - bodyweight only.

* Good session today, even thou my mind was on something else. Still cant tap into my aggression but it maybe a good thing due to learning tech at the moment.

 

Nadia Petrova - Bulgarian Fitnes Model

 

Monday 3rd June 2013

*After a 9 days off training today felt heavy but good.

8.30-9.05am

Crunches - 3x15 - bodyweight
Lying leg raises - 3x15 - bodyweight
Plank - 1x30secs
Floor hypers - 1x15 - bodyweight

Stretches -  1x30secs
Bottom position snatch
Hamstring
C&J
Snatch
Wrists


1pm-2.30pm

Power snatch tech - 5x1 - 30k

Power snatch > pull & tuck - 6x1 - bar only

C&J - Clean>front squat>jerk - 1x1 - 40k, 40k, 45k, 45k, 50k, 50k, 50k.

*Good session - I was ment to do front squats>jerk but the lifting platform got busy so has I did cleans>front squats>jerks I thought id stop the session there.

 

 

 

Female Bodybuilding and Fitness Motivation

Dmitry Klokov - Push press & platform Snatch

Men moves in slow motion - unbelievable!

Pictures