Sorry for the lack of posts over the last week or so, i have been snowed under with revision for my last exam of my degree. I have been training how ever, a few highlights were a 165kg wide stance box squat, a hang snatch double at 90kg and a 1000m row PB at 3:16.7.
Thursday 22.05.2014
A. Back squat; 10, 7, 5, 2@80%, 2@85%, 1@90%, 1@95%
80x10, 100x7, 120x5, 136x2, 145x2, 153x1, 162xx - Didn't have much juice in the legs today!
B. Front rack lunge; 3x8
80, 85, 90 - Again, not much juice in the legs today. Think i was still feeling the effects of the exams.
C. Good mornings; 5x5
50x5x5 - Not sure if i should be able to feel these in the hamstrings, but once i go above 40kg i can't feel it.
D. 10 minutes heavy sled drag - 20m bouts
100kg
.
Showing posts with label good mornings. Show all posts
Showing posts with label good mornings. Show all posts
Friday, 23 May 2014
Sunday, 26 January 2014
25/01/2014 - AM Conditioning + PM Strength
AM
3 minute AMRAP @80%
5 muscle ups
35 double unders
- 4 minute rest -
5 minute AMRAP @80%
10 overhead squats @50kg
10m forwards bear crawl
10m backwards bear crawl
- 4 minute rest -
5 minute AMRAP @80%
5 wall climbs
20 KB swings @32kg
3 - unbroken, muscle ups felt good.
+
4 - unbroken, the bear crawls made my hips feel like they were cramping!
+
2+1 - wall climbs fried my shoulders!
PM
A. 3 position snatch (hang + below knee hang + floor) x6 sets, 3-5 minutes rest.
- 60, 65, 70, 75, 80x, 80
B. EMOM x10
3 push jerk @70-75%
- 80kg. Worked on t&g cycling of reps.
C. Good morning, 5-5-3-3 @3311
- 40, 45, 50, 55
D. 3x8-10 weighted GHD sit ups
- 3x10 with 9kg dynamax ball
3 minute AMRAP @80%
5 muscle ups
35 double unders
- 4 minute rest -
5 minute AMRAP @80%
10 overhead squats @50kg
10m forwards bear crawl
10m backwards bear crawl
- 4 minute rest -
5 minute AMRAP @80%
5 wall climbs
20 KB swings @32kg
3 - unbroken, muscle ups felt good.
+
4 - unbroken, the bear crawls made my hips feel like they were cramping!
+
2+1 - wall climbs fried my shoulders!
PM
A. 3 position snatch (hang + below knee hang + floor) x6 sets, 3-5 minutes rest.
- 60, 65, 70, 75, 80x, 80
B. EMOM x10
3 push jerk @70-75%
- 80kg. Worked on t&g cycling of reps.
C. Good morning, 5-5-3-3 @3311
- 40, 45, 50, 55
D. 3x8-10 weighted GHD sit ups
- 3x10 with 9kg dynamax ball
Wednesday, 13 June 2012
Snatch work & Defecit HSPU
BB Gymnastics10 X 2 Snatch High-Pulls Off High Boxes (at hip) + 1 Snatch Off High Boxes – heaviest possible, rest 60 sec.Demo w/ Instruction – Demo Sideview
Notes: This is a complex performed off hip height boxes: perform 2 High Pulls, then 1 full Snatch. The demo videos are only for the full Snatch off hip height boxes.
40, 50, 55, 60, 62.5, 65, 67.5x (SN), 67.5, 70, 72.5x (SN)
Really pleased with these today to snatch 10kg below your 1rm from the floor shows that it's my technique on the full snatch that needs work.
Strength/Skill
1a) 4 X ME Strict Deficit HSPU + ME Kipping Deficit HSPU – rest 45 sec.
5/6, 2/7, 2/6, 2/6
Used 15kg plates on top of 10kg plates with an ab-mat between
1b) 4 X 5 Weighted Strict Ring C2B(ring) Pullups – heaviest possible, rest 45 sec.
BW, 6, 8, 10kg
1c) 4 X 15 Good Mornings – medium/heavy, rest 45 sec.
40kg x 4
First time doing these, my god do they hammer your hamstrings!!
Notes: This is a complex performed off hip height boxes: perform 2 High Pulls, then 1 full Snatch. The demo videos are only for the full Snatch off hip height boxes.
40, 50, 55, 60, 62.5, 65, 67.5x (SN), 67.5, 70, 72.5x (SN)
Really pleased with these today to snatch 10kg below your 1rm from the floor shows that it's my technique on the full snatch that needs work.
Strength/Skill
1a) 4 X ME Strict Deficit HSPU + ME Kipping Deficit HSPU – rest 45 sec.
5/6, 2/7, 2/6, 2/6
Used 15kg plates on top of 10kg plates with an ab-mat between
1b) 4 X 5 Weighted Strict Ring C2B(ring) Pullups – heaviest possible, rest 45 sec.
BW, 6, 8, 10kg
1c) 4 X 15 Good Mornings – medium/heavy, rest 45 sec.
40kg x 4
First time doing these, my god do they hammer your hamstrings!!
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