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Thread: DJ's masters training log.

  1. #1
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    DJ's masters training log.

    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

  2. #2
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    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

  3. #3
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    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

  4. #4
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    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.

  5. #5
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    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

  6. #6
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    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
    Last edited by djbkm; 09-19-2016 at 08:54 AM. Reason: typo

  7. #7
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    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

  8. #8
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    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

  9. #9
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    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

  10. #10
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    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

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