jvance

Jon Vance Grip Log

617 posts in this topic

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

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Posted (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 by jvance

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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

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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..

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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

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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

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Snatch/hang snatch doubles to 125

Snatch grip trapi high pulls 215x5x2 sets

Jerks from rack to 145x3x3

FGX DO DL 205x7x5 sets

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Posted (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 by jvance

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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

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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

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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

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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

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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

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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

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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

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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

 

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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

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