My current training log

9/13/2022
Snatch
45 3x5
95 p+nf h
95 p+nf
95 p+nf hip
115 2x1
125 nf
125 p+nf h
135 p+nf h 2x1
135 2x1
145 1/2

Muscle Snatches
95 x 3
115 2x2

Lu raises
5x10
10x10

Leg Extensions
30 2x15

Incline BP machine
x15
20 3x15

EZ bar curls
30 x 15
40 x 15
30 x 12

Roman Chair Leg Raises
2x10

Weight:163
 
9/15/2022
Snatch
45 x 5
95 ms+nf
95 2hp+nf hip
115 hp+nf
115ms
125 x 1
125 ps+nf
125 nf
135ps
95 x 2 ps


9/19/2022
Snatch
45 2x5
95 ms x 2
95 nf h
115 hp+1 2x1
135 hp+1
135 x 1
145 x 0
135 x 1

Snatch Pulls
155hp x 2
175hp x 2

Muscle Snatch
115 ms x 2
125 ms x 2

Overhead Press
45 x 10
65 x 7
75 x 5
75 x 6

9/20/2022
Snatch
45 3x5
95 x 2ps
95 nf+1
115 nfps+1
115 hp+nf h
115 hp+nf hip 2x1
125 hp+nf hip
135 hp+nf hh
145 hp+nf h 0/2
135 nf 1/2

7x2 heavybag rounds

Weight:162
 
9/21/2022
Snatch
45 x 5
95 nf hip 2x1
115 nf x 2
125 nf
125 nf hip
135 x nf
135 x 1
145 miss
145 hp
145 hp+hh

Overhead Press
95 x 5
115 2f
115 1f

DB Bench
35 2x15
35 x12f

2x2 heavybag

Weight:162

9/24/2022
Snatch
45 2x5
95 ms x 2
95 nf +2ohs
115hp+nf hip
115 nf
135 1/2
135 hp+hh
135 ps
145 ps

Complex
95 ms+hds x 3
115 ps
115 ms+hds

Chin ups
x4
x4
x2f

Weight:163
 
9/26/2022

Snatch High Pulls
45 x 5
95 hp+1
115hp x 2
135 hp x 2
155 hp x 2
175 hp
185 hp x 2
195 hp
215 hp

Power Snatch
95 x 2

4x2 heavybag rounds
1x1 kicking
1x2 heavybag combos

Straight Bar Curls
20x20
40x12f

Weight:162

9/30/2022
Snatch
45 x 5
95 ps x 2
95 nf x 2
115 nf
125 nf
135 miss
135 ps 3x1
135 miss
145 ps 2x1
155 ps

Straight Bar Curls
20x20
30x20

10/3/2022
Snatch
45 x 5
65 x 5
95 nf x 2
95 nf pause
95 nf+hds+ohs
95 x 1
115hp+h
115 2x1
125 1/2
125 ps x 2
125 ps+miss
115 hip ps

Power Cleans
45 x 5
95 mc+1
135 1+hpc
155 1+hpc
175 2x1
185 x 1
205 miss


10/4/2022
Power Snatch
45 x 5
95 2hp+nf h ps
95 nf
95 nf pause
115 nf+ohs
115 ps2x1
125 ps
135 ps
145 3x1
155 2x1

Muscle Snatches
115 ms x 2
115 ms+h miss

Back Squats
45 x 5
115 x 5
165 x 5
175 x 5

Straight Bar Curls
20x15
30x20
40 x 8f


10/6/2022
Snatch
45 x 5
95 ms+hms
95 nf h+ohs
115 hip
115 pause
125 ps
135 ps
145 h
155 x 1
165 1/3 PR
155 ps

