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  • Writer's pictureJason St Clair Newman

Workout Diary Week 12th Sept



Got in two good workouts this week in the Programme.

Have decided to put the two workouts in the one post


Session 1 - Tuesday 13th


Warm Up

Nothing Different than normal, but I have added some extra rotator work based on the floor.


Main Programme

Power Clean 5 x 2 @70kg

Snatch Grip Deadlift 5 x 2 @ 85/85/90/90/90kg

Good Morning 3 x 8 @32.5kg

Split Jerk 4 x 2 @ 42.5/45/47.5/47.5 (Average 1.7m/s)

Pendlay Row 3 x 8 @ 42.5/45/47.5kg

Ab Wheel 2 x 5


Session 2 - Wednesday 14th

Reset Session, stretching, mobility work and 3 x sets of Ring dips and Bicep curls


Session 3 - Thursday 15th

Good Session today - got the band tension better on the box squat, and technique getting better on the movement as well, still not there but better hip drive.


Warm Up

No changes here from the normal


Main Programme

Power Snatch 5 x 2 @40kg

Barbell overhead Press 5 x 2@ 40/50/55/55/57.5kg

Chin up 3 x 8 bodyweight

Box Squat 4 x 2 with the red bands 40kg bar

RDL's 3 x 8 @60kg

Medball Circle and loop work 3 x 8 @6kg


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