Dr. El-Hewie Forum

[sjaak smorenburg]

July 1 2010 workout

After watching Korean weightlifters train on YouTube, I revised my deadlifting, by adding repeated deadlifting from floor to knee, and/or from knee to extension. I’m attempting in the clean and jerk to keep my arms straight as long as possible during the upward pull.

Warmup.

Super sets: Pullup 6 sets x5, Dip 6 sets x7, Good Morning 6 sets x8, Drop Squat and jump 6 sets x8.

Hanging Leg Raises: 1 set x11.

Snatch: bar x2sets x3, 30x 2sets x2, 40x 2sets x2, 50x 2sets x2, 55x 2sets x2, 57.5x 3sets x2.

Clean and Jerk: 57.5x 2sets x2, 65x 2sets x2, 70x 2sets x2.

Hang Clean: 60x 3sets x2.

Clean Deadlift: 90x 1set x2, 100x 1set x2. 120x 1set x2, (repeated deadlifting per lift).

20 minute brisk walk.

Wide Grip Hang with knee raises: 40 seconds.

Happy training!

Sjaak

[sjaak smorenburg]

July 2 2010 Workout

Warmup.

Supersets: Pullup 6 sets x5, Dip 6 sets x7, Good morning 6 sets x8, Drop Squat and Jump 6 sets x8.

Hanging Leg Raises: 1 set x11.

Snatch: bar x2sets x3, 30x 2sets x2, 40x 2sets x2, 50x 2sets x2, 55x 3sets x2.

Hang Snatch: 45x 4sets x2.

Clean and Jerk: 45x 1set x2, 55x 2sets x2, 65x 2sets x2, 70x 1set x2.

Clean Pull: 70x 2sets x2, 75x 1set x2.

Front Squat: 75x 2sets x2, 85x 1set x1, 90 1set x1.

Reverse Push up Into Bridge: 40 seconds, Down Faced dog: 60 seconds.

20 minute brisk walk.

Happy training!

Sjaak

[sjaak smorenburg]

July 3 2010 Workout

Warmup.

Supersets: Pullup 6 sets x5, Dip 6 sets x7, Good Morning 6 sets x8, Drop Squat and Jump 6 sets x8.

Hanging Leg Raises: 1 set x12.

Snatch: barx2 sets x2, 30x 2sets x2, 40x 2sets x2, 50x 2sets x2, 55x 1set x2.

Clean Grip Snatch: 40x 5sets x2.

Clean and Jerk: 40x 1set x2, 50x 1set x2, 60x 1set x2, 65x 1set x2, 70x 2sets x2.

Back Squat: 70x 1set x2, 80x 1set x2, 90x 1set x2.
Set 90: http://www.youtube.com/watch?v=k2Rb807x3d8
1
Wide Grip Hang with knee raises: 25 seconds.

20 minute brisk walk.

Happy Training!

Sjaak

[sjaak smorenburg]

July 4, 2010
Warmup,
Supersets: Pullup 6 sets x5, Dip 6 sets x7, Good Morning 6 sets x8, Drop Squat and Jump 6 sets x8.
One leg squat: 2x5,
Hanging Leg Raises: 1 set x12.

Snatch: 20x2x3, 30x2x2, 40x2x2, 50x2x2, 55x2x2, 60x1x2,

Power Clean: 60x3x2,
Snatch High Pull: 50x4x2, 55x3x2,
Snatch Deadlift, repeated deadlifting and thigh slide : 75x1x1, 120x1x1
22kg dumbbells: Standing Press: 2x4, Incline Bench Press: 2x5, Supported one arm bent row: 2x8

Reverse pushup into bridge: 30 seconds, down faced dog: 60 seconds.
20 minute brisk walk.

[sjaak smorenburg]

July 13, 2010

Warmup: new format after our NewYork visit and training with Mohamed; more dynamic with additional vertical and horizontal windmills, 100 goodmornings, leg and torso raises on bench.

Close Grip Snatch: 20x2x5, 30x2x4, 30x2x3, 35x6x2,

Military Clean and 4x Press: 5x1,
Front Squat: 35x1x4, 50x1x4, 60x1x2, 70x1x2.
20 minute brisk walk.

