Advice

Coach Luke: A Snapshot of My Training Week

For anyone who is curious, I thought I’d write down a week’s worth of training for me. To some it may seem like a lot and to others it might be surprisingly less than you had imagined. This is a relatively typical week if I’m not tapering for a competition or generally feeling burnt out (yes, both do happen).

Nutrition & Sleep
In a regular week I usually eat whatever I can to fuel training, that means a lot of carbs and every now and then some ‘bad’ food choices.

I usually sleep 6-7 hours per night which is not ideal. I’m working on it.

Additional Notes
I am currently doing a lot of barbell work to improve in this area.

This doesn’t include any warm ups or detail on building sets when maxing out. Warm ups don’t count as work to me and I when I build to a max I start with the bar and try to keep to 10kg or 5kg jumps.

I often train alone.

So here it goes…

Monday

AM:
5 Rounds
10 Deadlifts @ 80kg (no hook, pronated grip)
20 Box Jumps

Rest 5ish mins

5 Rounds
20 GHD Sit ups
20 Push Ups

PM:
Courtesy of Weightlifting 101
1RM Power + Full Snatch – 90kg
1RM Full Snatch – 110kg
5 x 1 Power + Full Snatch @ 95kg
1RM Full Snatch – 115kg

6×4 Back Squat @ 152.5kg

Tuesday

AM:
4×4 Strict Muscle Up
3RM Push Press – 90kg
2RM Push Press – 105kg
1RM Push Press – 110kg

Mainsite Workout 162208
[Completed Rounds at 12:00 to 15:00]

PM:
Regionals Snatch Ladder – 22reps (massive fail!)

For time (Variation on Mainsite workout):
50 Hurdle Hops 30″
25 HSPU
40 Hurdle Hops 30″
20 HSPU
30 Hurdle Hops 30″
15 HSPU
20 Hurdle Hops 30″
10 HSPU
10 Hurdle Hops 30″
5 HSPU
[9:59]

Wednesday

AM:
Rest ;P

PM:
Courtesy of Weightlifting 101
1RM Hang Power Clean + Hang Squat Clean – 130kg
10 x 1 Hang Power Clean @ 120kg

10min build to 1RM Clean and Jerk – 130kg

Rest an hour or so…

5-4-3-2-1
Squat Clean @ 85kg
KB Burpee Box Step Over w/ 24s
[4ish mins]

3-2-1 Rope Climbs
21-15-9 Wall Balls
[3:32]

50 Unbroken GHD Sit Ups

Thursday

AM:
4 Sets not for time
5 Strict HSPU
15 Kipping HSPU

1RM Deadlift – 200kg, then…
1 rep every 60sec at each weight – 190,185,180,175,170,165,160, then…
5×5 Touch’n’Go Deadlift w/ no belt @ 170kg

For time
15-12-9-6-3 (all unbroken)
Strict HSPU
Chest 2 Bar Pull Ups
[3ish mins]

5 Rounds
20cal Row
20 Med Ball Sit Ups
[10:00]

PM:
Courtesy of Weightlifting 101
1RM Thruster – 110kg

For time:
30 Thrusters @ 75kg
* First 20 must be completed as 4 sets of 5 touch and go reps, last 10 as singles.

Friday

AM:
Courtesy of Weightlifting 101
2RM Hang Snatch – 105kg
5 x 1 Hang Snatch @ 110kg

PM:
Session at Elevate+ with Gabriel Riberio

2 Rounds
4x 20m Shuttle Run
2x 20m Plate Lunge
25 Wall Balls
2x 20m Bear Crawl
20 Clapping Push Ups

1 Rounds w/ Partner
25 V-ups (Partner does Burpees)
25 Thrusters @ 40 (Farmers Carry)
10 Bar Muscle Ups (KB Swings)
25 Front Squats (Pull Ups)

For Time
300m Row
20 DB Push Press
20 Rings Dips (Muscle up into)
2x 20m Crab Walk
10 Deadlifts @ 120

Saturday

PM:
2RM Clean and Jerk – 125kg
10 x 1 Clean and Jerk @ 125kg

5 Rounds
250m Run
15 Toes 2 Bar
5 Strict HSPU
[about 10mins]

Sunday

5 Rounds
12 Wall Balls
9 Toes to Bar
6 Power Cleans @ 90
[8:22]

21-15-9
Overhead Squats @ 50
Strict HSPU
Burpee Pull Up
[7ish mins??]

In 5min window:
50 GHD Sit Ups
Max Cal Row [47cals]

1RM Behind the Neck Jerk – 130kg

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