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Steve Cotter

Training Log: August 28th, 2005

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by , 08-27-2005 at 11:00 PM (328 Views)
Jerks: 2 x 32kg - 5 reps x 20 sets in 10:00 (100 total reps in 10:00)

Rest 10:00

1 arm Swings (using gymnastic grips):

64kg (this is 1x145lb KB, not 2x32kg): 32/32 x 1 (1:55)
56kg (125lb) x 43/43 x 1 (2:10)
40kg x 70/70 x 1 (3:15)
32kg x 75/75 x 1 (3:34)
Rested 3-6 min between sets

1 arm Jerks (hold lockout for 2-3 sec each)

56kg x 6L/4R x 1 (1:10)
Rest 3:00
45kg x 12/12 x 1 (2:08)
*These were tough after the high reps

BB Jump Squats:

Warm-up:
135lbs. x 10 x 1
225lbs. x 10 x1
Work Set:
305lbs. x 35 x 1
* not bad, but it's been awhile since I've had a BB on my back; I felt in the calves-need to do these regularly

DARC Swings (no grips):
64kg x 12 x 1 (25s)
56kg x 30 x 1 (50s)
40kg x 50 x 1 (1:15)
32kg x 100 x 1 (2:30)
1:00 rest between each set; these were a good finisher for the hands, didn't tear but worked the skin


Later, did:

BOSU + KB Get Up/Get Downs:

24kg x 5/5 x 1 (held in rack) immediately into
32kg x 5/5 x 1 (held in rack) 2:40
Rest 2:00
2x24kg(rack)x 10 x 1 (1:00)
Rest 1:00
2x32kg x 5 x 1 (50s)

* These Get-Up Get-Downs on the BOSU are something with KBs. The last set was really a study in pressurization.
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