Ari70's Trainingslog

[Ari70]

#Hipsnatch
20 x 3 x 2
60 x 2
80
85
90 x 1 x 3



#Front squat
70 x 3
100
120
125 x 1 x 3
Supersetted with
#Double broad jump
BW x 1 x 3
Supersetted with
#6 meter sprint
BW x 1 x 3

 

[DieNase]

 

[Ari70]

Vandaag...

UB 92%

#Pull over UP
37 x 5
47 x 5
57 x 2
66 x 1 x 2
Supersetted with
#OH Med ball slams
5 x 6 x 4
#Dynamic lat pull down
50 x 10 x 4



#Bench Press
20 x 5
50 x 5
80 x 3
110 x 2 x 2
110 x 5 (6e failure omdat ik tegen de leggers duwde, was te ver weggeschoven, anders easy pr... )
supersetted with
#Med ball chest pass
5 x 6 x 3
supersetted with
#Clap push up
BW x 4 x 3


Ab wheel work and rear delt..

 

[DieNase]

Hoe is het met je blessure?

 

[Ari70]

Ja kut...

Maar wel gewoon alle trainingen gedaan..

Vorige week nog 95 met Hipsnatch en SB op front squat
Geen Pull overs meer gedaan.

Vandaag rustig aan gedaan om vrijdag hopelijk die 100 te kunnen snatchen

 

[Ari70]

Vandaag testdag

#Hipsnatch
20 x 4 x 2
60 x 2
70
80
90 x 0 @straps broke
90
95
98.5 x 1 PB
100 x 0
100 x 1 PB Hell yeah... train ik al een paar jaar voor...



#Front squat
20 x 5
70
110
130
140 @SB

 

[Ari70]

Gisteren ondanks lichte kater, toch een behoorlijk goede werptraining neer gezet, binnen een maand al eerste (test)wedstrijd buiten....

 

[Ari70]

Transmutation 63%
Training 1
Repsxsets

#Hipsnatch
20 x 5 x 2
60 x 3
63 x 3 x 3 63%


#Front squat
70 x 5 50%
90 x 3 x 3 63%
supersetted with
#Double broad jump
BW x 3 x 3
supersetted with
#6 meter sprint
BW x 1 x 3 4 minute rest



#Pull over UP
44 x 3 x 3 63%
supersetted with
#OH Med ball slams
5 x 6 x 3
supersetted with
#Dynamic lat pull down
50 x 8 x 3 4 minute rest



#Bench Press
20 x 5
50 x 5
80 x 5
supersetted with
#Clap push up
BW x 4 x 3
supersetted with
#Med ball chest pass
5 x 6 x 3
#Band tricep extension
30 x 12 x 3

#Split Squat
40 x 6 x 3
supersetted with
#Dumbbell curl to press
14.5 x 6 x 3


#Kneeling Ab Wheel
BW-50 x 8 x 3

 

[Ari70]

LB Transmutation phase 72.5%

#Hipsnatch
20 x 5
50 x 3
60 x 3
72.5 x 3 x 3



#Front squat
70 x 3
102.5 x 3 x 3
supersetted with
#Double broad jump
BW x 3 x 2
supersetted with
#6 meter sprint
BW x 1 x 3


#Split Squat
20 x 5
42.5 x 5
52.5 x 5



Some javelin drills.. but nothing with high intensity. Trapezius still fucked from dry needling

 

[broken bat]

100kg snatch

goed bezig

 

[Ari70]

100kg snatch

goed bezig

Klik om te verkleinen...

Thanks bud!


#Squatclean
20 x 5
60 x 2
65
70
80
90 x 1 x 2
100 x PR
110 x 1 PR




#Pull over UP
37 x 4
51 x 3 x 3
ss
#OH Med ball slams
5 x 6 x 5
ss
#Dynamic lat pull down
60 x 6 x 5


#Bench Press
95 x 2 @Elbow and RC fucked ..

