DJ's masters training log.

[djbkm]

Going to start keeping a log again, kind of fell off of doing it for a while. Regaining my focus and feeling excited about the meet in October.

8/29/16

EMOM 15 min 1 back squat 50%
Warm up
barx10
40x5
60x5
80x3
102x1
EMOM with 102kg

Muscle Snatch + OHS
2x4 at 40kg
3x4 at 45kg

Snatch pull + Hang Snatch
2x2+2 at 50kg
2x2+2 at 60kg
3x2+2 at 70kg

Front Squat + Jerk
2x2+2 at 62kg
2x2+2 at 75kg
3x2+2 at 87kg

[djbkm]

8/30/16

Heavy FS single
barx10
40x5
50x5
60x3
70x3
100x2
120x1
140x1
160x1

Box Jumps
3x5

Slow snatch
6x3 at 40kg

Thrusters
5x2 a50kg

Russian twists
15lbs x 10
15lbs x 10
15lbs x 10

[djbkm]

Okay, things got off track a bit last week. So back to it now.
9-12-16

EMOM for 10 Min snatch at 70%
40x2
50x2
60x2
70x1
EMOM
70 kg, no misses.

Snatch Pull
40x5
40x5
40x5
40x5

Snatch deadlift
85x5
85x5
85x5

GHR
5x6

Chest supported row
70x6
70x6
70x6
70x6
70x6

[djbkm]

9-13-16

2 Cleans + 1 jerk
40x2+1
40x2+1
50x2+1
60x2+1
70x2+1
80x2+1
87x2+1
87x2+1
87x2+1
87x2+1

BTN PP
50x5
50x5
50x5

Split leg RDL
40x6
40x6
40x6
40x6

Band pull apart
4x15

DB curls
20x10
20x10
20x10
20x10
20x10

Band Tri press
3x20

Plank twist
3 sets.

[djbkm]

9-15-16

Slow Snatch
40x3
40x3
40x3
40x3
40x3
40x3

Thruster
50x2
50x2
50x2
50x2
50x2

Back ext
4x8

Crossover Pull downs
4x12

Incline bench -lbs
95x10
95x10
95x10

DB curs
25x10
25x10
25x10
25x10

[djbkm]

9-17-16

Snatch
40x2
40x2
50x2
60x2
70x2
70x2
70x2
70x2
70x2

Back squat + Box jump
110x3+3
110x3+3
110x3+3
110x3+3
110x3+3

GHR
3x10

Pull ups
5
scaled here feet on box, hanging from bar
3x10

OH lunges down driveway

[djbkm]

9-19-16

Snatch
40x2
40x2
50x2
60x2
70x1
80x1
85x1
90x1
90x1
90x1

Snatch Pull
50x4
50x4
50x4
50x4

Snatch deadlift
95x3
95x3
95x3
95x3

GHR
4x8

Chest supported row
70x6
70x6
70x6
70x6
70x6

[djbkm]

9-21-16

Clean and jerk
40x2
50x2
60x2
70x1
80x1
90x1
Every 90seconds for 15 min
94x1

BTN Push press
60x5
60x5
60x5

Split leg RDL
40x6
40x6
40x6
40x6

DB Bench superset with band pull aparts
40lbx10x4
BPA x15x4

[djbkm]

9-23-16

Muscle snatch
40x4
40x4
40x4
40x4
40x4

Clean and Jerk 2+2
40x2+2
50x2+2
60x2+2
60x2+2
60x2+2
60x2+2
60x2+2

Back extensions
4x8

Cross over pull down with bands
4x12

9-24-16

Clean and Jerk
40x2
50x2
60x2
70x1
80x1
90x1
100x1
112x0 - got the clean and then got dizzy
112x1
112x1

Snatch
50x1
50x1
50x1
50x1
60x1
60x1
70x1
70x1
70x1
75x1
75x1

Back squat
75x4
80x4
90x4
90x4
110x4
110x4
110x4
110x4

GHR
3x10

Scaled pullups
3x10

9-27-16

Snatch
40x2
50x2
60x2
70x1
75x1
80x1
85x1
90x0
90x1
90x1
90x0
90x1
90x1

Snatch pull
55x3
55x3
55x3
55x3

Snatch deadlift
105x3
105x3
105x3
105x3

GHR
4x8

Landmine row
25x10
25x10
25x10

[djbkm]

9-28-16

Clean and Jerk
40x2
50x2
60x2
70x1
80x1
90x1
Every 90 sec for 15 min
94x1
94x1
94x1
94x1
94x1
94x1
94x1
94x1
94x1
94x1 - Really happy with these, only 75% but finally getting my dip and jerk more consistent.

Snatch
60x1
60x1
60x1
60x1
60x1 - Just threw these in after some feedback from my coach, felt like I almost knew what I was doing lol.

BTN PP
60x4
69x4
69x4
69x4
69x4

Split leg RDL
40x6
40x6
40x6
40x6

Face pull
4x12