Move Fast, Lift Heavy and Fortify the Heart

[R-J Williams]

Good day, I am R-J and this log will include some of my training. I like to stay athletic via sprint training, jump training and change of direction training. I also have the olympic weightlifting bug so you will see a lot of snatch and clean and jerk for the lift heavy portion. As for fortifying the heart I will use various methods including cardiac output, intensive intervals, extensive intervals ETC.

10/18/2022
A1) Sled drag acceleration 15m x 6 sets
B1) Depth Drop to Vertical Jump
C1) BB Bench press 4 x 6 @ 102/225

Second Session
A1) High Hang clean + two jerks w 3 sec tempo dip and pause before the jerk @ 70/90/100/110 (kg)
B1) Mid hang clean + mid hang clean (5 sec tempo from high to mid hang) + 1 jerk @ 90/100/110/110 (kg)
C1) Deficit TBDL 3 x 5 @ 170 kg

 

[R-J Williams]

Training Log Dump

10/20/2022
Snatch grip push press (3) + OH Squat 5 x 4 working sets
Power Snatch 3 x 3

mixed modality conditioning
KB Complex
2 arm swing x 5
2 arm clean x 5
2 arm thruster x 5

12 cal row

rest until HR is @ 110 or lower
5 rounds

10/22/2022
pos1 snatch + snatch balance (2) + OH squat 4 x 4
Tempo to pos 2 + snatch 4 x 2
Tempo to pos 2 + clean 4 x 2
Push Press (2) + Split jerk 4 x 3

10/24/2022
LOTS OF PREP/MOVEMENT BASED PRACTICE BEFORE SNATCH

OH Squat from blocks + snatch grip push press (3) + OH Squat 4 x 5
Pos 1 tempo to pos 2 + snatch 4 x 2
Floating Snatch grip deadlift 3 x 5

10/25/2022
Close Grip bench Press 4 x 4
Y/W/T's iso holds 4 x 10 secs hold at each pos
Pos 1 clean + 2 split jerk w 3 secs tempo for the dip + 1 sec pause 5 x 2
Pos 1 tempo to pos 2 (2) + split jerk 5 x 2
Deficit Trap bar Deadlift 3 x 5