Back At it Like A Crack Addict!

[zedhed]

Bro I commend you on this. An ass busting routine!

 

[themondtster]

Bro I commend you on this. An ass busting routine!

Thanks. Im really enjoying it so far and gets the heartbeat up.

 

[themondtster]

Friday week1
Day3
Warmup 5min stretch 5min
1. Snatch 45#*5 65#3*5
2. Clean and Jerk 65#*5 95# *4,*4,*4
3. Back Squat ATG 145#*5, 215 3*2 145#*8
4. Clean Pull 145#*5,*4,*5
5. Behind Neck Press 65# 3*5
6. D.B. bench Press 45*8, 55 2*8
Stretch

Still need to work on balance, flexibility, and form for snatch....prob will get a practice bar and do drills at the house. Going to keep the same weights all through next week. The behind the neck presses were reset on traps every rep. Snatches, cleans, and variations are reset each rep.

 

[themondtster]

Week2

Tuesday, day1
Warmup 10min. Stretch 5min
1.Snatch 65#*3, 4, 5, 5
2. Clean and Jerk 95# *5, 5, 4, 4
3. Front Squat 135# *3, 3, 3, 3
4. Snatch Pull 95# 3*4
5. Overhead Squat 65# 3*4
6. Bench Press 135# 2*8

This day sucked. Felt bad, was in fiance's car and nothing with me. Headphones in truck and no motivation. Oh well.

Thursday day 2
Day2
Warmup 5min stretch 5min
1. Jerk From Rack 45#*5 65#*5 85#*5 105#*5
2. Power Snatch 45#*5 65#*5 75#*5 85#*5
3. Power Clean 95#*5 115#*5 135#*5
4. Step-ups 3*10 45#bar(different grips)
5. Stiff-leg Deads 135#*8 155#*8 175#*8
6. Incline Press 95#*6 105#*6 115#*6
7. Hypers 3*10 +25#

Today felt better. Motions getting easier. Ready to start lifting heavier. Still need to get flexibility on snatch and overhead squat down better....keep coming off of heels on lower end even in Olympic lifting shoes. On the step ups i did on set with bar in snatch position, one in clean position, and one back squat.

 

[themondtster]

Friday-offday

Light cardio, stretching, and conditioning for about 45. Feeling a little looser. Think I'll be able to get the depth on snatches soon

 

[Buildingup24]

Friday-offday

Light cardio, stretching, and conditioning for about 45. Feeling a little looser. Think I'll be able to get the depth on snatches soon

Do u practice with just a broomstick at home? Would help with form just doing sets of 3 simply to get form

 

[themondtster]

Do u practice with just a broomstick at home? Would help with form just doing sets of 3 simply to get form

Going to. Been using empty bar or the warm poles at the gym. I figure if i practice every day and just lift three days ill recover but get the hours in on form.

 

[themondtster]

Saturday week2
Day3
stretch 5min
1. Snatch 45#*5 65#* 75#*5 80#*4(failed on5th)

2. Clean and Jerk 95#*5 115#*3 135#*3

3. Back Squat 135#*5 155#*5 175#*5 225#*1

4. Clean Pull 135# 3*5

5. Behind Neck Press 65# 3*5

6. D.B. bench Press 45#*5 50#*5 55#*5

7. Deep Box Jumps 3 sets no count

5 min stretching

Going to keep around these weights for another week or two and then start a steady progression.

 

[themondtster]

Monday

Week3 Day1
1.Snatch 45*3 65*3 70*3 75*3 80*3

2. Clean and Jerk 80*3 95*3 115*3 135*2

3. Front Squat 135*5 155*3 175*3

4. Snatch Pull 135 3*3

5. Overhead Squat 65 3*5

6. Bench Press 135*5 155 2*5

7. Behind Neck Press 85 3*3(reset on traps each rep)

Was pretty tired from work but was a decent work out.

 

[tank-with-full-amunition]

I need to research allot of things on this thread lol