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Filip Strong Training Log

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Front Squat:
5x5@100

Barbell OHP:
5@50
4,4@55
4@60
2,2@65
4@60

Snatch:
2min work 1 min rest /3 rounds
32kg, 7+7 each minute
 
Deadlift
5 @ 150
2,2 @ 170
1 @ 180
2,3,2,2,2 @ 170

Pull Up
3,4,4@24
2,3 @ 36

Barbell OHP
6 @ 50
4,4 @ 55
4 @ 60
 
Front Squat:
5x5@100

Pull Up:
4,5@12
5,5@24
2,2,2@36

Snatch:
2min work 1 min rest /3 rounds
36kg, 5+5 each minute
 
Deadlift:
6@130
5@150
2@170

Pull Up:
7@12
3,4@24
2,2,2,2@36

Barbell OHP:
3 @ 50
4,5 @ 55
4 @ 60
2 @ 65
1, 2 @ 70
2 @ 65
6@ 60
 
Front Squat:
5x5@105

Barbell OHP:
4,5@55
5@60
2@65
2@70
3@65
5,5@55

Snatch:
2min work 1 min rest /4 rounds
32kg, 7+7 each minute
 
Deadlift:
4 @ 130
4 @ 150
2 @ 170
1 @ 180
2,2,2 @ 170
3,4 @150

Pull Up:
5,5@12
5@24
2,2@36

Barbell OHP:
5,5 @ 50
4 @ 55
4,4 @ 60
 
Front Squat
5x5@105

Pull Up:
5@12
5,5@24
2,2,2,2@36
5,5@24

Snatch:
2min work 1 min rest /4 rounds
36kg, 5+5 each minute
 
Deadlift:
4@130
4,4@150
2,2@170

Clean + Barbell OHP
4,4 @ 50
5 @ 55
5 @ 60
2 @ 65
1 @ 70
1@75 PR
1@80 PR
3 @ 65
5,5 @ 55

Pull Up
4 @ 12
5 @ 24
2,2,2 @ 36
4,4,4 @ 24

PRs in clean and press wasn't planned but I felt the flow. I think that next month I have to work on barbell cleans, because 80kg clean before press was pretty heavy.
 
Front Squat
5x5@110

Barbell OHP
4 @ 50
5,5 @ 55
4 @ 60
2 @ 65
1,2 @ 70
3,2,3 @ 65
4 @ 60
5,5 @ 55

Snatch:
2min work 1 min rest /5 rounds
32kg, 7+7 each minute
(140 snatch total, great work )
 
Deadlift
4,4@130
5@150
2@170
2@180
2,2,2,2@170
5,5@150

Pull Up
7@12
5@24
2,2,2@36
5,5@24

Barbell OHP
6,6@50
5,5@55
5,5@60
 
Two days ago:
Front Squat:
5x5@110

Pull Up
5,3,5 @ 12
5 @ 24
2,2,2,2,2@36
4,5,4,4@24

Yesterday:
Snatch:
2min work 1 min rest /5 rounds
36kg, 5+5 each minute

Today:
Deadlift
4 @ 130
5,5 @ 150
2,3,2,2 @ 170

Barbell OHP
5,5 @ 50
5,5 @ 55
3 @ 60
2 @ 65
2 @ 70
2 @ 65
3,4 @ 60
5,5,5@55

Pull Up
4,4 @ 12
5 @ 24
2,2,2,2@36
4,5,4,5@24
 
Front Squat
5x5@115

Barbell OHP
6 @ 50
5 @ 55
3 @ 60
2 @ 65
2,2 @70
2 @ 65
3,4 @ 60
5,5 @ 55

Snatch:
2min work 1 min rest /3 rounds
32kg, 7+7 each minute
 
Deadlift
5 @ 130
5 @ 150
2 @ 170
1 @ 190
2,3,2,3,2@170
5 @ 150

Barbell OHP
5,5 @ 50
6 @ 55
4,4,4@60

Pull Up
5 @ 12
4 @ 24
2,4,2@36
4,4 @ 24
 
Yesterday:
Front Squat
5x5@115

Pull Up
5,6@12
5 @ 24
2,2,2,2,2@36
5,3,5@24

Snatch:
2min work 1 min rest /3 rounds
36kg, 5+5 each minute

Today:
Deadlift
5@130
3,4@150
2,2,2,2@170

Barbell OHP
6 @ 50
5,5 @ 55
3 @ 60
2,2,2,2 @ 65
3,4 @ 60
5,6 @ 55

Pull Up
4,5@12
5 @ 24
2,2,2,2,2@36
5,5 @ 24
 
Deadlift
4,3,4@150
3,4@170
2@180
1@190

Barbell OHP
5,5@60
2,3,2,3@70

Snatch
36kg, 10min, 100 total
1min 10L
2min 10R
.
.
10min 10R
 
Deadlift:
4,5@150
2,3@170
1@180

Pull Up:
5,4,5@23
3,4@36
2@44
1@52

Barbell Clean practise:
some singles with 70, 80 and 85kg
 
Barbell OHP
4,5@60
2,3@70
2@72,5
1,1@75
3,5,3@60

Pull Ups
5,4,5,4@24
3,4@36
1,2@44
Chin Up Bonus:
1 @ 60

SNATCH
5+5 / 5 minutes (50 snatches in 5 min)
 
Deadlift
5,5,5@150
3,4@170
2@180
1@190

Barbell OHP
5,3,5@60
2,3,5@70 (reminder: 10 weeks ago 70kg was 1RM)

Snatch
36kg, 10min, 100 total
1min 10L
2min 10R
.
.
10min 10R
 
Barbell OHP
4,5@60
2,3,2@70
2,3@72.5
5,5@60

Pull Ups
5,5@24
3,4,3@36

Snatch
36kg, 10+10 / 5 rounds
Talk test rest between sets
 
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