06.04.2012

Warm-up:
Hip ext. rotation mob
Jogging

Training:
EIT
50m sprint
25m bear crawl
25m crab walk

continue for 15 mins

Cooldown:
Walking home

Notes:
:D

07.04.2012

Warm-up:
Hip ext. rotation mob
Overhead Squats (to low box)

Training:
Explosive Strength
A. Barbell Snatch 5x3 [40kg] Notes: Had trouble getting into a deep squat
B. Push Jerk 5x3 [50kg] Notes: Proper front rack position is difficult because of my collarbone

C1. Pullup with clap 4x3
C2. Pushups with clap 4x3

Notes:
Need to work on my overhead squat (shoulder flexibility is not too good). Think I'll keep push presses and jerks to a minimum because the front rack position hurts because of the metal plate and 9 screws in my collarbone.

08.04.2012

Mobility/Rest Day:
Mobility work (whole body)
Foam rolling

09.04.2012

Warm-up:
Overhead ext. rotation mob
Freeing first rib
Rolling thoracic spine and ext. rotators
Rolling triceps and forearms (extensors and flexors)

Training:
ICT
10 Burpees
10 Chinnies
10 Squats
10 Pushups

Continue for 20mins
=> Result: 12 Full Rounds + 1/4 Round (10 Burpees)

Cooldown:
Static Stretching of Upper Body

Notes:
I notice that my mind is getting stronger during those workouts, I can push harder before my inner voice wants to interfere.

10.04.2012

Warm-up:
Hip ext. rotation mob
Hip int. rotation mob
Rolling ext. rotators (shoulder) and thoracic spine + deltoids
Rolling triceps and forearms
Rolling quads
Ankle mobilization (with adduction and abduction of hip)

Training:
Max. Strength
A. Deadlift 4x4 [80kg/100kg/110kg/112kg]
B. Power Clean and Jerk 4x3 [50kg/60kg/60kg/66kg]

C1. Weighted Pullups 4x4 [15kg] Notes: Went to 4x4 from 4x3 with 15kg last workout
C2. Weighted Dips 4x5 [20kg weight vest]

D1. Squats 4x3 [70kg/90kg/100kg/107,5kg] Notes: Staying with 100 for a while (ATG).
D2. Glute-Ham Raise 4x5

Cooldown:
Walking home
Static stretching

Notes:
Tried pulling a 120kg deadlift but that felt like it would be a double, instead of 4x4

11.04.2012

Warm-up:
Rolling pec minor & major, ext. rotators (shoulder), thoracic spine, quads, TFL

Training:
EIT
Jump Rope x60sec
Pushups x60sec
Squats x60sec
Rest x60sec
x4

Core
Rollouts (on ramp 20°) x5
V-ups x15
Dumbell Twist x8 per side [20kg]
Reverse Leg Lifts x12
Saxon side-bends x6 per side
x3

Cooldown:
Stretching

12.04.2012

Warm-up:
Hip ext. rotation mob
Rolling pec minor & major, ext. rotators (shoulder), thoracic spine, quads, TFL

Training:
Explosive Strength
A. Clean and Jerk 5x3 [50kg/60kg/65kg/65kg/65kg]
B. Push Press 5x3 [50kg]

C1. Pullups with clap 4x4
C2. Pushups with two claps 4x4

D1. Weighted Pistols 2x3 [20kg bulgarian bag]
D2. Squat Jumps 2x5

Cooldown:
Static Stretching
Hanging from the pull-up bar for time to stretch out upper body

Notes:
Technique on the clean is getting better and better, starts to feel somewhat natural, everything else is progressing nicely

13.04.2012

Mobility/Rest Day:
Mobility work whole body, especially hips

14.04.2012

Warm-up:
Rolling ext. rotators of shoulder

Training:
ICT
100 Rope Turns
10 Plyo Pushups
16 Sledgehammer Swings (8 per side)
20 Lateral Jumps
x8

Cooldown:
Walking home

15.04.2012

Warm-up:
Hip ext. rotation mob
Hip int. rotation mob

Training:
Max. Strength
A. Deadlift 4x4 [90/100/110/115kg]
B. Power Clean 4x3 [50/70/70/70]

C1. Weighted Pullups 4x4 [20/20/10/10] Notes: different grip each set
C2. Weighted Dips 4x5 [20kg]

D. Squats 4x3 [80/85/100/102,5]

Core
Rollouts x5 / Flag x5 (alternating between both)
V-ups x10 + Knee Hugs x10
Russian Twist x10 per side (15kg)
Supermans x15
x3

Cooldown:
Stretching