Muscle Snatch
115 ms x 2
125 ms x 2 PR
135 ms x 3 PR

DB Bench
30 x 15
45 x 10

Single Arm Chest crossover
10lb x 10 x 2

Roman Chair Leg Raises
x10
x12 twists

Weight:164
 
10/7/2022
Snatch/Power
45 x 5
95 ms x 2
95 2x2
115 3x1
135 miss
135 ps 3x1

Front Squats
45 x 5
95 x 4
135 x 3

Seated Curl Machine
+25 x 17
+35 x 10
+25 x 17

Weight:164
 
10/11/2022
Snatch/Power
45 x 5
95 ms+1
95 hp+nf hip
115hp+ nf hip
125 ps+miss
125 nf h
135 ps
145 ps
155 ps
165 ps 2x1
175hp x 2
185hp x 2
135ps x 2

Back Squats
45 x 5
95 x 4
135 x 3
185 x 3
195 x 3
205 x 3

DB Bench
30x15
35x15
40x10

Straight Bar Curls
302x15
40 x 9

Weight:163

10/13/2022
Power Snatch
45 x 5
95ps+ms
115 x1
125 x 1
135 x 1
145 x 1
155 x 1
165 x 1
155 x 1
155 h

Muscle Snatch
95ms+2hms
115 ms+hms
125 ms+miss
115 ms x 2

DB Bench
35 x 15
45 x 10
45 x 10f

Weight:162

10/15/2022
Snatch
45 x 5
95 ms+nf+1
115 nf
125 nf
135 nf
135 hp+ nf h
135 nf
135 hp+hip
145 hp+ hip
135 hp+hip
145 ps

Weight:164
 
10/17/2022
Power Clean
45 x 5
95mc+ohp
135 cp+pc
155 pc+pp
175 pc+sj 2x1
185 pc
195 pc
205 pc

Overhead Press
45 x 10
65 x 7

10/18/2022
Snatch
45 x 5
95 pull+pow
95hp+ nf hip
115hp+hip
115 x 1
125 x 1
135 x 1
145 x 1
155 miss
155 ps 3x1

115ms+hms
115ms x 2

Front Squats
45 x 5
115 x 5
165 x 3
185 x 2
205 x 2
220 x 1

Straight Bar Curls
40x15
50 x 10+5f

Roman Chair Leg Raises
x10
x10 twists

Weight:164
 
10/21/2022
Snatch
45 x 5
95 pull+h
95 x 2
95 hip
115 ps+hip
125 nf
125 x 1
135 2x1
145 0/2
135 ps x 2
135 hp+hip
145 hp+hip
135 ps
145 ps
155 ps

Front Squats
45 x 5
115 x 4
165 x 3
185 2x3

10/24/2022
Front Squats
45 x 5
115 x 5
165 x 3
205 x 1
235 x 1 PR
245 x 1 PR

Overhead Press
115 x 1
95 2x5

EZ bar curl
30x20
40x20f

Weight:163
 
10/27/2022
Power Snatch
45 x 5
95 hip+2ohs
115 ps
125 ps
135 ps
145 ps
135 hip ps
145 hip ps
145 hp+hip ps
155 hp+hh ps
165 ps
155 ps
135 ps x 2

Weight:163

10/31/2022
6x2 heavybag

11/1/2022
Snatch
45 x 5
95 ms+hms
95 ps+hps
115 nf hip
115 nf
135 x 1
135 nf
145 nf 2x1
155 2x1
165 x 1
155 x 1
155 ps
95 ms x 3
105 ms x 2

Weight:162
 
11/3/2022
Snatch
45 x 5
95 ms +nf hip
115 nf hip
115 ms
125 ms
135 ps
145 ps
135 ms miss

Overhead Press
105 x 3
95 x 5
115 x 2
45 x 5

Ez bar Curls
40 x 15
50 x 12+3

Roman Chair Leg Raises
x10
x12 twists

Weight:163

11/5/2022
Snatch/Power
45 x 5
95 ms+hms
115 ms
115 hip
125 ms
135 hp+ nf hip 2/3
135 miss behind
135 ps
145 ps
145 miss
135 hip miss
135 ps 2x1
145 ps
135 ps

