052915

Warm Ups
Roll Back, Quads, IT, Calves
DB Rot Cuff *15
CHEK Squats *20
CHEK Toe Touches *20
Spider-Man ABD Stretch

Strength :
3 Position BB BP #135*5*5

Gymnastics :
2 Rounds NFT
2 Pull Ups
3 Chins
4 Dips
Isometric Chin (elbows in tight+hollow) *8 Sec*3

Stretch
Liquiteria Coffee and Cacao

Evening...
Jim 1.5 hours humid conditions
Vital Template #1 - feeding/ countering 1-8 (of 9)

052815

Warm Ups
Knee Circles

Strength :
Moderate pace/ winding up emotionally for sets to be faster not go harder (mental practice)
Power Snatch + OH Sq 50*2+1*3
Snatch 52 *3, 61*2, 67*1
Squat 61*5, 100*3, 125*1
Sumo DL 92*3, 115*2, 130*2*2

Stretch

052715

Assistance
Neutral Lad PD #130*6*3
Donkey Calf Raise #175*8*2
DB Hold #45*1 Min

Gymnastics :
Hanging Pike Ups *10
Handstand *1 Min

052615

Warm Ups
Knee Circles

Strength :
Hang Power Snatch + SG Push Press 40*4, 52*4, 60*3*2 (02:00)
Snatch Power Shrug+ Power Snatch 60*1+1*3 (02:00)
Clean Pull 95kg *3, 100*3
Squat 80*3, 90*3, 100*3*2

Stretch

052315

Warm Ups
Knee Circles
Roll Upper Back
Stretch (brief)

Strength :
(with Kono Knee Wraps)
Power Snatch + OH Warm Ups
20-52kg*3*many*(12-15 Min relaxed pace)
Snatch 52*2, 61*2, 70*1*5 (03:00)
Squat 62*3, 100*2, 115*1, 125*1, 130*1, 135*1*3, 130*1(p), 125*1(p), 115*1(p) (03:00)

Gymnastics :
Chins *3*5 (03:00 + manageable right arm int rot)

Stretch

052215

Stretch
Warm Ups
Knee

Strength :
3 Position BB BP (snake)
5 Min EMOM
3 #135 BB BP (wide, mid, close, mid wide)
2 Min Rest
5 Min EMOM
3 #185 BB BP (wide, mid, close, mid wide)

Gymnastics :
Bent Knee/ Horiz False Grip Hold 00:24*4 (01:00)
Handstand Holds Hold 00:36*4 (01:00)

Assistance :
DB ABD Int Rot 10#*15
DB Bent Over Fly 10*15
ABD BOR 25*15

Stretch (brief)

052115

Warm Ups
Knee Circles
Roll Extensive Rt Leg
(Knee has been tricky+low back abductor on rt)

Strength :
Squat 62 *5, 93*3, 115*2, 125*2*3(01:30)
Front Rack to press 20*5 (easier than in past for elbiw)
SG Rack Jerk 52*3, 65*2*3 (01:30)
Power Snatch 52*3, 61*2, 65*2*3 (01:30)
Clean Pull f 4" BLKs 75*3, 115*3*3 (01:30)

Stretch thurough.

052015

Late night...
Stretching

Gymnastics :
3 Rounds
36 Sec RVS Plank
60 Sec Rest
36 Sec Plank
60 Sec Rest

051915

Late night...
Knee Circles
Extensive Roll of Legs

BN Pull Downs 115*6, 1240*6*2, 120*6
Kneeling Roll Out *6*3

051815

Warm Ups
Knee Circles
Lying Bent Knee ABD *20
Back Stretch 5 Min

Strength :
SG Push Press 52*4, 61*4*4 (01:15)

Snatch Power Shrug 61*4, 75*4*3 (01:15)

Gymnastics :
(remedial for elbow)
N Grip Pull Downs 130*6*4 (01:15)
Hanging Pike Ups *12*3 (01:15)

Assistance :
End Range Knee Ext 95*6*3

Stretch

051615

Warm Ups
Knee Circles
Gymnastics :
Eccentric Pull Ups *3*3 (03:00/ 5 count)

Strength :
Power Snatch 50*3
Snatch 52*3, 61*2, 71*1*3 (not one miss/fast/stable )
Sumo DL 135*1, 145*1*2 (03:00 - last rep nearly burst out of hands /hurt triceos)
Squat 137.5*1*3 (03:00)
Snake BB Bench
In #135*3*5 (-00:45)
Out #185*3*7 (-00:45)

