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Old 10-23-2013, 05:25 AM   #231
Michael Thomas
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Re: Thomas Workout Log

10/23

5 min EMOM:

3 strict HSPU
10 abmat situps

Felt great with these. I have not been doing HSPU and felt really good with these

Wrapped the day up with:
600m Row
25 Thrusters (barbell 45lbs)
10 Butterfly pullups

I need to keep doing the butterfly pullups. My technique wasn't that great.
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Old 10-23-2013, 01:11 PM   #232
Rachel Baratz
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Re: Thomas Workout Log

Are you still training at CFCC? What program are you following?
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Old 10-23-2013, 06:38 PM   #233
Michael Thomas
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Re: Thomas Workout Log

Rachel- I am still at CFCC. I am taking off until the end of the cycle. I am not doing the total and I wanted to do a squat program after the Hookgrip. I am still doing oly a couple days a week and will get back to CFCC after the total cycle. As for programming I am doing things that are fun. Fun is my programming.
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Old 10-23-2013, 07:14 PM   #234
Rachel Baratz
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Re: Thomas Workout Log

Fun sounds good to me!
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Old 10-24-2013, 02:51 PM   #235
Michael Thomas
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Re: Thomas Workout Log

10/24
Day 9 of Russian Squat Routine

Back Squat:

6 sets x 2 reps @ 240lbs (80%)

Felt pretty good with these and even though my lower back was tight my squats felt great. I am going to hold off on the Press. I think it might have been too much to do both squatting and the press at the same time on the same day.

Bench:
135 x 15
165 x 8
185 x 8
205 x 8
135 x 10
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Old 10-27-2013, 08:16 AM   #236
Michael Thomas
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Re: Thomas Workout Log

10/16

Goat work at Competitor practice

Deficit Kipping HSPU with 45lbs plates

Tried death by
1
2
3
4
5 ( split into 3,1,1)
6 (failed)
Continued until I completed 25 total reps.

High Hang Snatch
worked up to 105 I have not done these in a while and felt pretty good.

10/27

Bench
135 x 12
145 x 12
155 x 12
165 x 10

6 min EMOM of butterfly pullups to work on technique

Row:
500m
5 reps of 150m intervals with 1min break.

Averaged at 1:46 (500 split) and around 21-22 spm
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Old 10-29-2013, 06:55 AM   #237
Michael Thomas
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Re: Thomas Workout Log

10/28

Airdyne:

6 Rounds:
2min on
3min off

210 cals

Oly:
Snatch:


-High Hang to Hang Snatch x2
Worked up to 50kg

-No feet (keep heels on the ground), no hands (no hookgrip) snatch drill worked up to 40kg

Clean:

High hang with no hips drill 3 times and then a hang squat clean.
This drill was AWESOME. It teached you to make sure you shrug and immediately get under the bar. My cleans were looking pretty solid at the end because I had to get under the bar to complete the lift

Worked up to 50kg for 2 no hip cleans and a squat clean off the box

10/29

Strict Press EMOM
135 x 2
135 x 2
145 x 2
145 x 2
155 x 2
155 x 2
165 x 1 (tied my pr)
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Old 11-04-2013, 04:24 AM   #238
Michael Thomas
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Re: Thomas Workout Log

Forgot to post the last couple of days

Sunday 11/3


Back Squat

5 sets of 3 @ 255 (85%)

I woke up with a sore lower back but it felt tight when I was squatting.
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Old 11-26-2013, 07:25 PM   #239
Michael Thomas
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Re: Thomas Workout Log

I have not been keeping up with this but I need to start logging my oly

11/26
Snatch from the blocks
40,50,55,60.

Snatches looked good and I got under the bar but could not get under it for 2nd rep of the double at 60kg.

Cleaned:
60,70,80,85

Got under the bar pretty well and I think the tall clean drill is working. I hit mid thigh and tomorrow I will focus on being more patient.
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Old 11-27-2013, 07:45 AM   #240
Michael Thomas
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Re: Thomas Workout Log

11/27

Oly (kgs)

Snatch- Pause at the knee
40 x 2
50 x 2
55 x 1 x 2 sets
60 x 1 x 2 sets

Hang Clean + Jerk
60 x 2
70 x 1
70 x 1
80 x 1
80 x 1

The hang clean still feels awkward for me and for some reason I am not feeling the tension in my hamstrings. My jerks were pretty fast and were never in question of speed
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