My current training log

3/26/2019

Warm ups
-Drop Snatches
-Overhead Squats
-Scarecrows

Power Snatch
45 x 5
65 2x2
75 2x2
85 2x2
95 2x2

High Bar ATG Squats
45 x 5
95 x 5
135 x 5
185 3x3

Overhead Press
45 x 10
65 x 10
75 x 10

10 minutes sauna

Weight:147.6
 
3/28/2019

1x20 minute heavybag endurance round

3/29/2019

20 minutes cycling.

6 x 2 minute heavybag rounds

3 x 20 Push ups

Weight:147.5-150
 
Last edited:
3/31/2019

5 x 3 minute heavybag rounds.

Weight:147
 
4/2/2019

Power Clean and Power Jerk
45 x 5
65 2x3
85 x 3
95 x 2
115 x 2
135 2x1

Overhead Press
45 2x10
65 x 5
85 4x5

Back Extensions + BP Leg Raises Supersets
10+10 x 3

10 minutes Sauna

Weight:148
 
4/5/2019

2 x 10 minute heavybag round

Pull Ups
x 10 neutral
x 8 pull ups
x 6 chin ups

Weight:147.6
 
Last edited:
4/7/2019

Snatch
45 2x5
65 x 3
85 x 2
95 x 2
100 x 2
105 x 1
115 x1
120 2x1

Overhead Press
45 x 10
65 x 10
90 3x5
65 x 10

High Bar Squats
45 x 5
95 x 5
135 x 3
185 2x3
205 x 2

Weight:148
 
4/9/2019

4 x 3 minute heavybag rounds

Shadowboxing

Weight:148
 
4/11/2019

2 x 10 heavybag rounds

Weight:147.5
 
4/12/2019

6 x 3 minute heavybag rounds

1 mile run

Weight:146
 
4/14/2019

3 x 15 push ups

Shadowboxing

1 x 10 heavybag technique round

Weight:148
 
Last edited:
4/15/2019
Warm ups
-Overhead squats
-Scarecrows
-Push Drop Snatch
-Drop Snatch

Snatch
45 x 5
65 x 3 Floor, low, high
85 x 3 FLH
95 x 2 Floor , Low
115 x 1
135 x 1
115 x 1

Power Snatch
95 4x2

Clean and Split Jerk
45 x 3
95 x 1
115 x 1
135 x 1
155 3/4

Overhead Press
45 x 10
65 x 10
85 x 5
90 x 5
95 x 5
85 x 5
65 x 10

DB Bench
30 x 10
35 x 10
40 x 10

20 minutes sauna

Weight.148.5
 
4/19/2019

1 x 10 heavybag round

Weight:150
 
4/21/2019

3 x 5 minute heavybag rounds

3 x 16 push ups

Weight:149
 
4/24/2019

Warm ups
Muscle snatch
OH Squats
Drop Snatches

Snatch
45 x 5
65 x 2
85 x 2
95 x 1
115 x 1
125 1/2
115 1/2
115 x 2
135 1/2

High Bar Squats
45 x 5
95 x 5
135 x 5
185 3x5

DB Bench
35 x 10
45 2x10

Cable Curls + Tricep pushdown super sets
30lb 10+10 x 3

Weight:147
 
4/27/2019

Pull Ups
3 x 6

5/1/2019

Warm up
Muscle Snatches
Overhead Squats
Drop Snatches

Power Snatch
45 x 5
65 2x3
85 2x2
95 x 2
100 x 2
105 3x1

Power Clean and Power Jerk
45 x 5
65 x 3
85 x 2
95 x 2
105 x 1
115 x 1
125 x 1
135 x 1
145 x 1
150 x 1

High Bar Squats
45 x 5
95 x 5
135 x 4
190 3x5

DB Bench
35 x 10
50 2x8

Cable Curl + Tricep Pushdown Supersets
30lb 10+10 x 3

15 minutes sauna

Weight:146
 
Last edited:
5/2/2019

1 x 20 minute heavybag round

Weight:149
 
5/5/2019

3 x 3 minute heavybag rounds

Weight:147

5/6/2019

4 x 3 minute heavybag rounds

Weight:148
 
Last edited:
5/7/2019

4 x 3 minute heavybag rounds.

Weight:147
 
5/8/2019

Drop Snatches
45 x 5

Overhead Squats
45 x 5

Power Snatch
45 x 5
65 2x3
85 2x2
95 x 2
100 x 2
115 x 2 high pulls
100 x 2
95 x 2

Clean and Squat Jerk
45 2x3
65 x 2
85 x 2
95 x 1
105 x 1
115 x 1

Clean and Power Jerk
115 x 1
135 2x1

Power Clean and Press
95 (1+5) x 3

Back Extensions
3 x 10

Cable Curl + Tricep pushdown super sets
35lb 10+10 x 3

Weight:148
 
Last edited:
5/10/2019

5 x 3 minute heavybag rounds

Weight:149
 
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