Stretch

051415

Warm Ups
Roll IT Band / Glute Min
Knee Circles

Assistance :
DB Curl #25*5, 30*5, 35*5*3
End Range Knee Ext 90*15

Strength :
Snatch 50*3, 61*2*5 (02:00 real +3 misses forward not finishing "connected")
Squat 62*3, 102*2, 125*2, 130*2, 62*2 (02:00)

Stretch

051315

Warm Ups
Knee Circles

Strength :
Split Snatch 42*2*3
Rear Split Jerk 52*2*3

Gymnastics :
False Grip Hold (knees bent/ body Horizontal) *24*3 (02:00) *hard!
Bar Dips *5*3

051215

Warm Ups
Knee Circles
DB aBD Internal Rotation

Assistance :
Leg Press Donkey Calf Raise #185*12*4 (01:30)

Gymnastics :
Handstand *36 Sec*2
Plank *48*2
RVS Plank *36

Strength :
Squat 105*4*3 (01:30)
Clean Pull 95kg*4*3 (01:30)

Assistance :
BN Lat Pull Down #115*6*3

Stretch

051115

Warm Ups
Knee Circles
Lying Bent Knee ABD *15*2

Assistance :
Hanging Pike Ups *12*3 (01:30)

Strength :
SG Push Press 40*4, 52*4, 61*4*3 (02:00)

Snatch Power Shrug 61*4, 75*4*3 (01:30)

Gymnastics :
(remedial for elbow)
Unilateral N Grip Pull Downs 60*6*4 (01:30)

Stretch
15 CHEK Squats

050915

Warm Ups
Knee Circles
Assistance :
DB Curl 30*5*5
Strength :
Power Snatch 50*3
Snatch 52*3, 61*2, 71*1*4 (plus one miss)
Squat 135*1*3 (03:00)
Snake BB Bench
In #135*3*5 (-00:45)
Out #185*3*5 (-00:45)

Stretch

050815

Jim 2Hrs

Warm Ups
Knee Circles
Light Stretch

Gymnastics :
Handstand (wall) *24 Sec*5
Wall Walk Up *24 Sec
Plank 36 Sec*3
Eccentric Chins *6 Sec*2*3 (03:00)

Strength :
SG Push Press + OH Sq 40*2+2, 50*1+2, 60*1*1, 70*1+1*3 (03:00)

Stretch

Summer 2015 Training Outline

Here is how I'm currently manipulating time as a training variable for skill, connective tissue hypertrophy & Strength.

Week 1
Day 1&2 Light sets of 4 Rest 02:00
Day 3&4 Rest Med sets of 2-3 Rest 02:30
Day 5&6 Med/ Med Heavy Singles Rest 03:00

Week 2
Day 1&2 Light sets of 4 Rest 01:30
Day 3&4 Rest Med sets of 2-3 Rest 02:00
Day 5&6 Med/ Med Heavy Singles Rest 03:00

Week 3
Day 1&2 Light sets of 4 Rest 01:15
Day 3&4 Rest Med sets of 2-3 Rest 01:30
Day 5&6 Med/ Med Heavy Singles Rest 03:00

Week 4 (supercompensate)
Day 1&2 Light sets of 2 Rest 02:30
Day 3&4 Rest Med sets of 2 Rest 02:30
Day 5&6 Med/ Med Heavy Singles Rest 04:00

050715

Warm Ups
Knee Circles

Assistance :
(no breaks)
5 Rounds
1a. 6 #120 Lat Pull Down
1b. 6 #90 End Range Knee Ext

Strength :
Power Snatch 62 *2*3

Gymnastics :
Single Arm Push Up Progression
Asymmetrical Push Ups *4*2
Varied Symmetrical Push Ups *12

Assistance 2:
Seated Calf Raise $70*10*3

Stretch

050615

Morning:
Cupping & Acupuncture with Steve (45:00)

Evening :
DB Complex -
3 Rounds
1a. 5 #15 Curl
1b. 5 #15 Lying Fly
1c. 5 #15 Elbow Ext
1d. 5 #15 Bent Fly

050515

Warm Ups
Knee Circles
DB aBD Internal Rotation

Assistance :
Sled Drag (20m)
#125*1, #170*1, #215*2 (02:00)

Gymnastics :
Plank *45*2
RVS Plank *36*2
False Grip Hold (knees bent/ body Horizontal) *24*3 (02:00)

Strength :
Clean Pull 95kg*4*3 (02:00)
Squat 105*4*3 (02:00)

050415

Warm Ups
Knee Circles

Assistance :
Hanging Pike Ups *12*3 (02:00)

Strength :
SG Push Press 40*4, 52*4, 61*4*3 (02:00)
Snatch Power Shrug 52*4, 75*4*3 (02:00)

Gymnastics :
(remedial for elbow)
Neutral Grip Pull Downs 120*6*3 (02:00)