Wednesday 11th August 2010

A1. Shoulder to overhead – 2-3reps; rest 60sec x10
A2. COVP* Pull ups – 10reps; rest 60sec x10

*Chin over vertical plane

Post your loads for A1. and set times for A2. to comments

Baby step #1 change your breakfast

Baby step #2 pack your lunch


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Posted on August 10, 2010, in Uncategorized. Bookmark the permalink. 7 Comments.

  1. Pete:

    Was feeling good tonight. Cranked out 160kg Deadlift. A PB by 10kg. Boo yah.

    Pete.

  2. A1. Shoulder to overhead 2-3reps x10: 40, 50, 55, 60, 65, 70(Failed set – tried behind the neck)), 70 (split jerk), 72.5, 75, 80.

    A2. COVP* Pull ups – 10reps x10: (in secs) 15, 15, 15, 14, 14, 15, 15, 15, 14, 13.

    PWO: 40g WPI, tea & 3g l-g

    Nick

  3. A1: (Strict press 1-5) – 30, 32.5, 32.5, 35, 37.5 (Push press from behind neck 6-10) – 40, 45, 50, 55, 60(failed x 2)
    A2: (Red band) 11, 11, 12, 17, 19, 20, 17, 25, 25, 24

    Notes:
    CNS fried by set 10
    pwo: 4 blocks – beef mince, spinach, mushrooms, apple, almonds + coffee

  4. A1. Shoulder to overhead – 2-3reps; rest 60sec x10
    A2. COVP* Pull ups – 10reps; rest 60sec x10

    A1. (Strict Press 1-4) 30, 40, 45, 50, (Jerk 5-10)55, 57.5, 60, 65×2 (new PB), 65×2, 65×1

    A2. not for time, worked on kipping technique (progressing well)

    Feeling: 8/10
    PWO: megaburn bar,
    Brealfast (+2hrs): eggs, abcon, tomato, coffee

    n

  5. Shoulder to Overhead:
    20kg x 3 PP
    25kg x 3 PJ
    25kg x 3 PJ
    27.5kg x 3 PJ
    25kg x 3 SJ

    COVP:
    10 x Blue
    10 x Red
    10 x Red
    10 x Red + Assist
    10 x Red + Assist

  6. A1. Push press
    30×3, 35×3, 40×3, 42.5×1

    A2. Chinups
    6(4), 4(6), 2(8), (10), (10) (orange band in brackets)

  7. A1. Push press
    20, 22.5, 22.5, 22.5, 22.5

    A2. 10 x 5 (orange)

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