2015-02-26

A. Hang power snatch 12 mins establish 1RM
B. Hang power clean 12 mins establish 1RM
C. Ohs 12 mins establish 1RM
+
20 min z1 row

A. 68#
B. 118#
C. 33#
+
Row for 20 –  display not working not sure of distance.

This was awful! I feel like a fish out of water not doing these movements in so long! I tried to keep the weight to where I had somewhat decent technique. I don’t feel explosive at all. The ohs was sad! I really need to work my mobility particularly on the left shoulder and ankle. As soon as I got about half way down I found it really hard to keep bar back and left heal wanted to lift. Lots of work to do!

http://youtu.be/0_mOThlmhxs

http://youtu.be/li6DMTWBdSQ

Advertisements

2015-02-23

A. Segmented Clean Grip Deadlift; 3,3,3,3,3; @ 85-90% 1RM Rest 3:00

B. Barbell Glute Bridge @ 11X5; 6-8 x 4 Rest 90 sec

C. FS 3,2,1 Rest 3:00

D. BTN Press; 4-6 x 4 Rest 2-3 minutes

+

20 min Z1 Row

 

A. 83#, 103#, 103#, 113#, 123#

B. 83#, 83#, 103#, 123# all for 8 reps

C. 135#, 145#, 165

D. 55#, 57.5#, 60#, 65# all for 6 reps

+

Row – 4153 meters @ 2:04/500m pace

This all felt great. Went easy on the FS after the glute bridge, could feel a minor pinching in the back. The BTN Press was weird in a good way! I found it challenging to have my arms in such external rotation! Very tight in the pec area. It was awesome though! Definetly need more of this type of stuff! I may be singing a different tune tomorrow! Lol I have a feeling the shoulders and upperback are going to be tender! The row felt just the same effort as yesterdays but I ended up with a good amount of meters more 🙂

 

2015-02-22

A. Segmented Snatch Grip DL 3,3,3,3,3; @ 85-90% 1RM, Rest 2-3 min

B. Snatch Grip RDL @ 32X1; 3-5 x 4, Rest 2 min

C. BS @ 30X1; 3-5 x 4, Rest 2-3 min

D. CGBP @ 30X1; 4-6 x 4, Rest 90 sec

+

20 min Z1 Row

A. 103#, 123#, 133#, 143#, 153#

B. 83#, 93#, 103#, 103# all sets 5 reps

C. 115#, 135#, 155#, 165# all sets 5 reps

D. 95#, 100#, 105#, 115# all sets 6 reps

+

Row = 3897m, 2:11/500m pace

Everything felt great today. Went a little lighter on the Snatch Grip RDL than the last time, wanted to be cautious of my back and really get the technique solid. 

2015-02-15

A.  Snatch grip RDL @32×1, 3-5×5 rest 2:00 40kg x 5, 50×5, 55×5, 60×5, 65×5, 65×3 grip was giving out

B.  CGBP @ 20×1, 10-12×4 rest 90 sec 65#x12, 75×12, 85×12, 95 x 8

C.  KB Power row 6-8×4 rest 90 sec 
3 sets of 8 @ 18kg/arm 1 set of 6 @ 24kg/arm my form was shit with the 24kgs

+

Row 500m 2:03.7 rest 90 sec in rower row 500m 2:04.3 this last 500m was rough at the end. I hit a huge wall with 100m to go 😦 my legs just quit working!

2015-02-12

A.  FS 3-5×5, rest 3:00
95#, 105#, 115#, 125#, 135#x3
B. Strict press + push press 5.1 x 4,  rest 90 sec
65#, 75#, 75#, 75#
C. Jumping Pull up @ 40X1, 5-10 x 5
Rest 90 sec
10, 10, 8, 8, 7

+

4 sets all same pace
15 walking lunges
10 pushups (from bench)
300m row
Rest 90 sec

2:34, 2:45 rower battery died had to hop to the next one, 2:32, 2:29 go figure the last one I turned it up!