PracticALly Programmed - Al420 Log

[al420]

Todays Workout:

Hang Snatch: 3x3, 3x2, 2x1

Front Squat: 3x5, 2x4, 1x3

Push Press: 3x3, 2x3, 1x3 - I can't tell you how 'wrong' I was doing these. The weight is supposed to 'fly' off your chest using your legs...I was using legs, but I didn't have the bar resting on my chest and I was not in a clean grip. There is absolutly no comparison.

I will add poundages next week or so. Right now they are pretty modest. Coach is a real form freak

 

[petpre61]

Just remember, there is a little Chinese girl somewhere warming up with your max weights.

 

[Kabeetz]

Al you crack me up as per your "In" post. ROFL. I'd k ya but I gotta spread it. Anyway get to logging I wanna read about these Oly work outs.

 

[al420]

Todays Workout: (weight: 102k)

Power Snatch from Blocks: 30k x3x2, 50k x2x3, 60k x1x5

Power Clean + Power Jerk: 50k x 2+2 x3, 60k x 2+2 x2, 80k x 1+1 x 2

Hypers: BW x10x3, BW +20k x8x3

 

[jpt]

i thought i was on the honeymoon hammer......where's the updates??

 

[HiDnGoD]

apparently everyone has a life. This sucks outs in corner:

 

[al420]

Mondays Workout: (weight: 100.5k - shooting for 94)

Deadlift: 135, 225, 275, 315, 365 x5x1, 405x5x2

HS Row: 6 plates +20lbs x8x3

Kettlebell Swings: 16k x5x5 in a 1/2 squat (what some would call aft...lol)at top of swing 'flip' KB one full rotation, catch it, repeat....
superset w/
Box Jumps: 36" 5x5

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Yesterday:

AM Workout:​

DB Flat Bench: 35/55/75 x10, 85x8x2

HS Incline: 4 plates x8x3

Pec Deck: 110x10x3

PM Oly Workout​

BTN Snatch Grip PP: 20k x10x2, 40k x3x2, 50k x3x2, 60k x3x2, 70k x3x3 - lot of work

Full Clean: 60k x2x3, 70k x2x8 - muscle cleans are much easier! This was also my first workout catching everything in the hole.

Oly Back Squat: 70k x6, 120x6x6 - toast.


So my CNS is fried after the last 2 days - today will be lots of stretching, some KB work, and lots of eating.

High bar Oly squats are very hard. Shit, all the Oly stuff is hard. Yesterday was a hard day.

 

[Kabeetz]

Kettlebell Swings: 16k x5x5 in a 1/2 squat (what some would call aft...lol)at top of swing 'flip' KB one full rotation, catch it, repeat....

Al..how'd u like that kettlebell work?? I'm seeing it more and more over the last 30 days it's kinda weird how u learn about something and then u see it referenced everywhere? I've only heard good things about it.

 

[al420]

Al..how'd u like that kettlebell work?? I'm seeing it more and more over the last 30 days it's kinda weird how u learn about something and then u see it referenced everywhere? I've only heard good things about it.

I love them. First day at the Oly gym a few guys were throwing the 16 and 24 kilo KB's around the room like they were nothing.... I can;t even get my hand all the way around the 16k KB, but I can now catch it w/ one hand quite wel. It's amazing how quickly we pick things up.

 

[SgtSlaughter]

great work being done brutha