Monday Training day - 1
AM
A. Power Clean x 1/PP x 1/SJ x 3; rest 2-3 min b/t sets
(5 sets -work up per set; all reps perfect)
B. HBBS with Chains @ 30x1; 3,3,3; 90%; rest 3 mins
C. E-ROM HSPU kipping singles - 1 every 30 sec tough for 10 mins
Post workout nutrition + meal 1.5hrs later Rested 3hrs total
PM
Airdyne repeats:
15 sec @ 97%
rest 1:45 x 4
+
20 sec @ 97%
rest 2:20 x4
+
25 sec @ 97%
rest 3:15 x4
Comments/results:
A. The goal was to see when my form started to lose consistency. I built up and felt really good with perfect form to 205#. I went to 215# and the pushpress was a little sloppy taking to much energy out of me. I completed the set but it was not perfect so we went back down to 205# and ended with perfect set. I felt like I got a lot better with technique on my split jerk.
B. The high bar back squat with chains was to work on exploding out of the bottom. I had to do a tempo of 3 sec down and on this I was really getting down as far as I could. It was deeper than I normally would go for a squat. I had to explode out of the bottom. I worked with 185# on the bar and 50# chains. My speed on the transition at the bottom is a weakness this was pretty tough for me.
C. Extended range of motion HSPU every 30 sec tough for 10 mins forced me to really work on my kip technique. This was pretty fun it was really hard but I felt like I got better. I used 45bumpers 25s, and 2-15s on both sides with an ab mat below my head.
PM
The AD is just a nasty animal of a machine especially when doing A-Lactic work on it!
I went very close to all out if not all out on all sets. I rested 5mins between blocks.
Here is a vid of my last 25sec AD sprint enjoy watching the pain.
http://youtu.be/ASnrddx2mdw
AM
A. Power Clean x 1/PP x 1/SJ x 3; rest 2-3 min b/t sets
(5 sets -work up per set; all reps perfect)
B. HBBS with Chains @ 30x1; 3,3,3; 90%; rest 3 mins
C. E-ROM HSPU kipping singles - 1 every 30 sec tough for 10 mins
Post workout nutrition + meal 1.5hrs later Rested 3hrs total
PM
Airdyne repeats:
15 sec @ 97%
rest 1:45 x 4
+
20 sec @ 97%
rest 2:20 x4
+
25 sec @ 97%
rest 3:15 x4
Comments/results:
A. The goal was to see when my form started to lose consistency. I built up and felt really good with perfect form to 205#. I went to 215# and the pushpress was a little sloppy taking to much energy out of me. I completed the set but it was not perfect so we went back down to 205# and ended with perfect set. I felt like I got a lot better with technique on my split jerk.
B. The high bar back squat with chains was to work on exploding out of the bottom. I had to do a tempo of 3 sec down and on this I was really getting down as far as I could. It was deeper than I normally would go for a squat. I had to explode out of the bottom. I worked with 185# on the bar and 50# chains. My speed on the transition at the bottom is a weakness this was pretty tough for me.
C. Extended range of motion HSPU every 30 sec tough for 10 mins forced me to really work on my kip technique. This was pretty fun it was really hard but I felt like I got better. I used 45bumpers 25s, and 2-15s on both sides with an ab mat below my head.
PM
The AD is just a nasty animal of a machine especially when doing A-Lactic work on it!
I went very close to all out if not all out on all sets. I rested 5mins between blocks.
Here is a vid of my last 25sec AD sprint enjoy watching the pain.
http://youtu.be/ASnrddx2mdw
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