Adarq.org

depends on your goals - athletes tend to jump.
Olylifters don't they have to get under the bar as fast as possible

Date: 18/10/2019
Soreness: lower quads of right left leg

Condition: Just came from work, had no gym clothes in hand as this was a spontaneous thought, the snatch technique was bothering me I had to go to gym to practice it again. So was practicing in my jeans lol.

Warm up
   quad stretch
   whole body vibration plate
   light ankle hops

Workout
   Power Snatch Practicing
      - arm muscle ups
      - high hang power snatch - both using light bar 10kg
      - high hang power snatch using 20kg bar - recorded it both views

   High hang power snatch 1 x 4 @30kg (5kg plates on 20kg bar)
      - This was comfortable and a little challenging keep weight above head as my max shoulder press is 40kg at 1 rep

Cool down
   stretch

Comment
Good session. I am happy with my form in the video.

I don't know what happened but walking is causing pain in my hip bone in the back that sticks out, its the part where the hip bone stops. the iliac crest at the back the left side. Hard to explain the position except when you put your hands on your hips, you can feel the bone where your thumb, that's the area of pain.

Will rest it and stretch it when it is not painful, but will see what the state is tomorrow.

Date: 26/10/2019
Soreness: glutes

Condition: Haven't trained the entire week due to some pain in the back of the hips, which has gotten better, but can feel it if I stretch that area to check but it's not painful just slightly sore/uncomfortable. Plan was to come down and run hard and see how far I get minimum distance was 200m and target was 400m.

Warm up
   anke mobility
   calf stretch dynamic
   walking calf stretch holding @15kg kettlebell in each hand
   kicking hamstring stretch
   seated hamstring stretch
   quad stretch on edge of bench
   walking quad stretch
   single leg and double leg glute bridges
   leaning over knee drives with cable foot attachment at 30kg
   straight leg hip extensions with cable foot attachment at 30kg
   lift knee and straight leg and hold with cable foot attachment at 30kg
   back stretch double leg
   box jumps holding bw and holding 5kg dumbbell in each hand x 3
   sprint arm swings holding 5kg dumbbells in each hand and then without

Workout
   A walk x 20m x 1
   A skip x 20m x 1
   A Run x 20m x 1

Workout
   Sprint hard as far
      - got to 200m, my legs shutdown completely at 40m away from the finish line, but couldn't do more than 200m legs dead and no strength from legs at all and the finish line is like a psychological barrier. so will focus on running hard up to 200m until I can extend to 300m without my legs shutting down. I don't 400m but the intrigue inside me wants to run it. Glutes were on fire. after a few minutes rest I jogged the 100m bend and sprinted the last 100m to complete 100m don't know why lol. dead tired and the blocked nose and ears not helping. After I got into the gym I was feeling light headed but once I started the workout it went away. I couldn't run as hard as I liked as it had rained and it was really wet and the rain had restarted again slightly.

Gym work
   Power snatch
      - 1 x 3 @20kg bar
      - 2 x 3 @40kg - got the bar to head height and very close it nearly hit my face well it felt like it was that close prob 4 inches away.

   Core work
      - kneeling crunches on cable 2 x 12 @75kg
      - lying knee raises on cable 2 x 10 @25kg
      - cable twists 1 x 7 each side @30kg

   Broad Jumps
      - 4 attempts - 8.5 Steps = 2.5m average

   Broad Jumps holding 5kg dumbbells near shoulder and broad jump
      - 3 jumps at 7 steps = 2.1m

   Broad Jumps another attemp
      - 2 jumps, best one at 9 steps = 2.6m
      - Was doing the jump inside the gym.

Cool down
   stretch
   walk back

Comment
Good light session, the run felt good but didn't get to run out as hard as I would have liked due to wet track, but did run hard as I was almost upright. legs turned off instantly at 160m mark like someone flicked a switch.

Date: 31/10/2019
Soreness: none

Condition: 5pm got to gym and finished at 7:30pm. It was almost empty suprisingly.

Warm up
   ankle mobility
   calf stretch
   seated hamstring stretch - bench and floor
   quad stretch bench
   single and double leg glute bridges
   high knee raises /w 45kg cable strap hold for 20 seconds each leg
   squat stretch
   back stretch

Workout
   Jumping lunges
      - 1 x 6 @bw
      - 2 x 10 @12kg kettlebells in each hand

   Half Squat
      - 1 x 5 @40kg
      - 1 x 5 @100kg
      - 3 x 5 @130kg

   Calf Raises
      - 3 x 15 @130kg

   Back extensions
      - 2 x 5 @80kg - the heavier it gets the difficult it becomes for my arms
      - 1 x 7 @60kg

   High Hang Power Cleans
      - 1 x 5 @20kg
      - 1 x 3 @30kg
   High hang power pulls - same as cleans but trying to get it as high as I can
      - 2 x 5 @40kg

   Shoulder press
      - 1 x 5 @20kg
      - 2 x 5 @40kg

   Leaning over rows
      - 2 x 5 @60kg

   Kneeling cable crunches
      - 1 x 5 @35kg
      - 2 x 12 @75kg

   Lying knee raises
      - 2 x 10 @25kg

   Cable twists for oblique
      - 1 x 5 each side @15kg
      - 1 x 7 each side @35kg

Cool down
   stretch
   walk back

Comment
It was a good session, the half squats are comfortable and the reps are progressing, the calf raises are comfortable until you reach 10 then its struggle to complete, but have done this weight before so not impossible. The back extensions is going to get difficult because I bring bar to chest and then do the reps so I can go deep down but as it gets heavier my upper body will not be strong enough to bring bar near chest and the ROM will be compromised but will see when I get there. Power cleans are good and 40kg is very heavy so 5 reps is difficult but can get bar near head to chin level.
       

