”A man who is a master of patience is master of everything else.”
- George Savile -
A. Snatch, Max For Day:
77.5kg, 80/F
B. C&J, Max For Day:
110kg, 117.5/F
C. Back Squats, 3s Paus in bottom, 3*3@75%:
135kg
D. 5*3 Back Squats@75% of pause weight + 3 Box Jumps, 80cm
100kg
Not worried about not hitting the weights yet. According to my master plan I am suppose to start getting PB’s 1-2 weeks from now.. 
Namaste!
”When sprinting, the cheetah’s body temperature quickly elevates. If it is a hard chase, it sometimes needs to rest for half an hour or more.”
- Wikipedia -
WU, 3 sets: 2 Push Press, 2 Jerk Behind Neck, 2 Press Behind, in split pos
20, 30, 40kg
A. 5 sets: 1 Power Clean+1 Front Squat+1 Clean+1 Jerk, hold 5s in split
60, 70, 80, 90, 100kg
B1. 4*4 Hang Snatch High Pull (Flat-footed)
40, 40, 50, 60
B2. 3 sets, 5 reps Snatch Balance
40, 50, 60kg
C. 4*4 Front Squats@75%
112.5kg
Felt a bit slow and sluggish, plus tired shoulders today. Next week the ”MAP” training goes back on Mondays so that every other day is completely shoulder free.
2h Rest
D. Row Sprints, 8*25s max av. Watt/2.35min off. (rest 5min b/t 4&5)
So, where does the Cheetah come in to all this? Well, I’m happy that these rowing sprints are much better than ever before (max in single before was 605w), but just like a quick running cat, I just die after a few seconds. Nice arm pump after these though.
Namaste!
”Self-confidence is knowing that we have the capacity to do something good
and firmly decide not to give up.”
- Dalai Lama -
WU: 1k Row + Cathletics
WU-Series: 3*2 SLP+2OHS+2 Sotts
20, 30, 40kg
A. 4 sets, Snatch Segment Pull + Snatch Pull 3*(1+1)
70, 75, 80, 85
B. 5*3 Snatch @ 60%
50kg
C. 5 sets, 3 Snatch Push Press + 1 OHS:
70, 80, 85, 90, 95 (+5kg from last week)
D1. 3*5 Barbell Row
70kg
D2. 2*15 Reverse Hyper
20kg
Lower back very tired from the segments pull, long TUT..
Shoulder felt a bit iffy and I slept only 6h last night, decided to save the MAP training I had planned til tomorrow and do some shoulder rehab instead in the afternoon.
Namaste!
”Enlightenment happens only in that moment when there is no complaint in you, when you are not going anywhere, not desiring, not condemning, not judging. You simply exist and with total acceptance. This moment there is enlightenment.”
- Osho -
FRIDAY
A. Max for Day Snatch, after 60% take it up in 3-5% increases to last good lift. 50kg, 60, 64, 67,70,72,75, 77, 80, 82.5/F
B. Max for Day C&J, same as Snatch. 70kg, 75, 80, 85, 90, 95, 100, 105, 110, 115/F
Surprising misses in both lifts since it felt very solid all the way. Both was a case of sloppy receives and I feel positive about getting some new PB’s within soon!
C. Back Squat, 3s paus in bottom, 2 sets of 3@65% 115kg
D. 3 Rounds for speed:
1’30min, 1’40, 1’25 MU’s easy and unbroken. SATURDAY WU-Series: 4 sets of 2 Snatch Long Pull+2 OHS+2 Sotts 20, 29, 38, 43kg A. 5 sets, Power Snatch + OHS + Snatch (2sec paus in bottom of each) 43kg, 48, 52, 57, 61 B. 5 sets, Push Press, Jerk beh neck, Jerk (5s paus in split on last) 61kg, 70, 84, 93, 102 C. 3*5 Jerk Dip Squat 102kg, 111, 120 D. For Time:
8’50min Lifts felt better than last week, conditioning was fun. HSW first round unbroken, second 2 sets and then about 2-3m at the time. JP pushed me on good and I actually had to sprint in the end to beat him by a few seconds. Namaste!
”To see existence as it is, choicelessly, is what is meant by effortlessness.”
- Osho -
WU: 3 sets of 2 Clean Long Pull + 2 FS + 2 Clean Sotts
20-40kg
A. Clean Segment Pull (1″, knee, hip, finish) + Clean Pull, 3 sets of 2*(1+1):
90, 100, 110kg
B. 3*3 Clean + 1 Jerk @ 60%:
70kg
C. Snatch Balance, 3*3:
40, 50, 60kg
All the above exercises felt faster and better than before, low volume is good stuff!
D. Alternating Tabata Pull Ups, Strict (supinated)/Kipping (pronated):
10/15, 5/8, 3/9, 3/8
E. 5*20s Row Sprints, 2’40 rest
Wattage: 532, 519, 532, 543, 590
Hello biceps pump, goodbye pulling strength.
Rest day tomorrow.
Namaste!
”It is your freedom to be a Buddha or not to be a Buddha — and if you like sleep and the dreams it’s perfectly okay with me. I respect your freedom.”
- Osho -
Steeper than it looks
10am, Hill Sprints, 10 rounds every other minute, (4min between 5&6):
14s, 14, 13, 12, 12, 12, 12, 13, 13
Cut my usual hill basically in half, goal is full power output and speed rather than conditioning. Hurt my throat and chest more than the legs, hope it was just momentarily.
In the afternoon the rehab for the shoulder continued. Felt even manlier than yesterday when I barely could externally rotate a rubber band thick as a shoelace…
Namaste!
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