Monday 15.10.12
15 minutes to establish a 3RM (touch and go) Power Clean.
-then-
1a) 3X10 Seated DB Shoulder press – heaviest possible, rest 30 sec.
1b) 3X10 Strict Weighted Chest to Bar Pullups – heaviest possible, rest 30 sec.
1c) 3X20 BB Stepups 20″ (front rack)– heavy, rest 30 sec.
1d) 3X10 Good Mornings – heavy, rest 30 sec.
Notes: Stepups are 20 total alternating steps. Use a challenging weight, but do not use so much that you allow the trail leg to touch the box before the stepping leg is fully extended.
Worked up to 55kg and did a few sets of 3 touch + go PCs.
DB Shoulder Press – 15kg, this was hard – only managed 9 reps on the 2nd set but got back to 10 for the 3rd set.
Pullups – 3 sets to failure – 8, 7, 7
Stepups – 40kg.
Good mornings – 40kg. Have seen a lot about these but never done them before so that was good.
Only worked to 30kg for the #RM touch and go – as technique needs work
1a) 8kg dumbells
1b) ring dips – did them quite low and managed to bust out 2 sets of 5 each round
1c) Did 15kg bar to high box, and then 25kg bar with lower box – both pretty hard
1d) did 30kg bar – would like to work higher – but was happy with this as first time doing new movement.
Thanks Coach!
25kg for the touch and go – thanks to Ben for the technique adjustment
1a) 3 x 8kg dumbells – will do 10kg next time, need to concentrate of core.
1b) ring dips – much lower then normal. Hard and struggled through for 3 x 10 so this is where i need to be
1c) Did 15kg bar small box. only got in 2 sets of this
1d) 1 x 20kg bar to start, 3 x 35kg. Will increase weight next time
still suck at double unders and have the whip marks to prove it!
35kg for touch and go. Failed 2nd rep (twice) on 40kg so tidied up 35kg rather than push higher.
1a) 8kg dumbells. Was arching back at the end of my 3rd set but this was a good weight.
1b) Ring dips as low as managable – actually felt better than they have in a long while
1c) 25kg – challenging but wouldn’t want to go any lighter
1d) 40kg – felt good
Practiced DU after – got 10 unbroken and they are feeling less gumby than before (practiced while I was away last week). Aiming for 20 unbroken by the end of the month, 50 by the end of the year!
- 32.5kg a bit messy so will need some more practice on this weight
1a) 8kg dumbells
1b) Pull ups on blue band
1c) 25kg, 20″ (I think, was the smaller box with 2x 10kg plates ontop)
1d) 25kg, was much better once Ben instructed me to slow down so was harder but good
35kg, failed the third rep at 37.5kg on both attempts to get it. Still gotta make sure I’m getting my elbows up quickly enough. Started again a couple of times when I did shitty reps.
8kg dumbells
Ring rows
30kg on the smaller box
25kg – enjoyed these a lot, legs were shaking like crazy during and afterwards, and even when I got home. So it definitely did it’s job!
Worked upto 80kg 3rm hang pc .
1a) @ 20 kg ,had to battle for the last few reps each set
1b) tried with a 10kg vest but after 2 stopped, so body weight dead hang with chin over ( scaled)
1c)40kg step ups
1d) 2 sets of good mornings @ 40 kg , run out of time for the last set .
Enjoying all the clean work.
3@40kg, 50kg, 55kg, 60kg, 65kg, then 2@70kg (failed a rep)
1a) 15kg for first round, then 20kg for rounds 2&3. Each rep was a battle with the 20kg, but glad I stuck with them.
1b) body weight C2B.
1c) 40kg. These were tough.
1d) 55kg on the good mornings.
A: checked the ego at the door and kept it at 50Kg
1a) – 15kg
1b) – BW C2B
1c) – %0Kg on the 14″ box
1d) – whatever was on the bar.
A – Just did a bar due to hand cramps
1 a) – 8kg DB shoulder press – worked hard
1 B – Did the black ab thing and cant breathe today! abs of steel here I come
1 C – Bar for box step ups, did one set on high box and was working hard!
1 D – bar
thanks coaches a good fun session
A: worked to 80kg and then pulled back to 60kg for last few sets – working on stomping & keeping bar close to the legs on the way up
1. a) 20kg DB’s
1. b) 2 sets C2B but couldn’t get 10 unbroken – last set chin over
1. c) 40kg – toughest part of the workout
1. d) 40kg