Training 15-07-2013

Today was an excellent day of training I ended up increasing my snatch PR by +7.5kg making my snatch 35kg. The key thing I did today was concentrate on speed instead of thinking about some of all the other things, like keeping your arms straight or going under the bar. I just kept thinking about speed and it definitely worked. The lifts went up fast and easy and I got down to the bottom of the snatch more often than not.

I ended up writing down this modified Gordon Gekko quote. “Speed is good, speed works, speed is right”

Not granted speed is everything, all the other things still have to fall into place as well, but most of them did just by concentrating on speed. I still need to remember to shrug the weight for example. 

 

Today’s training:

  • Walking:
    • 0:59:16.4 || 4.3 km || 13:50.9 min/km || flat (+79 pts)
    • 0:34:48.5 || 2.4 km || 14:31 min/km || flat (+36 pts)
  • Cycling:
    • 0:10:33.3 || 2.8 km || 16.1 km/hr || flat (+26 pts)
    • 0:10:08.6 || 2.7 km || 16.2 km/hr || flat (+25 pts)
  • Snatch:
    • 25 kg x 3 reps (+42 pts)
    • 25 kg x 3 reps (+42 pts)
    • 25 kg x 3 reps (+42 pts)
    • 25 kg x 3 reps (+42 pts)
    • 25 kg x 3 reps (+42 pts)
    • 30 kg x 3 reps (+45 pts)
    • 30 kg x 3 reps (+45 pts)
    • 30 kg x 3 reps (+45 pts)
    • 32.5 kg x 3 reps (+47 pts)
    • 35 kg x 2 reps (+41 pts)
    • 35 kg x 2 reps (+41 pts)
    • New proper full snatch pr by 7.5kg
  • Power Snatch:
    • 35 kg x 1 reps (+30 pts)
    • 35 kg x 1 reps (+30 pts)
  • Hang High Pull:
    • 45 kg x 5 reps (+38 pts)
    • 50 kg x 5 reps (+41 pts)
    • 55 kg x 5 reps (+45 pts)
    • 55 kg x 5 reps (+45 pts)
    • 55 kg x 5 reps (+45 pts)
    • Snatch pull
  • Front Barbell Squat:
    • 20 kg x 5 reps (+37 pts)
    • 20 kg x 5 reps (+37 pts)
    • 40 kg x 5 reps (+50 pts)
    • 45 kg x 3 reps (+43 pts)
    • 50 kg x 2 reps (+39 pts)
    • 62.5 kg x 3 reps (+56 pts)
    • 62.5 kg x 3 reps (+56 pts)
    • 62.5 kg x 3 reps (+56 pts)
    • 62.5 kg x 3 reps (+56 pts)
    • 62.5 kg x 3 reps (+56 pts)
  • Barbell Glute Bridge:
    • 20 kg x 20 reps (+23 pts)
  • Arnold’s 1% Circuit (Barbell):
    • 28.2 kg || 28.2 kg || 28.2 kg || 28.2 kg (+150 pts)
    • 28.2 kg || 28.2 kg || 28.2 kg || 15 kg (+150 pts)
    • 28.2 kg || 28.2 kg || 28.2 kg || 15 kg (+150 pts)
    • All activities done in each circuit for 30 sec worth of reps. Rest 3 minutes between each circuit. So there are evidently more than 3 badges to get.
  • Standing Calf Raises:
    • 100 reps (+34 pts)
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