Warm-ups
Jumping Jacks 2 x 10
BW Squats 2 x 10
Squat stretches
Pushups 2 x 10
Stretch and twists
Brettzell
Bridges 2 x 10
Foam Roller
Tall Kneeling Press 16kg 2 x 5/5
Tall Kneeling Chops 16kg 2 x 5/5
Work Sets
LCCJ
20kg/20kg
4 (2, 3, 5, 2)
Monday, December 6, 2010
Sunday, December 5, 2010
December 5, 2010
Experimented with warm-ups
Jumping Jacks 2 x 10
BW Squats 2 x 10
Squat stretches
Pushups 2 x 10
Stretch and twists
Brettzell
Bridges 2 x 10
Roller
Tall kneeling press 16kg 5/5
Tall Kneeling Chops 16kg 5/5
Goblet Squats 16kg 3 x 5
Double Clean and Press 20kg/20kg 4(2, 3, 5)
Double Front Squats 20kg/20kg 4 x 3
Jackknife Pull-ups 3 x 6
Swings 20kg 10 x 20
Swings 48kg 5 x 10
The Cleans and Presses were a little lighter than I normally go, but perfect for tonight. A little tenderness in the back at the end.
Jumping Jacks 2 x 10
BW Squats 2 x 10
Squat stretches
Pushups 2 x 10
Stretch and twists
Brettzell
Bridges 2 x 10
Roller
Tall kneeling press 16kg 5/5
Tall Kneeling Chops 16kg 5/5
Goblet Squats 16kg 3 x 5
Double Clean and Press 20kg/20kg 4(2, 3, 5)
Double Front Squats 20kg/20kg 4 x 3
Jackknife Pull-ups 3 x 6
Swings 20kg 10 x 20
Swings 48kg 5 x 10
The Cleans and Presses were a little lighter than I normally go, but perfect for tonight. A little tenderness in the back at the end.
Monday, November 29, 2010
November 29, 2010
Today was supposed to be ballistics – heavy, but the dog took me ass-skating this morning. I’m feeling it in the knee, butt and shoulder. Rather than going all out I aimed for medium effort.
One Armed Clean and Jerks
28kg
3 x 3/3 in 6 minutes
with some overhead holds
Swings
20kg
10 x 5/5/5/5
supersetted with
Pushups
10 x 7
Planks
30s, 30s, 30s, 15s, 15s
Hanging Knee Raises
3 x 5
One Armed Clean and Jerks
28kg
3 x 3/3 in 6 minutes
with some overhead holds
Swings
20kg
10 x 5/5/5/5
supersetted with
Pushups
10 x 7
Planks
30s, 30s, 30s, 15s, 15s
Hanging Knee Raises
3 x 5
Sunday, November 28, 2010
November 28, 2010
No pressing tonight. Tested the water on some grip training I’ll be adding on my ‘variety’ days. Density PR on Front Squats. The thing with the front squats isn’t so much the weight right now since I’m trying to re-groove my movement so I’m not rounding in the hole.
Squats
BW warm-up
Double Front Squats 20kg/20kg; 5 x 5 in 4:34
Pull-ups
Hangs for time
Grip Work
COC Gripper
Spring Clamp
2Thumbed 2 x 5
Wrist Roller
4x3lbs
Leveraged Wrist Curls
10lbs; 5/5
Squats
BW warm-up
Double Front Squats 20kg/20kg; 5 x 5 in 4:34
Pull-ups
Hangs for time
Grip Work
COC Gripper
Spring Clamp
2Thumbed 2 x 5
Wrist Roller
4x3lbs
Leveraged Wrist Curls
10lbs; 5/5
Thursday, November 25, 2010
November 25, 2010
C&P
32kg
5/5 x(1, 2)
in 9:09 minutes
Breath rhythm stunk. Tension was just ok. Used the old Sears griper in the alternate hand for additional tension, but I think I was loosing some tension in the down swing. PR since I began tracking (density).
32kg
5/5 x(1, 2)
in 9:09 minutes
Breath rhythm stunk. Tension was just ok. Used the old Sears griper in the alternate hand for additional tension, but I think I was loosing some tension in the down swing. PR since I began tracking (density).
Saturday, November 20, 2010
Wednesday, November 17, 2010
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