 

[Ari70]

Week 2 Transmutation 65%
Training 1
Repsxsets

#Hipsnatch
20 x 5 x 2
60 x 3
65 x 2 x 4 65% reactive


#Front squat
70 x 5 50%
94 x 3 67%
91 65%
supersetted with
#Double broad jump
BW x 4 x 3
supersetted with
#6 meter sprint
BW x 1 x 3 4 minute rest


#Pull over UP
46 x 2 x 3 65%
supersetted with
#OH Med ball slams
5 x 6 x 3
supersetted with
#Dynamic lat pull down
60 x 8 x 3 4 minute rest


#Bench Press
50 x 3
80 x 3
85 x 2 x 3 65%
supersetted with
#Med ball chest pass
5 x 6 x 3
supersetted with
#Clap push up
BW x 4 x 3



#Split Squat
55 x 6 x 3
supersetted with
#Dumbbell curl to press
15.75 x 6 x 3



#Kneeling Ab Wheel
BW-50 x 10 x 3

 

[Ari70]

Week 2 REACTIVE 75%
Training 2

Should have taken some sleep

#Hipsnatch
20 x 5 x 2
50 x 3
75 x 3 x 3 75%



#Front squat
70 x 5 50%
105 x 3 x 3 75%
supersetted with
#Double broad jump
BW x 3 x 3
supersetted with
#6 meter sprint
BW x 1 x 3


#Split Squat
70 x 4 x 3

 

[DieNase]

Hoe was de snelheid bij je snatch?

 

[Ari70]

Kut heb nieuwe straps, en die glijden nog alle kanten op.. pas laatste set toen ik mijn kop er volledig bij had vlogen ze pas... Moet meer effort in die light oly's stoppen, met squat en jumps lukt dat wel, maar moet echt veel moeite doen om bij <80% flink CNS te gebruiken.

 

[Ari70]

Transmutation UB 75%
Week 2 train 2

#Squatclean
20x5
60x3
80x2
90x2
100x2
110x0x2
90x1
100x1
110x1


#Bench Press
65 x 5 50%
87 x 3 67%
98 x 3 x 3 75%
supersetted with
#Med ball chest pass
5 x 6 x 3
supersetted with
#Clap push up
BW x 3 x 3



#Pull over UP
53 x 4 x 3 75%
supersetted with
#OH Med ball slams
5 x 5 x 3
#Dynamic lat pull down
55 x 8 x 3 4 minute rest


Pomp werk

#Incline barbell press
30 x 10 x 3
ss
#Bicep shock curls
30 x 12 x 3
ss
#Rear delt raises
7 x 10 x 3



#Bayesian chest (band resisted)
40 x 12 x 3
ss
#Zottman Curls
8 x 10 x 3
ss
#Standing Ab Wheel (rollout)
BW-40 x 8 x 3

 

[DieNase]

Nette curls!

 

[Ari70]

Thanks, zal ze de volgende keer shirtless filmen



Week 3 Transmutation 67.5%
Training 1
Repsxsets

#Hipsnatch
20 x 5 x 2
60 x 3
67.5 x 2 x 4 67.5% reactive


#Front squat
70 x 5 50%
95 x 3 x 2
supersetted with
#Double broad jump
BW x 3 x 2
supersetted with
#6 meter sprint
BW x 1 x 3 4 minute rest


#Pull over UP
48 x 2 x 3 67.5%
supersetted with
#OH Med ball slams
5 x 6 x 3
supersetted with
#Dynamic lat pull down
62.5 x 8 x 3 4 minute rest


#Bench Press
50 x 3
87.5 x 2 x 3 65%
supersetted with
#Med ball chest pass
5 x 6 x 3
supersetted with
#Clap push up
BW x 4 x 3



#Split Squat
65 x 6 x 3
supersetted with
#Dumbbell curl to press
17 x 6 x 3



#Standing Ab Wheel (rollout)
BW-30 x 5 x 3
BW-15
BW = PB

 

[DieNase]

Oh boy kan niet wachten op het filmpje!

 

[Ari70]

Oh boy kan niet wachten op het filmpje!

Klik om te verkleinen...

Haha niet genoeg aan 1 mensch




Week 1 LB REACTIVE 78%
Training 2

#HipSnatch
20 x5x2
60 x3
70 x1
77.5 x2x4 78%

#Front Squat
70 x5 50%
94 x3 67%
110 x2x3 78%
supersetted with
#Double broad jump
BWx3x3
supersetted with
#6 meter sprint
BW x1x3


#Split Squat
75x4x3 PR


Javelin drills for the weightroom