Dan Pope Training log

End of April Training – Snatches and Mustache Rides

Training is going very well lately.  I’m very excited to be hitting new bests on a daily basis.  I just need to make sure nothing breaks down and keep up with my training/eating/recovery.

4/19/2012

Dynamic Warmup

Axle Bench Press

  • 95 x 3, 135 x 3, 175 x 3, 215 x 1, 245 x 1, 275 x 1
  • 290 x 4 – Bench is coming back

Weighted Ring Pullup(Chest to ring)/Burpee +jump to 9′ reach/Prowler Push(135lbs) – 1 minute rest between sets

  • 45 x 5/10 burpees/100′
  • 60 x 5/10 burpees/100′
  • 70 x 5/10 burpees/100′

Feels like my body is starting to fall apart (elbow pain, shoulder pain, achilles tenderness, hip pain).  next week is deload week and I’ve decided to skip saturday and sunday training to take a break.

4/24/2012

Dynamic warm-up and static stretching

Axle Push Jerk (drop each rep on platforms)

  • 95 x 3, 135 x 3, 175 x 3, 215 x 1
  • 225 x 8 – Definitely had several more in me but the platform started to fall apart.  Going to have to fix that.

Prowler Push 135lbs – 100′ and Chest to ring pullups: 10,9,8,7,6,5,4,3,2,1

4/25/2012

Static Stretch and Dynamic Warmup – 8:37

Snatch Bar Complex

Full Snatch

  • 95 x 5, 135 x 2, 155 x 2, 175 x 2,
  • 185 x 2 – PR – felt light.  Probably could have gotten more but my technique would have fallen apart

Overhead Squat – 1 snatch balance followed by 2 overhead squats

  • 135 x3, 185 x 3, 205 x 3

Met-con: 1,000m row followed by 4 rounds of:

  • 25 air squats
  • 10 hang power cleans
  • Run as far as you can until 18 minutes.

Row was in 3:45-3:50, 4 rounds finished by 8:37 and got 2,100m(almost 1.5 miles) running finished before 18 minutes hit.

 

Finished with calf rolling and hip prehab.  Need to take care of the body.

4/26/2012

Dynamic Warmup and static stretch

Spent 2 hours making lifting platforms for push jerk, not finished yet

Met-con: Every minute on the minute for 10 minutes perform:

  • 5 Burpee ring deadhang pullups
  • 20 Alternating Lunge Jumps

Right knee, right hip and right shoulder is still bugging me a bit.  Still doing rehab exercises, rolling, resting.

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