Weight:162
 
Last edited:
11/6/2022
Snatch/Power
45 x 5
95 hip+3ohs
95 hip ohs
115 nf
115 nf x 2
125 nf 2x1
135 nf 3x1
145 x 1
135 hip
135 ps
145 ps
135 ps
145 ps

Lu Raises
5x10
10x10

Ez bar curls
40x20
50 10f+4myo

Weight:163.5

11/8/2022
Snatch/Power
45 x 5
95 ms x 2
95 nf hip
95 ps x 2
115 ps x 2
125 1+hip+ps
135 ps x 2
145 ps
155 ps
165 ps
155 ps
135 hip ps

Chin ups
x5
x4+1

Weight:163
 
11/10/2022
Snatch
45 x 5
95 ms+nf h
115 nf 2x1
125 nf
135 nf 2x1
135 nf hip 2x1
145 1/2
145 ps 2x1

Power Clean and Jerk
45 x 5
135p+1
135 x 1
155 x 1
175 x 1
195 x 1
205 rack jerk miss
185 x 1

Chin/Pull Ups
x4c
x4p

11/11/2022
Snatch
45 x 5
95 ms+nf hip
95 nf
115 x 1
135 x 1
145 h
145 x 1
145hp
115 ms x 2
105 ms+hms
95 ms x 3

Overhead Press
95 2x5
105 x 5

Front Squats
45 x 5
115 x 4
165 x 3
185 x 3
205 x 3

DB Bench
35x15
45x14f+4myo

EZ Bar Curl
40x20
30x15

11/14/2022
Snatch
45 x 5
95 ms+nf
95 hp+nf hip
115 hp+hip
125 hp+hip
135 hp+hip
145 0/2
135 pause
135 ps
95 ps+hds+ohs
95 ms+dsx2
105 ms dsx2
115 ps+dsx2
95 ms+ds miss

Power Clean and Jerk
45 x 3
135 x 1
155 x 1
175 x 1
185 x 1
175 x miss

4x2 heavybag

11/15/2022
7x2 heavybag
2x15 RC LR

11/17/2022
Snatch
45 x 5
95 1+nf
115 x 1
125 x 1
135 x 1
145 2/3
155 2/3
165 x 1
155 hip miss
95 ms+3ds
95 ms

Overhead Press
45x10
65x10
115hpc+1

Pull Ups
x5w
x5w failure

11/19/2022
6x2 heavybag rounds

11/26/2022
6x2 heavybag rounds

Power Snatch
45 2x3
95 ms+ps+hip ps
115 ms+ps
125 ms+ps
115 ps x 2
45 3ds
95 3ds

95 MC+6OHP
95 MC+7OHP

Pull Ups
x5c
x4w

Weight:164

11/27/2022
4 mile hike
 
11/29/2022

Snatch/Power
45 x 5
65 x 3ms
95hip
95 nf
115 x 1
125 x 1
135 x 1
145 ps
150 ps
145 ps

Overhead Press
45 2x10
95 mc+7
95 mc +5

Pull ups
x5w
x4w f

Roman Chair Leg Raises
x2 10-15

11/30/2022
Overhead Press
45 x 8
95 mc+8
105 pc+5
95 mc+5

12/1/2022
Snatch
45 2x5
95 1+ps
115 ps+1
125 ps+1
135 nf
145 nf
145 hip
155 3x1 ps

Chin ups
x6c
x5c

DB Bench
30x15
45x12
45 x 9+1myo f

12/5/2022
Snatch
45 2x5
95 ms+nf
95 hp+nf hip
115 nf
125 2/3 nf
135 2/2 nf
145 2/2 nf
155 2/2 nf

Muscle Snatch
95 3x2 cluster doubles seconds rest
105 x 3ms
105 x 2ms

Back Squats
45 x 5
115 x 4
165 x 4
195 x 4
205 x 3
 
Last edited:
12/7/2022
Snatch/Power
45 2x5
95 ms+hms
95 ps x 2
115 ps x 2
125 2x1
135 2x1
145 2x1
135 x 1
95 ms x 2
95 ms x 2 nc

