Once November comes around, I am going to start the ROP with a 20kg bell and perhaps mix things up from time to time with a 24kg bell.
10/31/09 through 11/5/09
Posted 11-04-2009 at 04:34 PM by JeffC
10/31, Saturday/Heavy: C&P, 5L, 2x4R and 3x3R, 1st R w/24kg, rest w/20kg; pullups at 1 or 2. Swing: 5 Min, 60:30, 36, 36, 18, 18, form broke down.
11/2, Monday/Light: C&P, 5Lx2R w/20kg; pullups at 1-2. Snatch, 7 Min, 30:30, 70.
11/3, Tuesday/Variety: Sandbag Power Circuit x 3:
Getups 50 lbx2, Deadlift 150lbx3, Diagonal shouldering 50lbx3 per side, Squat 100lbx3, Bent Over Row 50lbx5, Reverse Shoulder Lunge 50lbx3 per each side. Beginner COC Grip training.
11/4, Wednesday/Medium: C&P, 5Lx3R w/20kg, minimal pullups. Swing 4 min 35:25x4, 80 reps total.
11/5: Thursday/Variety: bike to work, 2 hours roundtrip.
Observations: grip is shot from sandbags and pullups. My left forearm hurts, need to take it easy on pullups for awhile and really tune them down for a few weeks.
11/2, Monday/Light: C&P, 5Lx2R w/20kg; pullups at 1-2. Snatch, 7 Min, 30:30, 70.
11/3, Tuesday/Variety: Sandbag Power Circuit x 3:
Getups 50 lbx2, Deadlift 150lbx3, Diagonal shouldering 50lbx3 per side, Squat 100lbx3, Bent Over Row 50lbx5, Reverse Shoulder Lunge 50lbx3 per each side. Beginner COC Grip training.
11/4, Wednesday/Medium: C&P, 5Lx3R w/20kg, minimal pullups. Swing 4 min 35:25x4, 80 reps total.
11/5: Thursday/Variety: bike to work, 2 hours roundtrip.
Observations: grip is shot from sandbags and pullups. My left forearm hurts, need to take it easy on pullups for awhile and really tune them down for a few weeks.
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