[sjaak smorenburg]

July 14, 2010
Warmup,
3 supersets: pullup x5, dip x5,

Clean and Jerk: 20x1x5, 30x2x2, 40x2x2, 50x3x2, 60x2x2, 65x3x2,

Clean Pull: 50x3x2,
Back Squat: 50x1x2, 60x1x2, 70x1x2,
22kg dumbbells: one arm supported bent row: 2x8,

Reverse Pushup Into Bridge: 25 seconds, Wide Grip Hang With Knee Raises: 25 seconds.
20 minute brisk walk.

[sjaak smorenburg]

July 15, 2010
Warmup,
3 supersets: pullup x5, dip x6,

Bicep Curl and Triceps Curl superset: 20x2

Military Snatch: 20x1x10, 30x6x3,
Snatch: 40x4x3, 45x3x2,

Snatch Grip Press Behind Neck in Squat: 20x1x6, 30x2x5, 35x2x5,
Good Morning: 35x3x5,
20 minute brisk walk.

[sjaak smorenburg]

July 16, 2010
Warmup,
3 supersets: pullup x5, dip x6,

High Hang Clean: 20x1x5, 25x1x4, 30x1x4, 35x1x4, 40x1x3, 45x4x2, 50x4x2,
Power Clean: 50x3x2, 55x4x2,
Military Clean and 4x Press: 40x1x10,
Front Squat: 40x1x2, 50x1x2, 60x1x2, 70x1x2, 80x1x2,

Reverse Pushup Into Bridge: 25 seconds, Wide Grip Hang with knee raises: 25 seconds.
20 minute brisk walk.

[sjaak smorenburg]

July 18, 2010
Warmup,
3 supersets: pullup x5, dip x7, drop squat and jump x8,

Close Grip Snatch: 20x2x5, 30x2x4, 35x8x2,
High Hang Snatch: 20x1x5, 25x1x5, 30x2x4, 35x3x3, 40x2x2,

Snatch High Pull: 40x1x2, 50x1x2, 55x2x2, 60x2x2,
Snatch Deadlift: 80x1x2, 100x2x2,
22kg dumbbells: Standing Press: 1x4, 3x3,

Reverse Pushup Into Bridge: 30 seconds, Wide Grip Hang With Knee Raises: 30 seconds.
20 minute brisk walk.

[sjaak smorenburg]

July 19, 2010
Warmup,
3 supersets: pullup x5, dip x7, drop squat and jump x8,

Clean and Jerk: 20x2x3, 30x2x2, 40x2x2, 50x2x2, 60x2x2, 70x5x2,

Military Clean: 50x4x2,
Back Squat: 50x1x2, 60x1x2, 70x1x2, 80x1x2, 90x1x1,
20 minute brisk walk.

[sjaak smorenburg]

July 20, 2010
Warmup,
3 supersets: pullup x5, dip x7, drop squat and jump x8,

Bicep curl and triceps curl superset: 20x4x5,
Military Snatch: 20x5x5, 30x4x3, 35x4x3,

Snatch: 40x4x2, 45x4x2, 50x4x2,

Good Morning: 20x1x4, 30x1x4, 40x3x4,
Standing Press Behind Neck: 30x3x5, 35x3x5
Front Squat: 35x1x3, 55x1x3, 65x1x2, 75x1x2, 85x1x1,

Reverse Pushup Into Bridge: 35 seconds, Wide Grip Hang with Knee Raises: 40 seconds.
20 minute brisk walk.

[sjaak smorenburg]

July 21, 2010
Warmup,
3 supersets: pullup x5, dip x7, drop squat and jump x8,
Hanging leg raises: 1x12,
One leg squat: 2x4,

Hang Clean and Jerk, 3 Jerks per set: 20x2x2, 30x1x2, 40x2x2, 50x2x2, 60x4x2,
Hang Clean: 60x2x2,

High Hang Clean: 20x1x4, 30x1x3, 40x2x3, 50x2x2,
Clean Pull: 50x2x2, 60x2x2, 70x3x2.
20 minute brisk walk.