Friday 27th January – 2012
A. Heels elevated Bsq @ 5010, 8,8,6,6; rest 2min
B. BB bent over row @ 3010, 8-10; rest 2min x4
C. Reverse sled drag, toe-heel action; 30-45sec constant movement; rest as needed x5
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Please note: Saturday training is @ 7am
Only those that have tried her know what this picture stirs up inside!
Posted on January 26, 2012, in Daily Group Training and tagged B32, bsq development, UB pull variation, vmo accessory. Bookmark the permalink. 6 Comments.
A. 22kg/8 24/8 29/6 34/6
B. 15kg/10, 15/10, 16/10/17/9
C. Didn’t add the weights per set, but it did get damned heavy by the last one.
I meant to say I didn’t add UP the weights per set, but I did add weight to the sled each set.
A. 20kg/8, 22.5/8, 25/6, 27/6
B. 15kg/10, 17.5/10, 20/8, 20/8 – under hand, had some weird/uncomfortable/disturbing nerves firing in right forearm which hurt too much to do last set with normal hand grip
C. used the tire sled with KBs – 16kg, 20, 28 x 3
legs were burning
A. 50, 60, 70, 75
B. 30, 30, 35, 35
C. 44, 68, 92, 104
Notes:
A. Added a bit more to last weeks sets. Need to keep knees out on the way up (particularly the left).
B. Weight could be higher but need to work on maintaining back/shoulder position.
C. + weight of metal sled – 45s each set, started light and added a KB each time. Tried (hopefully with success) to maintain the toe-heel action with higher weights.
Had a little hit-out with double-unders afterwards. Still not coming easy and took many attempts to get started. Managed to jag 18 in a row but was jumping like a loon and stuffed at the end – now to get them relaxed and purty.
Thanks Michal for taking the session today. Even Jono was being helpful… weird.
A: 65 x 8, 70 x 8, 75 x 6, 77.5kg(bw) x 6
B: 30 x 10, 30 x 10, 32.5 x 10, 35kg x 10
C: Weights – 65,100,100,110,115kg @ 45sec
Notes:
Happy with the progression steadily building week on week, was good to lug some heavy stuff around @ the end. First set should have maybe counted as a warm up :p
A: 40×8; 45×8; 50×6; 55×6
B: 20×10; 25×10; 30×9; 32.5×8
C: tyre sled – 60x 3 sets, 64x 2 sets