Friday, September 11, 2009

Sept. 11 - Friday

Barbell Snatch from Blocks (just above knees)
3 x 40 kg
3 x 50
3 x 50
3 x 55
3 x 55

Back Squat
5 x 135#
5 x 225
5 x 250
5 x 285
10 x 325

Snatch @ 28kg, single arm switch
- 10 minutes @ 15 rpm

Swings @ 40kg, single arm switch
- 4 minutes

Seated Calf Raise
- 3 x 15 @ 115#

1 comment:

girevikdavid said...

Andrew, thanks for sharing your training with us.

I have a couple of questions. Do you do each days training in one session or do you divide the elements into a.m. and p.m. or some other template? It looks like tremendous volume for one session. (at least it would be for me :)).

The other question regards your overall training program. It appears to be generalist re: strength/endurance/power. And it appears somewhat intuitive regarding when you do what. By this I mean, it looks like you are developing a variety of attributes (speed/strength/explosivity/endurance, etc. and that you are pretty flexible in what you do on a given day. The constants appear to be GS, OLY, and strongman/grip work. when you do what appears to be secondary to simply doing each element at some point during the week.

So, am I missing a larger design here or did am I pretty close? Or perhaps are you in a periodization cycle that will change as time to a competition draws near?

I'm asking all these questions because of my interest in diversifying my own training. I think my "immersion" in GS while productive of improved technique and some rapid increase in #'s left some gaps in strength and resulted in overuse injury. Appreciate any insights you care to share.

Please feel free to PM me at if you wish.

Thanks for your time.