Back At it Like A Crack Addict!

[themondtster]

Week3
Day2

stretch 5min
1. Jerk From Rack 95*5 115*3 120*3
125*3 130*3

2. Power Snatch 65*3 70*3 75*3 80*3

3. Power Clean 95 3*3 115*3 135*3

4. Step-ups 3*8 24" box+45# bar (each set different grip)

5. Stiff-leg Deads 135*10 155*8 175*6

6. Dips BW *10*8*8
Stretch


The step ups were killer. A high box while holding a bar in the over head snatch position will work you. Did another set in clean position and one in back squat.

 

[themondtster]

Week3

Day3
stretch 5min
1. Snatch 65*3 70*3 75*3 80*3

2. Clean and Jerk 95*3 105*3 115*3 135*1((3)fail on 2nd jerk) 95*3

3. Back Squat 135*5 155*5 185*5 225*3

4. Clean Pull 135 3*5

5. Behind Neck Press 65*5 75*5 80*5 85*5

6. D.B. bench Press 40*5 50*5 55*5

7a. BW dips 3sets no count
7b. Deep bix jumps 3sets no count

Failed on the 2ND jerk so dropped back down....just didn't get down low enough for the catch. One more week then i'm going to work up to heavy singles each workout....and hopefully have a steady progression.

 

[themondtster]

Week 4
Monday

Day1
Stretch 5min

1.Snatch 65*5 70*3 75*3 80*3 85*1(PR)

2. Clean and Jerk 85*5 95*3 115*3 135*2 145*1(PR)

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

4. Snatch Pull 115*5 135*5 155*2 165*2(PR)

5. Overhead Squat 65*5 70*5 75*5 80*5
Stretch

Have decided that my new goal with this is to get ready to do a Spartan And Tough Mudder Obstacle race. Along the way LBM will be put on and maybe drop the BF down a bit. My routine will be adjusted as I go to work on weaknesses and give me a bit of variety.

 

[themondtster]

Week4
Wednesday Day2

Took it easy today because of a long day at work and possibly one to follow today.

stretch 5min
1. Jerk From Rack 95*5 105*3 115*3 135*3 145*2 115*5

2. Power Snatch 65 5*3

3. Power Clean 95 5*3

4. Stiff-leg Deads 3*6 185

Then a few supersets of pullups and pushups.

The 145 jerk went up easy but the catch was off. Legs were off mark and wobbly. Goimg to Try and get some good rest tonight. ...Friday is my off day from work so I'm going to put in a full workout.

 

[themondtster]

Week4
Friday

Day3
stretch 5min
1. Incline Bench 95*10 115*8 125*6 135 2*4
1. Snatch 65*3 75 2*3 80*3 85*1 95*1(PR)
2. Clean and Jerk 95*3 115*3 135*2 145*1 150*1(PR) 155*1 (PR)
3. Back Squat(ALAIC) 135*8 185*5 205*3 225*2
4. Behind Neck Press 65*5 75*5 85*5
5. Clean Pulls 135*5 155*3 175*3

Good day today. Really need to slow it down a bit. Also going to redo my routine soon. Not having enough time to finish everything...8 original exercises. Especially with squats...its hard to go heavy after snatches and cleans. Hit a few PRs though so im happy.

 

[themondtster]

This is the new format for the next month. Really wanted a day to focus on each exercise and to add squats and deadlifts back into the routine. The complexes are anything from conditioning to just accessories.


Day1.
WarmUp/stretch
1.Snatch- work up to heavy single then drop down and do a few more singles
2. OverHeadSquat- 3*5-10
3. BehindNeckPress- 5*5
4. SnatchPull- 5*3
5. Complex (conditioning)
6. Complex (conditioning)
7. Complex (conditioning)

Day3.
WarmUp/Stretch
1. Clean&Jerk -same as day 1
2. FrontSquat -3*5-10
3. JerkFromRack- 5*3-5
4.StiffLegDeads- 3*5-10
5. Complex (conditioning)
6. Complex (conditioning)
7. Complex (conditioning)

Day5.
WarmUp/Stretch
1. Squat- same as day1
2. Dealift- 8*3 progressive
3. BoxSquats 8*3 speed sets.
4. CleanPulls 5*3-5
5. WeightedPullUps

Day6.(optional)
1. BenchPress 4*5
2. PushPress 4*5
3. CloseGripBench 4*5
4. SeatedFrenchPress 3*6-10
5. WeightedDips 3*6-10

 

[themondtster]

Week5
Day1.
Monday

Stretch
1.Snatch- 65#*3 75#*3 85#*3 95#*1 105#*1(PR) 115#*F 95# 3*1

2. OverHeadSquat- 65#*5 85#*5 95#*5

3. BehindNeckPress- 65#*5 75#*5 85# 3*5

4. SnatchPull- 135# 5*3

5. Squat- 135#*10

6.a Thrusters w/medicine ball *20*16*16
6.b crossOverPushups *8*8*8

7.a RussianStepUps w/Med.ball15# over head 3*8
7.b hypers15# Med.ball 3*8

8. Bw dips 3*10


Failed on 115# on the snatch. Got it up and overhead, just couldn't stand up with it and had to drop it.

 

[themondtster]

Week5
Day3 Wednesday

WarmUp/Stretch
1. Clean&Jerk 95*3 105*3 115*3 125*1 135*1 155*1 165*1(PR) 135*2

2. FrontSquat 135*3 155*3 185 6*3

3. JerkFromRack 95*3 105*3 115 3*3

4.StiffLegDeads 135 2*8 185 2*6

5. PullUps and chins various grips 2sets each

6. BodySquat to Box Jump 24" box 3rounds

7. DeathMarch (Pendlay) 3rounds


Last nights workout kick my ass. Still soar from my neck to my ass. 165 went up easy but the landing on jerk part was sloppy. Hopefully im in good condition for a great workout tomorrow!

Weighed myself today at 165#
For those who didn't follow my other log here are some stats. Ht. 5'10" age.32 wt. 165 bf.15%+\-.

About three months ago I was 156# and about 9-10% BF. Had a turnaround at work and worked two months straight nights. Bad eating and sleeping habits got the best of me. But on the way back in right direction.

 

[themondtster]

Week5.
Friday.

Kept it light today. Press day instead of squats and deads. Core and hams still a bit sore.

Day5

BenchPress- 45*10 95*10 135*5 155*5 175*5 185*5 135 2*5

Standing OHP- 65*10 85*5 95 3*5

DeclineCloseGripBench- 135 3*8

SeatedEZfrenchCurl- 50 3*8

 

[themondtster]

Week5
Day6

Warmup
Squat- 135*8 155*5 175*5 195*5 215*5 225*2 245 2*1 225*2

Deadlifts- 135*8 225*5 245*3 265*3 285*3 315*1 225*3

CleanPulls- 225 5*2

HangingCleanPull- 135 2*10

RGbentOverRow- 135 3*5