Friday 7th October – 2011

Push press – heavy 3; build quickly
6 Sets:
Hang power clean x1
Power Jerk x3
Rest 90sec
3 Sets:
Airdyne – 20sec max effort
Rest walking 3:45

Post your training notes, loads and height to comments


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Posted on October 6, 2011, in Daily Group Training and tagged , , , , , . Bookmark the permalink. 6 Comments.

  1. Push press – 40kg/3 (3RM :) and they weren’t jerks!)

    6 sets – 30/42.5/35/37.5/40/42.5kg

    Airdyne – 4/4/4 cal

  2. A: Back squat – 63% 1rm, 2reps @ 31X1 (focus on speed on way up); rest 60sec x8
    B: Front squat – @ 75% effort x5x3; rest 3min
    C: amrap sets of 5 kipping pull ups; 7min
    D: amrap sets of 3 strict rack dips; 5min

    A: 45kg/2 x 8
    B: 40kg/5; 50kg/5; 52.5kg/5
    C: 14 sets of 5 reps
    D: 15 sets of 3 reps

  3. A. Box Squat @ 21×1 tempo. 5, 5, 3 reps. Rest 5 mins between sets.
    B. Depth HSPU @ 30×1 tempo. 2 reps x 4 sets. Rest 3 mins between sets.
    C1. Sumo Deadlift @ 1010 tempo. 12 – 15 reps. rest 2 mins x 3 sets
    C2. 4 unbroken Wall Walks. rest 2 mins x 3 sets.

    A. 120 x 5, 130 x 5, 140 x 3
    B. Done on 25kg plates. (accidentally rested 2 mins between….)
    C1. 90kgs x 15, 100kgs x 12, 100kgs x 12 (all in hook grip)
    C2. Done

    Box Squats; felt quite good, knees tracked forward a little (as you can see in the video) but other then that it felt quite good.
    HSPU; loss of midline is generally happening on the second rep and when i am pressing out from the bottom. Depth was fine.
    Sumo Deadlift; haven’t done them in a long time but they felt quite good. Hook gripped every rep.
    Wall Walks: Controlled for the most part. Possibly one or two reps that were rushed.

  4. A: 75kg x 3
    B:55kg, 60kg, 65kg,70kg x 1,65kg ,70kg x 3

  5. A: 90kg
    B: 60kg, 70kg, 80kg, 90kg, 95kg x 3
    C: 6cal, 5cal, 5cal

  6. A: 35kg, 45kg,50kg Heavy 3

    B: 35kg, 45kg, 45kg, 45kg
    Failed attempt at 50kg due to shoulder injury, pulled the pin there!!

    C: 4cal, 4cal, 4cal

    Afternoon session….
    300m Row @ 70%
    20 walking lunges
    20 Russian KBS @ 16kgs

    back started to lock up a little after the KBS, otherwise a good breathing session :)

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