jvance Posted May 17, 2017 Author Share Posted May 17, 2017 3s atg pause front squat, singles to 255 Snatch balance to 155 High hang snatch, triples with 135 Goodmornings 115x3x5, slowly upping the weight as my core gets stronger Med ball back ext off floor, 3x5 FGX 225x7x2, 235x7! No chalk either... last rep wouldnt have passed in a comp but ill count - best attempt at this set in 4 weeks i believe Quote Link to comment Share on other sites More sharing options...
jvance Posted May 18, 2017 Author Share Posted May 18, 2017 (edited) Ms snatch 115x6x3 Complex clean + SP, PP, PJ, SJ, to 155 Front rack work from seated Snatch grip btn press, 115x3, x2 Clean grip/snatch grip upper back rows 95x5 each Btn weighted pullups, 25x5, 45x1 Conv weighted chin, 70x1 90lb weighted plank, 1m Side weighted plank, 30lb kb 1m for both sides 12m sauna 205+degrees Edited May 18, 2017 by jvance Quote Link to comment Share on other sites More sharing options...
jvance Posted May 24, 2017 Author Share Posted May 24, 2017 Had to refocus on some things in my life and training after some insomnia.. Slowly getting into it... body was overtrained and exhausted. Light snatch triples to 125 Light front and back squats at 185 Various calisthenics Quote Link to comment Share on other sites More sharing options...
jvance Posted May 27, 2017 Author Share Posted May 27, 2017 Ending a down week with only light workouts in the garage. Heaviest front squat to 235, no heavy backsquats, only jump squats yesterday. A few PRs near the end of the week; namely 12 behind the neck pullups and a 270lb fat gripz extreme double overhand. Slowly creeping toward my goal of 300. Sleep has been much better and the body feels like its starting to recuperate from the training overreach.... Glad I recognized the signs before I did any damage.. Quote Link to comment Share on other sites More sharing options...
jvance Posted May 29, 2017 Author Share Posted May 29, 2017 Goodmornings 3x5 @ 95 Back ext up to 95 on roman chair Roman chair situps A few wind sprints 20mm block gripper singles to 136L/145 R 2hp @ 50mm singles to 193 2.5" axle one hand rack lifts, to PR 140L and 150R, 155 a considerable hop but no lift Brick ledge campusing for tendon strength Quote Link to comment Share on other sites More sharing options...
jvance Posted May 30, 2017 Author Share Posted May 30, 2017 ATG pause backsquats 225x9 x 2 sets, front squat same at 185 C/J to 185 Plank + 90lb, 45s/ 30s pancaked goodmornings with 20kg bar Ab situps with 20kg bar, 8 reps, 2 sets Quote Link to comment Share on other sites More sharing options...
jvance Posted May 31, 2017 Author Share Posted May 31, 2017 Snatch/hang snatch doubles to 125 Snatch grip trapi high pulls 215x5x2 sets Jerks from rack to 145x3x3 FGX DO DL 205x7x5 sets Quote Link to comment Share on other sites More sharing options...
jvance Posted June 10, 2017 Author Share Posted June 10, 2017 (edited) Really got behind here... Last weekend up axle singles to 343 for 3, also PR clean and jerk 195 with three jerks Last Tuesday snatch up to 155, FS 215x9x2, BS 235x9x1, all squats with pause 2.5" axle rack pulls to 290 for triples, 310 for singles, 3" pinch block hangs for time, up to five seconds (slightly canted so can't claim a strict pinch) This morning FS 237x5x2sets paused, and BS 265x5x2 sets also paused Winds sprints and ab work.. a few days also did some hangboard work off the tiny brick ledges on the wall Leaving a lot of stuff out here but will get back to it Edited June 10, 2017 by jvance Quote Link to comment Share on other sites More sharing options...
jvance Posted June 11, 2017 Author Share Posted June 11, 2017 Snatch singles to 165, 175 was very close but couldn't secure it Clean and jerk to single of 215, up 10lbs from a few weeks ago. Footwork felt very solid, 100kg feels like something I can achieve very soon - finally getting some power in my jerks. 10 pullups off metolius holds, then isometric work with various fingerholds Quote Link to comment Share on other sites More sharing options...
jvance Posted June 13, 2017 Author Share Posted June 13, 2017 BS 255x7x2 sets, all pause reps FS 225x7x1 pause reps Stiff leg goodmornings 135x5, snatch stance 135x5 Roman chair exts with bar Plank with leg raises, 1m each side then conventional Pushups 50x1 Quote Link to comment Share on other sites More sharing options...
jvance Posted June 15, 2017 Author Share Posted June 15, 2017 Grip, 2hp holds to 168,3x5seconds Metolius finger time holds, 1m combined tension time various combos 2 35s outer rim pinches, good for tendon strength... several 10s holds Thickbar this weekend Quote Link to comment Share on other sites More sharing options...
jvance Posted June 16, 2017 Author Share Posted June 16, 2017 Pause FS 250x3x 3sets Pause BS 275x3x3sets... 2s pauses all Windsprint/ jog 100m 5 rounds no breaks 20kg bar back ext 2x10 Rev back ext 1x8 1 Quote Link to comment Share on other sites More sharing options...
jvance Posted June 18, 2017 Author Share Posted June 18, 2017 yesterday, snatch triples (snatch, hang snatch, high hang) to 145, two sets Clean SP, PP, PJ, SP, to 165 two sets FXG DL 237x7 finally, 237x5 2nd set fried early... short moderate intensity run ab complex Quote Link to comment Share on other sites More sharing options...
