Monday 30th January – 2012
A1. Sumo DL @ 4112, 6,6,4,4; rest 2min
A2. Rack dips @ 3010, 6,6,4,4; rest 2min
B1. BB Good morning @ 2222, 8-10; rest 1min x3
B2. Ring push ups @ 2222 (amrap -2); rest 1min x3
Post your training notes to comments
Ross & Jolie are back in AZ for a few weeks. Participating in the next round of OPT CCP’s, coaching think tanks and a training camp. Le busy! Follow their blogs HERE for Rosko’s and HERE for Jolie’s to grab the occasional update.
Posted on January 29, 2012, in Daily Group Training and tagged B32, CP based, Dips highTUT, LB bending, SDL high TUT, UB horizontal press. Bookmark the permalink. 9 Comments.
A1. 100×6, 100×6, 110×4, 115×4
A2. +10×6, +20×6, +30×4, +35×3
B1. 20×10, 25×10, 27.5×10
B2. 12, 12, 12
Notes:
A1. Think technique sliding on heavier lifts with bum popping up first and back rounding.
A2. Started light due to rightshoulder but seemed to cope OK, couldn’t quite get 4 on the last set.
B1. Hamstrings still tight/sore yesterday from last Monday so the next couple of days could be interesting
A1. 50×6, 50×6, 55×4, 55×4
A2.Bench dips with legs raised – x 6, 6, 4. Last set weighted 5kg x4
B1. 15×10, 15×10, 15×10
B2. On knees – 16, 9, 9
A1: 35×6, 45×6, 50×4, 50×4
A2: Bench dips: 6,6, 4 (2 plates), 4 (4 plates)
B1: 15×8, 15×10,17.5×10
B2: 10,10, 9 (on knees)
A1 25×6, 30×6, 35×4, 40×4
A2 Bench dips 6, 6, 4 (2 pl), 4 (4 pl)
B1 15×10, 15×10, 20×10
B2 On knees 10, 11, 9
A1. 45kg/6, 55/6, 65/4, 70/4
Felt like I use able to maintain lumber curve across all sets today, cool
A2. 6 reps with feet on 4x15kg plates, 6 reps with feet on 5x15kg plates, 4 reps with feet on bench, 4 negative reps on dip rack
B1. 20kg/10, 22.5/10, 25/8
Left elbow starting hurting again in rack position just before putting the barbell behind my head for the good mornings, starting to get a little worried about that
B2.10, 8, 7 on knees, that tempo was tricky!
A1 40/6 45/6 55/4 60/4
A2 bench dips with bent knees – last set with feet on 15kg bumper
B1. 20 (10), 22 (10) 23 (9)
B2. 13, 14, 12 – on low bar
Major sweat fest today!
Sunday
A. 1 push press, 3 jerk @ 20kg, rest 90secs x 5
B. Jerk @ 27.5kg x 2, rest 1 min x 6 – these started to feel pretty heavy by the last set but jerk was fairly fast.
C. Strict press – 5 @ 17.5kg, 5@ 21kg, 5 @ 23.5kg – initially these felt light after the last set.
D. Ring rows – 10-15 rest 1-2 mins x 3 – 10, 10, 10
A1. 50kg/6 60kg/6 70kg/4 75kg/4
A2. Feet on bench with plate on lap. 10kg/6 15kg/6 20kg/4 25kg/4
B1. 20kg for all sets
B2. 10 on toes – 8 on toes – 6 on toes
A1:120 x 6,130 x 6,140 x 4,140 x 4.
A2: 6, 6, 6 ,6.
B1: 20 x 10, 30 x 10, 40 x 10, 40 x 10.
B2: 10, 8, 8, 8.
Notes:
A1: Kept playing around with my hand positioning. Found around where I need to be on last set. Hook grip was getting pretty tough with this tempo as it got heavy.
A2: Ready to add weight.
B1: 40 is probably as high as Id want to go at the moment with this movement / tempo.
B2: Felt better than expected!
A1. 6 x 60kg, 6 x 80kg, 4 x 80kg and 4 x 100kg. – Felt good throughout, just have to keep knees out.
A2. 6, 6(+10kg), 4(+15kg), 4(+15kg). Dips were good too.
B1. 30kg for all sets. Started to feel it in my hamstrings in 2nd set.
B2. 10, 2 (on the rings, not a good idea…), 5. – Still need to build some more core stability before ring push-ups.