Riot Training

[thomas b]

OHS: 100kg x 11

p clean & jerk: to 110kg x 1, 100kg x 2 for 5 sets

back sq: to 160kg x 3, 140kg x 2 for 5 sets

5 mins on bike

[thomas b]

OHS: 120kg x 3

back squat: to 180kg x 1

p cleans: to 110kg x 1, 100kg x 3 for 5 sets

clean pulls: 125kg x 2,2,2

p clean & strict press: 80kg for 5 singles

back sq: 150kg x 2 for 5 sets

[thomas b]

saturday:

deads to 220kg x 5

back sq: to 180kg x 1

clean & press: 85kg for 10 singles

p cleans: to 110kg x 1, 90kg x 5, 95kg x 5, 100kg x 5

fr sq: 115kg x 2 for 6 sets 30 secs rest between sets

Sunday

OHS 90kg x 17

p clean & jerk: to 110kg x 1, 100kg x 1,1,1 90kg x 3 for 6 sets

back squat: to 170kg, 150kg x 3 for 6 sets,

battered after the 90kg sets as was taking little rest

[thomas b]

mon did OHS 110kg x 3, some p cleans to 110kg and a few squats with 150kg

tues

OHS: to 125kg x 1

back squat: to 180kg x 3 with belt

p clean: to 110kg

p clean & jerk: 95kg x 3 for 6 sets

clean & press: to 80kg x 2

fr sq to 130kg x 1, then back sq 140kg x 2 for 6 sets

[thomas b]

thurs did OHS 95kg x 8, deads 220kg x 1,1,1 few cleans and squat up to 150kg

Fri did OHS 115kg x 3, back squat to 170kg x 1, 140kg x 10, some light presses

sunday

thick dumbbell up to 3 reps with 53kg

farmers: 115kg x 30m, 125kg x 30m, 95kg x 30m,30m,30m

intentionally dropped 4kg in last 3 weeks so time to start eating again, BW was 95kg on Sunday

[thomas b]

monday did back squat to 180kg x 1, power clean & jerk to 100kg for a few singles then front squat to 120kg, bit of cardio

tues did p clean & jerk to 110kg for a couple of singles, sq cleans with 100kg, few presses to 80kg, back squat 150kg for 6 sets of 2

wed

OHS: 95kg x 12,

p cleans: up to 110kg, then p clean & pp up to 105kg x 1,

back squat: to 180kg x 2 with belt, 140kg x 3 for 6 sets, 100kg x 30

5 mins on bike, few curls

[thomas b]

OHS: to 110kg x 5

clean & jerk to 105kg x 1, 100kg for a few doubles,

back sq: 160kg for 5 singles,

push press: 90kg x 3, 100kg x 1

fr sq: triples to 120kg

[thomas b]

saturday:

OHS: 110kg x 1, missed 120kg just

deads: 220kg x 4

back sq: to 180kg x 1

some presses with 95kg, then back sq 140kg x 12, some grip stuff with thick handled d bell

sunday:

OHS 90kg x 18

clean & jerk: up to 105kg for 2 singles, then 100kg for 10 singles, did a double at the end, these were all squat cleans for a change, technique good today

fr sq: up to 140kg x 1

[thomas b]

back squat: to 180kg x 1, 190kg x f, 180kg x 1 belt on these

p cleans: 100kg x 2,2,2

sq cleans: to 105kg x 1

clean pull: 130kg x 3

clean & pp: to 105kg x 1, missed 110kg press part

back sq: 140kg x 3 for 8 sets, did 5 on the last set

[thomas b]

OHS: to 115kg x 3

c & J: to 110kg x 1, few with 100kg

p cleans: 80kg x 5, 90kg x 5, 100kg x 5

front squat: to 140kg x 1, 100kg x2,2,2

power / cheat curl: to 90kg x 1, 60kg x 12

[thomas b]

OHS 95kg x 13

clean & jerk: to 105kg for couple of singles, missed 115kg couple of times

back sq: to 160kg x 1

[thomas b]

saturday

two days off but felt a bit stiff,

c & j up to 110kg x 1, missed clean for 120kg 3 times, spat the dummy

deads up to 225kg, missed 240kg, spat the dummy

back squat: up to 180kg x 1, missed 190kg, spat the dummy

clean & pp: up to 100kg x 1, missed 110kg, spat the dummy

well pissed off!

Sunday - still pissed off

OHS up to 130kg x 1 PB plus a PB for overhead to get the bar up

c & j: up to 115kg x 1, much better today

p clean & pp: up to 110kg x 1 PB

front squat: to 140kg x 1

back squat: 160kg x 2,1 140kg x 5, 150kg x 2, 160kg x 1,1

55kg sandbag run, 200m, some grip stuff, need to do some proper events next week

[The Thing]

HI Tom some very strong numbers going on, well done on teh OHS pb. i have started to do them and got a 100kg pb last week. but really need to work on my form.

when you back in bonnie scotland again?
_________________
Bench 205kg
Squat 260kg
Deadlift 280kg
Log 140kg
Shoulder 150KG stone
Front Squat 200kg
________________________________________

Next comp - targeting the Scottsh qualifier in 2011

[thomas b]

cheers Neil, good stuff on the OHS, they are great for overall strength and flexibility, sure you will be up at 150Kg+ soon! might be back in April with work but not sure yet..

mon

OHS 95kg x 10

fr sq: to 140kg x 1

back sq: to few singles with 160kg and a single with 165kg

few light presses

[thomas b]

thurs, low on sleep..

OHS 90kg x 16

back sq: 160kg x 3, 170kg x 1,

deads: 200kg x 5

clean & press to 80kg x 1

fr sq: 100kg x 2,2,2

power curl to 95kg x 1, 60kg x 15