|
Post by thebruce on Dec 3, 2008 11:00:07 GMT -5
Nice WO ,does the progression from snatch through to squats and BP provide the needed WU? or do you do anything else to get WU?? B
|
|
|
Post by Rehband on Dec 3, 2008 11:57:07 GMT -5
Thats a hard one to answer there Bruce, At times I feel that it's giving me what I need, maybe I could add a few exercises to increase the GPP (can always work in squats).
I never really feel tired doing the explosive lifting (like snatches) until my technique falls apart or I lose focus. After the session is another story, it's more of a sensation of general tiredness that creeps in (if it was an intense one). Given the fairly light weights that I move on the bench, I recover fairly quickly from those sessions.
|
|
|
Post by Rehband on Dec 3, 2008 14:44:48 GMT -5
03 December 2008
Power Snatch: (40kgx2, 50x2, 55x2, 61kg x2:x4) Clean: (61x2, 75x2, 85x2, 90x2:x4 {full cleans for Harv ;D}) Front squat: (90x5:x3) Press: (56kg x2:x7)
|
|
|
Post by Rehband on Dec 5, 2008 17:59:07 GMT -5
05 December 2008
Snatch: (40kg x2, 50x2, 60x2, 70x2, 81kg x2: x4) Power Clean+Push Press: (81kg x1+2: x8)
|
|
|
Post by Rehband on Dec 7, 2008 16:57:49 GMT -5
07 December 2008
Snatch: (40kg x2, 50x2, 60x2, 70x2, 77.5, 82.5, 87.5, 90,90, 70x2, 80, 85, 85, 90kg) C&J: (70x2, 80x2, 90x2, 95, 100, 105kg) Front Squat: (70kg x2, 110x2:x2, 115x2, 120kg x2:x4)
|
|
|
Post by thebruce on Dec 9, 2008 15:10:38 GMT -5
Dogged determination on the snatch I see. Nice clean and jerk and frt sqts my nemisis. Keep up the good work Al.
|
|
|
Post by Rehband on Dec 9, 2008 18:41:13 GMT -5
Thanks again Bruce, Wasn't going to let 90kg get the better of me. I should be doing more front squats, felt a little sore afterwards.
9 December 2008
Snatch: (40kg x4:+5 O/HS, 40x5, 40x4, 50x2, 60x2:x2, 70kg x2:x4) Jk fr Rack: (70kg x2:x3, 80x2, 90x2) Front Squat: (90kg x3: x8)
|
|
|
Post by Rehband on Dec 13, 2008 16:39:20 GMT -5
|
|
|
Post by thebruce on Dec 15, 2008 17:30:01 GMT -5
Way to go Al,looking good man.
|
|
|
Post by Rehband on Dec 15, 2008 18:02:27 GMT -5
Thanks Bruce, Just having a bit of fun; stepping out onto the platform never gets old for me (even if I'm loading, spotting, or sweeping).
BTW Bruce, it looks like your training is coming along; have to admire your work ethic.
|
|
|
Post by thebruce on Dec 16, 2008 18:48:46 GMT -5
yeah well work ethic is about all I got going on right now. Not moving much weight but hey I will keep pluggin. Stay warm man.
|
|
|
Post by Rehband on Dec 17, 2008 1:30:00 GMT -5
Well Bruce I wouldn't try to take you on in a pull-up competition (just yet). Not letting your ego get the better of you is just plain smart, have to say it looks like you follow a pretty sensible regime. With all of this time outdoors, are you starting to acclimatize to the cold just yet?
16 December 2008
Squat: (135lbs x10, 275lbs x9:x4) Bench: (135x8:x2, 225x3:x4, 315,315) Power Clean: (135x10:x3)
Bench night at Park West, threw the shirt on and tried 315 (the down part was beautiful, now I have to work on the second half). Trevor wanted to try a power clean marathon (it did get the blood flowing & heart racing).
|
|
|
Post by Rehband on Dec 19, 2008 0:05:05 GMT -5
18 December 2008
Squat: (70kg x7, 125x7:x2, 130kg x7:x4) Snatch: (40x5, 50x3, 60x2, 70x2:x2, 80, 85, 90, 70x3) Jk fr Rack: (70x3, 80x2, 90x1:x4, 90kg x2:x2) PU: BWx8 Dips: BWx20 Abs: crunches x100 hypers: BW x30
Starting to get a little soft in the middle, have to ease off of on the home cooking, and do a little more ab work.
|
|
|
Post by Rehband on Dec 20, 2008 20:07:44 GMT -5
20 December 2008
Squat: (20kgx5, 70kgx5, 137.5kgx5:x7) Snatch: (40x3, 50x3, 60x3, 70kgx3:x2, 80,80,80,80,80,85kg) JFR: (80kgx2:x2, 90kgx2:x2,95x2, 100kg, 100kg, 95kgx2) Abs: BWx100:x3 Hypers: BWx30:x3 Cardio: (eliptical: 0.45 Mile/2:00 minutes warmup) (treadmill: 2.0 Mile/16 minutes post)
|
|
|
Post by Rehband on Dec 22, 2008 23:37:05 GMT -5
22 December 2008
Squat: (70kgx3, 145kgx3:x10) Snatch: (40x3, 50x3,60x3,70x2,80,80kg) JFR: (80kgx2, 90kgx2:x3) Cardio: (Eliptical:1.25miles: pre)( Treadmill: 1.5 miles/10:40 minutes:post)
|
|