Saturday, May 19, 2007

This weeks training

Lots of volume and some improvements this week. Been playing around with technique and enjoying the training a lot. Must have eaten something bad yesterday and so taking today off. Apart from that everything is going great.

Mon
AM
Snatches #24 6/6 mins @ 10rpm x 2
Swings #32 20/20 x 2 , 30/30 x 1
1 arm jerks #32 2 mins @ 6rpm x 3
1/4 squats w/purple bands 50 x 3

PM
Jerks #24's 3 mins @6rpm x 3 sets
1 arm jerks #32 2 mins @ 6rpm
Swings 20/20 x 2

Tuesday
AM
Snatches 4/4 mins @ 11rpm, 2/2 mins @ 27/27 x 2
Swings #32 30/30, 20/20
1 arm jerks 4 mins @ 6rpm, 2 mins @ 6rpm
1/4 band squats 50 x 3

PM
Jerks #24's 5 mins@ 6rpm
1 arm jerks #32 2 mins @ 6 rpm x 2
Swings 20/20 x 3
1/4 band squats 100 x 3

Wed
AM
Sledge levering #16 choked x 1
#12 1/2 1 x 4
Zercher jump squats #60 sandbag 50 x 5

Thurs
AM
Snatches #16 20/20
#24 40/40 @ 6 mins, 36/40 @ 4 mins
Swings #32 20/20 x 3
1 arm jerks #32 4mins @ 6rpm x 2
1/4 band squats 100 x 3

PM
Jerks #24's 5 mins @ 6rpm, 3 mins @ 6rpm
1 arm jerks #32 2 mins @ 6rpm
Swings #32 20/20 x 2
Zercher jump squats #60 sandbag 100 x 2

Fri
AM
Snatches #16 20/20
#24 8 mins @ 12rpm, 4 mins @ 12rpm
Swings #32 30/30 x 2
1 arm jerks #32 1min @ 8rpm x 3
1/4 band squats 100 x 5

PM
Jerks #24's 3mins @ 6rpm x 3
Zercher jump squats #60 sandbag 50 x 3


Thanks for reading:)

3 comments:

Tommy Shook said...

Nice, solid and consistent work man. It was great talking to you yesterday, problay THAT is what made you sick..;).

Seriously, I like where you are headed and i am trying to join you.

Tom Furman said...

Do you think the Zercher's are a good alternative to Valery's "Jump Squats"?

Ken Black said...

Thanks Tom. It was great talking to you also. You'll learn a lot at the cert.

Hey Tom, hope all is well with you. Zerchers are done because the pm workouts are in the house. I can leave a sandbag in the corner of the office no problem;) I like them also because I can get a simmilar feel to the jerk. I am still very green at GS but they are fitting the bill at the moment.