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

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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.

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Posted on January 29, 2012, in Daily Group Training and tagged , , , , , . Bookmark the permalink. 9 Comments.

  1. 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 :)

  2. 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

  3. 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)

  4. 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

  5. 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!

  6. 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

  7. 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

  8. 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!

  9. 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.

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