Date: 05/11/2019
Soreness: none

Condition: Got to the gym at 5:15 pm and it wasn't that crowded. Had to rush the core workout smh

Warm up
   ankle mobility
   calf stretch
   sitting hamstring stretch bench and floor
   quad stretch
   single and double leg glute bridge
   high knee hold without weight cable in use
   squat stretch
   back stretch

Workout
   Jumping switching lunges
      - 1 x 3 each leg @7kg kettlebells in each hand
      - 2 x 10 total @15kg kettlebells in each hand

   Half Squats on to a pin
      - 1 x 5 @60kg
      - 1 x 3 @100kg
      - 3 x 5 @130kg

   Calf raises
      - 3 x 15 @130kg

   45 degree back extension
      - 1 x 5 @20kg
      - 1 x 4 @60kg
      - 3 x 5 @80kg

   High hang power snatch
      - 1 x 5 @20kg
      - 1 x 3 @30kg
      - 2 x 3 @40kg - high pulls
      - note: strange thing was when my grip was not wide enough it makes it difficult to get the bar overhead so when I tried to snatch low grip my body just automatically turned it into a power clean. interesting.

   Leaning rows (elbow pull backs)
      - 1 x 5 @40kg
      - 2 x 5 @60kg

   Shoulder press
      - 1 x 5 @20kg
      - 2 x 5 @40kg

   Barbell rollouts for core
      - 2 x 10

Cool down
   stretch
   walk back

Comment
It was a good session was planning to do 7 reps of half squats but it's not comfortable at 5 reps for me to proceed to 7 so will stick till I am comfortable and confident in getting the last 2 comfortably. Rest were OK. Core roll out using z bar.   

Date: 09/11/2019
Soreness: quads sore, hips and glutes are sore

Condition: Wet track and cold and windy. Got to the gym later than I wanted. 11:15 am and finished at 1pm.

Warm up
   ankle mobility
   calf stretch and walks with 5kg dumbbells
   hamstring kicks
   quad walks stretch
   sitting hamstring stretch
   single and double leg glute bridge
   high knee kettlebell lifts @16kg each foot
   back stretch

Track warm up
   a walk x 10m
   a skip x 20m
   a run x 30m
   alternating high knee drills x 30m
   sprint starts
      - 1 step x 1
      - 2 steps x 1

Workout
   2 x 10m uphill sprints - slippery grass but didn't slip a lot as I was careful but that would take away some effort from the run

   2 x 10m sled sprints @15kg load on sled
 
   1 x 10m unloaded sprints

   2 x 30m sled sprints @10kg load

   1 x 30m unloaded sprints

   1 x 50m sled sprints @5kg load

Gym workout
   power snatch high hang ensuring to use only hip drive
      - 1 x 3 @20kg
      - 1 x 3 @30kg
      - 1 x 3 @35kg

   Box jumps at 40kg - legs were a little weak so they felt awkward but 7/10 effort used for the jumps

   Cable kneeling crunches 2 x 12 @70kg

Cool down
   stretch
   walk back

Comment
The runs felt good besides 70-80% effort used only because of wet track but because it was cold my legs were getting a lot of impact stress then normal so legs were sore after the runs. Power snatch was OK. Kneeling crunches were rushed as had less time.   

Date: 14/11/2019
Soreness: glutes and legs

Condition: Got to the gym at 5:15 pm and managed to have 15 minutes to do core stuff, with plenty time to spare after, so good quick session. Finished at 7:15 pm.

Warm up
   ankle mobility
   calf stretch
   seated hamstring stretch
   quad bench stretch
   sitting hamstring stretch
   single leg glute bridges and double leg on bench
   high knee on balls of feet hold with kettlebell on feet x 20 seconds
   squat stretch
   back stretch

Workout
   Jumping switching lunges
      - 1 x 3 each leg @bw
      - 1 x 3 each leg @7kg dumbbells in each hand
      - 2 x 5 each leg @16kg kettlebells in each hand

   Half Squats
      - 1 x 3 @20kg
      - 1 x 3 @60kg
      - 1 x 3 @100kg
      - 3 x 7 @130kg
      - Note: Comfortable and easy, didn't have to suck in air for each rep

   Calf Raises
      - 2 x 12 @130kg

   Barbell pogo hops - for ankle stiffness
      - 2 x 10 @20kg - experimenting best way to do this

   Back extensions
      - 1 x 5 @20kg
      - 1 x 3 @60kg
      - 2 x 5 @80kg
      - Note: Will switch to deadlifts next week, also this makes my forearms really sore after

   Power snatch high hang
      - 1 x 3 @20kg
      - 1 x 3 @30kg
      - 2 x 3 @40kg - difficult as I have wide grip, difficult to bring it overhead but can bring it to nose level

   Bent over rows
      - 1 x 5 @40kg
      - 2 x 5 @70kg

   Shoulder press
      - 1 x 5 @20kg
      - 2 x 5 @40kg

   Kneeling crunches
      - 1 x 4 @35kg
      - 2 x 12 @70kg

   Lying knee raises
      - 2 x 10 @20kg

   Cable rotations
      - 1 x 5 @20kg
      - 1 x 7 each side @35kg

Cool down
   stretch
   walk back

Comment
It was an ok session, pogo hops to experiment way to further strengthen my calfs where I don't need to increase weight but use gravity, improve ankle stiffness. Squats were easy. Will switch to deadlifts. rest were ok.