jvance Posted June 19, 2017 Author Share Posted June 19, 2017 FS to 245x9, had to rack after rep 8 and take a few breaths before undertaking the last rep BS 275x9 x2 sets 20pushups/135x5 jumpsquats, superset 4 rounds 1.5" set GHP 6 left 5 second hold, right GHP 7 2 second hold 2.5" axle thumbless/DO hold 3 seconds, then 3" pinch block hang 2 seconds... 5 rounds bar at 260 off rack double 35 plate rim holds, 3 sets 10 seconds each campusing on brick wall to finish Quote Link to comment Share on other sites More sharing options...
jvance Posted June 21, 2017 Author Share Posted June 21, 2017 Snatch complex, snatch/full hang snatch/high hang snatch 135/145/155/155 CJ to 165+3jerks, 2 sets Snatch high pull + 3 trapi shrugs for 9 total reps, 2 sets at 215 3 windsprints/jogs 5 2hp holds at 163, 5s each Metolius finger training, 3 fingers each way 10s, 3x6 4 finger pullups... other assorted holds Quote Link to comment Share on other sites More sharing options...
jvance Posted June 25, 2017 Author Share Posted June 25, 2017 Thurs. FS to 275x3x2, then 245x5x2 with pause Back exts and sprints Sat. Snatch to 165 1.5" def snatch high pull 215x5x3 def clean grip high pull same weight 8 reps, 2 sets back ext with plate laterals ab complex and windsprints x3 1 Quote Link to comment Share on other sites More sharing options...
jvance Posted June 26, 2017 Author Share Posted June 26, 2017 Snatch pull bottom hover 135x5seconds x 5 reps with ten second breaks - trying to build momentum from the ground 3sec pause snatch from knee height 135x3x3 Muscle snatch 135x3x3 3x long windsprints /jogs 10x slow back ext +95lb Ab holds Quote Link to comment Share on other sites More sharing options...
jvance Posted July 3, 2017 Author Share Posted July 3, 2017 Deload for a while Back to it today... Snatch double + SB to 145x2 sets C/J to 205, an attempt at 225 but jerk still not there Clean pulls to 305x3 + 5 trapi shrugs, 3 sets 135 jerk lockout lunges, about 20 feet each time, 3 rounds Quote Link to comment Share on other sites More sharing options...
jvance Posted July 4, 2017 Author Share Posted July 4, 2017 FS singles 245, 265, 275 / 3, 285 / 2, 290 About 45s/1m between lifts BS doubles to 305 Front rack jerk drives, 285x5, 305x5, 325x5 Bottoms up jerk balance, full OHS 95x3x5 sets 2.5 inch axle rack pull + DO wrist curl 230x3x8 sets Quote Link to comment Share on other sites More sharing options...
jvance Posted July 12, 2017 Author Share Posted July 12, 2017 Behind once again General training... nothing crazy lately Yesterday muscle snatch triples with 155 pretty tough, 2 sets Lots of assistance work and shoulderwork Nice little sprint superset with 50lb weighted pushups to finish Grip work and squats tonight Quote Link to comment Share on other sites More sharing options...
jvance Posted July 13, 2017 Author Share Posted July 13, 2017 Clean +push press, jerk, to 185, 3 sets FS with pause, 230x7 x2sets BS atg with pause 250x7 x2 sets Sumo clean high pull with FGX overhand 215x7 x3 sets Doesnt seem like crazy volume but considering this was in the heat/humidity it smoked me Quote Link to comment Share on other sites More sharing options...
jvance Posted July 15, 2017 Author Share Posted July 15, 2017 Yesterday Pause FS 240x5 x2 sets Pause BS 265x5x 2 sets Jerks from rack to 205 with 10s lockout FGX sumo clean pulls to 225x5 x3sets Quote Link to comment Share on other sites More sharing options...
jvance Posted July 15, 2017 Author Share Posted July 15, 2017 Today back to back squats Pause FS 250x3x3 Pause BS 275x3x3 Speed snatches 95x5x2 Bottoms up clean grip overhead squat from rack then full atg rep Worked to 195, 20lbs better from last week.. great lift for core stability and strength mobility Quote Link to comment Share on other sites More sharing options...
jvance Posted July 17, 2017 Author Share Posted July 17, 2017 ab ball slams rev back ext off roman chair 4x10 grip TNS 2.5 3x3, off hand coc 2 same reps mms shut and hold 10 seconds, left hard 2.5 (136), right unrated hard 3 40lb blob cleans, 5 each hand plus a few more picks anvil plus weight up to 165 left and 170 right, pretty good considering the hot soupy conditions plate rim lifts (rims facing out), 35s for a few extended holds thin wood 2hp block, up to 172, 177 wouldn't go... still pretty good near PB I believe on the block Quote Link to comment Share on other sites More sharing options...
jvance Posted July 20, 2017 Author Share Posted July 20, 2017 (edited) Monday, FS 225x9x2, had to rerack at 6 take 30s and finish BS 245x9x2 All pause reps Clean/ p jerk to 185 Tuesday sprints and core work, also shoulder accessory Grip tns trainer hold 10s, 10s rest then other hand for 10m... nice little conditioning workout Wed atg pause FS 237x7, rerack at 6, 20s breather to gut it out BS same 255x7 x2 no reracks... (harder to keep an upright front rack for long rep sets, thoracic muscles seem to give out after five reps even at moderate weights) Vulcan supported no set, to level 13 missed by a half mil! Old pr was 12 and got that easily both hands. Tns has felt real good lately, hopefully that can carry over to ccs. Sumo clean pulls with FGX at 225x7x3. Much more height and power than last week. Thin wood 2hp, to 167 Lotta core work and rev back exts Edited July 20, 2017 by jvance Quote Link to comment Share on other sites More sharing options...
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