Chin Ups
x5c
x6c+2c+3c

12/8/2022
Snatch
45 x 5
95 2x1 nf
115 x 1
135 x 1
145 x 1
170 PR
180 0/4 (Really close)
135 hip

Back Squats
45 x 5
115 x 5
165 x 3
205 x 2
225 2x2

12/9/2022
Snatch Sotts Press
45 x 5
65 x 5

Muscle Snatch
85 2x2ms
95 2ms
115 2x2ms
125 1/2ms
115 2ms x 2

Drop Snatch
45 x 5
95 ms 3ds
115 ms+2ds
115 ms+ds
 
12/12/2022
Snatch/Variations
45 x 5
95ms+1
95p+nf h
115 ps nf+1
135ps+1
155 ps
135 hip

Overhead Press
95mc+9 PR
115 mc+1
95mc+8

12/13/2022
Power Clean and Jerk
45 x 5
135pc
135pc nf+pj
135pc nf+sjh
155pc nf+sj 2x1
175 3x1
185 x 1
185pc
135 pc x 3
 
12/14/2022
Power Snatch
45 x 5
95 ps+nf
95 nf hip
115ps+1
115ps
135ps
145 ps
155 ps
135 ps

Front Squats
45 x 5
115 x 5
165 x 3
195 x 3
205 x 3
215 x 2

Facepulls
10x10
15x10
20x10

12/15/2022
Power Clean and Jerk/Variations
45 x 5
95 pc +ohp+pp+pj
135 pc+pp+sj
155 pc+pp+sj
175 pc+pp miss
185 pc+sj
195 pc+sj miss
195 pc+sj
205pc
215pc

Overhead Press
45x10
95mc+7
100mc+5
100mc+3

Straight bar curls
30x15
40x20
 
Last edited:
12/19/2022
Snatch/Power
45 x 5
95 nf+nf hip
95 x 1
115 x 1
115 ps x 2
125 ps x 2
135 ps 2x2
145 2x2

Chin ups
x6c
x5c
x5c f

Incline BP
45 x 10
65 x 10
95 x 10
65 x 10

12/20/2022
Snatch
45 2x5
95 ms+1
115 x 1
135 2x1
145 x 1
135 hip miss
135 ps

Front Squats
45 x 5
115 x 4
165 x 3
185 x 3

12/23/2022
Power Snatch
45 x 5
95 ms+nf
95ps 2x1
115ps
135ps
145ps
155ps
170ps
155 ps 2x2
115 ms x 2
125 ms x 2

12/26/2022
Snatch
45 2x5
95 x 2ps
115 x 2ps
135 x 2ps
150 x 1ps
165 2x1ps
115 ms x 2
115 ms 1/2

Chin Ups
x6c
x5c
x2c+1c

12/27/2022
Overhead Press
45 x 10
65 x 8
95 x 7
95 x 6
95 x 3f

Incline Bench Press
45 x 8
65 x 10
95 x 10
95 x 8f+3f

Curls
30x15 straight bar
40x16 EZ

12/29/2022
Snatch/Power
45 x 5
95 x nf
95 x 1
115 hip x 2
135 x 1
155 1/3
140ps+ miss
135 ps x 2
135 ps x 2 nf
135 ps nf+ps

Overhead Press
45 x 8
65 x 8
95 x 8
100 x 5+2+f

Incline BP
45 x 10
65 x 8
95 x 10
95 9+2
 
Last edited:
1/1/2023
Snatch/Power
45 x 5
95 2x1
115 2h
125 x 1
135 missfront/miss behind
135 2x1ps
145 ps

Power Clean and Jerk
45 x 3
135 x 1
155 x 1
175 x 1
185 2x1
195 x 1
205pc miss jerk
185 x 1

1/2/2023
Hang Power Snatch
45 2x5
95 x 2hps
115 x 2hps
125 x 2hps
135 x 2hps
145 x 2hps
155 x 2hps
165 x hps
115 ms x 2
 
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