AM
1000m row @70%
90s rest
x4
Complete
PM
A. 30" hurdle hips; 9x3
Complete
B. Back squat @31X1; 12x2@65%, EMOM
110kg - Comfortable
C. Hang power clean; 8x2@70%; EMOM
87.5kg - This is a really comfortable weight for me now.
+
20 minute AMRAP (Aerobic pace)
10 russian KB swings - 40kg
20m forwards sled drag - 80kg
10 wall balls - 9kg
20m backwards sled drag
8 rounds - Backwards sled drags smoked the quads!
.
Showing posts with label sled drag. Show all posts
Showing posts with label sled drag. Show all posts
Thursday, 26 June 2014
Friday, 23 May 2014
22.05.2014 - Catch Up Post Exams
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
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
Friday, 18 April 2014
17.04.2014 - ME Lower
A. Wide stance box squat; 3rm
150kg - First time doing these so didn't know what to expect, started at 60kg and increased 10kg each set. Video below is 130kg.
B. Bulgarian split sqaut; 3x8-12
Was getting a weird pain in my groin/hip flexor/low ab area during the split squat so decided not to push it and skip these.
C. Halting clean pulls; 3x5 (pause at launch)
100, 110, 120
D. 100 back extensions
50-25-25
E. Heavy sled drag; 8x25m
100kg - Alternated between forwards and backwards
150kg - First time doing these so didn't know what to expect, started at 60kg and increased 10kg each set. Video below is 130kg.
Was getting a weird pain in my groin/hip flexor/low ab area during the split squat so decided not to push it and skip these.
C. Halting clean pulls; 3x5 (pause at launch)
100, 110, 120
D. 100 back extensions
50-25-25
E. Heavy sled drag; 8x25m
100kg - Alternated between forwards and backwards
Tuesday, 8 April 2014
07.04.2014 - Max Effort Lower
First day of the off season program.
AM
30 minute Z1 row
PM
A. OHS, max effort
10 - 80kg PB
5 - 90kg
3 - 100kg PB
1 - 110kg
You could definitely tell which of my shoulders has the labrum tear, stabilising it became really hard so called it at 110kg.
B. Bulgarian split squats; 3 sets x 8-12 reps
40, 45, 50
C. RDL; 3 sets x 8-12 reps
60, 70, 80
D. 100m walking lunge
3:22 @20kg weight vest
E. 8x25m heavy sled drag
100kg, alternated between forwards and backwards drag.
AM
30 minute Z1 row
PM
A. OHS, max effort
10 - 80kg PB
5 - 90kg
3 - 100kg PB
1 - 110kg
You could definitely tell which of my shoulders has the labrum tear, stabilising it became really hard so called it at 110kg.
B. Bulgarian split squats; 3 sets x 8-12 reps
40, 45, 50
C. RDL; 3 sets x 8-12 reps
60, 70, 80
D. 100m walking lunge
3:22 @20kg weight vest
E. 8x25m heavy sled drag
100kg, alternated between forwards and backwards drag.
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