My current training log

6/26/2019

Power Clean and Power Jerk
45 x 5
65 2x3
85 x 3
90 x 2
115 x 2
125 x 1
135 x 1
145 4x1
135 x 1

Tall Power Snatch
45 x 5
65 2x3
85 x 3
95 4x2

Drop Snatches
45 x 5

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

DB Bench
30 x 10
35 4x10

Cable Curls/Tricep pushdowns
30 x (10+10) x 3

Weight:146
 
7/1/2019

Chin ups
x 9
x 8
x 6

Weight:147
 
7/11/2019

Tall Power Snatch
45 3x3
65 3x3
85 2x2
95 x 1
100 x 1
100 2x2

Snatch
115 4x1
125 x 1

Power Clean and Power Jerk
45 x 3
65 3x3
85 2x2
95 x 2
105 x 2
115 2x2
125 x 1

High Bar Squats
45 x 5
95 x 5
135 x 5
185 x 3
190 x 3
195 x 3
205 x 3

DB Bench
30 5x10

Cable Curls + Tricep Rope Pulldowns Supersets
30lb 10+10 x 3

Weight:145
 
7/14/2019

1 x 3 minute heavybag

7 x 2 minute heavybag

Shadowboxing

2x800m run

Weight:148
 
Last edited:
7/18/2019

5 x 2 minute heavybag

Weight:146.5
 
7/19/2019

8 x 2 minute heavybag rounds

Weight:146.5
 
7/20/2019

4 x 2 minute heavybag rounds

400m 62 seconds

Weight:147.5
 
Last edited:
7/22/2019

3 x 2 minute heavybag rounds 100% effort fight pace.

800m run

Weight:145
 
7/25/2019

Snatch
45 2x2
65 2x2
85 3x2
95 x 2
100 4x2

High Bar Squats
45 x 5
95 x 5
135 x 5
185 3x3
195 2x3

Overhead Press
45 x 10
65 x 8
70 x 5
75 5x5

Tricep Rope Pushdowns +Cable Curl supersets
32.5lb (10+10) x 3

15 minutes sauna

Weight:149
 
Last edited:
7/27/2019

10-15 minutes heavybag

1 mile run

Weight:147
 
8/1/2019

Power Clean and Power Jerk
45 x 5
65 2x3
85 2x2
95 x 2
115 x 2
120 x 1
125 x 1
135 x 1
140 x 1

High Bar Squats
45 x 5
95 x 5
135 x 5
185 2x3
195 2x3

Overhead Press
45 x 10
65 x 8
85 3x5

Weight:147
 
Last edited:
8/5/2019

Snatch
45 x 5
65 2x2
85 3x2
95 x 2
100 x 1
115 x 1
120 x 1
125 2x1

Clean and Jerk
45 x 5
65 x 2
85 2x2
95 x 1
115 x 1
125 3x1

Overhead Press
45 x 10
65 x 5
85 x 5
90 2x5

Cable Curls +Tricep pushdowns supersets
35lb 10+10 x 3

Weight:148
 
8/8/2019
Warm ups
Drop Snatches
Muscle Snatch
OH Squats
Low and high hangs

Snatch
45 x 5
65 2x3
85 2 high pulls + 1 snatch
95 x 1
105 x 1
115 6x1

High Bar Squats
45 x 5
95 x 5
135 x 6
185 x 3
195 x 3
205 x 3

Overhead Press
45 x 10
65 x 10
85 3x5

Weight 147.5
 
8/12/2019

Power Clean and Power Jerk
45 2x3
65 2x2
85 2x2
95 x 2
105 x 1
115 x 1
125 x 1
135 x 1
145 2x1
115 x1

Rear Delt Fly
10 x 10
8 x 10
5 x 10

Cable Curl + Tricep rope pulldowns supersets
30lb 10+10 x 3

10 minutes sauna

Weight:148
 
8/14/2019

Snatch
45 x 5
65 (2xhigh pulls) + (1xhigh hang + 1xlow hang)
85 (1xhigh hang + 1xlow hang) + 1xhigh pull
95 x 1
105 2x1
115 x 1
125 x 1
135 3/5

High Bar Squats
45 x 5
95 x 4
135 x 4
185 x 3
205 x 3
225 2x2

DB Bench
30 x 10
45 2x10

Leg raise + back extensions supersets
10+10 x 2

Cable curls + Tricep rope pulldowns supersets
30lb 10+10 x 3

Weight:149
 
8/19/2019

High Bar Squats
45 x 5
95 x 5
135 x 5
185 x 3
205 x 3
225 x 3
235 x 2
245 x 1
250 x 1(PR)

Power Snatch, Hang and Complex
45 x 5
65 3x3
85 4x3

Weight:149
 
8/22/2019

Hang Power Clean and Power Jerk
45 x 5
65 (2+1) x 2
85 (2+1) x 2
95 x 2
105 x 1
115 x 1
135 x 2

Leg Raises+Back Extension Supersets
10+10 x 2

Cable Curl+Tricep Pulldown Supersets
30lb 10+10 x 2

Weight:150
 
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