1 hour of throwing
Jump SQ: 50 reps @ bw
Plyo Pushups: 50 reps @ bw
Turkish GU: 3x3 @ 16 kg ea side
Swing: 50 reps @ 32 kg; 25L/25R
Monday, March 30, 2009
Sunday, March 29, 2009
3/29/08
3/28/09
Daily Dozen
OAS: 100 reps @ 16 kg
3/29/08--done with no rest in between each exercise
Squat: 20 reps @ bw
Pistol: 2x3 @ bw; 1x3 @ 20 lbs
JumpSQ: 20 reps @ bw
Pseudo Pushups: 3x20
Chin: 5x5
Daily Dozen
OAS: 100 reps @ 16 kg
3/29/08--done with no rest in between each exercise
Squat: 20 reps @ bw
Pistol: 2x3 @ bw; 1x3 @ 20 lbs
JumpSQ: 20 reps @ bw
Pseudo Pushups: 3x20
Chin: 5x5
Monday, March 23, 2009
3/23/09
AM Workout
OAS: 100 reps @ 16 kg
OHSQ: 50 reps @ 2 x 16 kg; ( tried for 100 reps and just was not feeling it)
Chins: 50 reps @ bw
I was lazy today and have got to get on the ball with this if I am going to compete in June.
OAS: 100 reps @ 16 kg
OHSQ: 50 reps @ 2 x 16 kg; ( tried for 100 reps and just was not feeling it)
Chins: 50 reps @ bw
I was lazy today and have got to get on the ball with this if I am going to compete in June.
Sunday, March 22, 2009
3/22/09
KB High pull: 6x5 @ 24 kg
Press: 6x5 @ 24 kg
CoC 1: 6x3
Since today's earlier workout was so light I did a follow up when I got home.
KB High Pull: 3x5 @ 24 kg
Press: 3x5 24 kg
Press: 6x5 @ 24 kg
CoC 1: 6x3
Since today's earlier workout was so light I did a follow up when I got home.
KB High Pull: 3x5 @ 24 kg
Press: 3x5 24 kg
Friday, March 20, 2009
3/20/09
First day of throwing felt good. I REALLY have to work on my technique as I am wobbly as a drunk hobo. The fact that I am light as hell doesn't help the matter as I have no real center mass to speak of. Oh well.
1 hour of mixed throwing & hammer(10 lbs) winds
then:
KB Jerk: 100 reps @ 2x 16 kg
KB Clean: 100 reps @ 32 kg;
50l/50rChins: 6x5 @ bw
1 hour of mixed throwing & hammer(10 lbs) winds
then:
KB Jerk: 100 reps @ 2x 16 kg
KB Clean: 100 reps @ 32 kg;
50l/50rChins: 6x5 @ bw
Sunday, March 15, 2009
3/13/09
KB Press: Ascending Ladder of 5 @ 24 kg
KB High Pull: Ascending Ladder of 5 @ 24 kg
Dead: 5 reps @ 255 lbs
5 reps @ 265 lbs
5 reps @ 275 lbs
Vertical lift: 3 x 2 mins @ 25 lbs
KB High Pull: Ascending Ladder of 5 @ 24 kg
Dead: 5 reps @ 255 lbs
5 reps @ 265 lbs
5 reps @ 275 lbs
Vertical lift: 3 x 2 mins @ 25 lbs
Saturday, March 7, 2009
3/7/09
Jerks: 100 reps @ 2x16 kg
Squat: 100 reps @ 16 kg
Chin: 30 reps @ bw; slow tension
Pushup: 30 reps @ bw; slow tension
Squat: 100 reps @ 16 kg
Chin: 30 reps @ bw; slow tension
Pushup: 30 reps @ bw; slow tension
Wednesday, March 4, 2009
3/4/09
Burpees: 10 min, 10 rpm: 100 reps
Press: 5/5/32 kg
Upright Row: 5/5/24 kg
Swing: 50 reps @ 24 kg; 25 rpm
Press: 5/5/32 kg
Upright Row: 5/5/24 kg
Swing: 50 reps @ 24 kg; 25 rpm
Monday, March 2, 2009
3/2/09
Warm up---Wii Fit Yoga: 30 mins
then
OAS: 50 reps @ 32 kg; 50 reps, 25/25
Chins: 100 reps
Jerks: 50 reps @ 2x16 kg
Cossak Lunge: 100 reps @ 20 lbs, 50/50
Pseudo PU: 30 reps; slow tension
then
OAS: 50 reps @ 32 kg; 50 reps, 25/25
Chins: 100 reps
Jerks: 50 reps @ 2x16 kg
Cossak Lunge: 100 reps @ 20 lbs, 50/50
Pseudo PU: 30 reps; slow tension
Sunday, March 1, 2009
2/28/09
OAJ: 10 mins @ 16 kg; 15 rpm
Rack Hold: 3x 1 min; 2x16 kg
OAS: 5 min @ 16 kg; 20 rpm
SQ: 5 min @ 16 kg; 20 rpm
This felt great. Afterwards I felt refreshed despite having a long day. The more I do it, the more I feel that some light KB work is far more recuperative than I originally thought.
Rack Hold: 3x 1 min; 2x16 kg
OAS: 5 min @ 16 kg; 20 rpm
SQ: 5 min @ 16 kg; 20 rpm
This felt great. Afterwards I felt refreshed despite having a long day. The more I do it, the more I feel that some light KB work is far more recuperative than I originally thought.
Subscribe to:
Posts (Atom)