 bender645
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Posted in Training Log
Swings
warmup - swings:
16Kx5RL
24Kx5RL
32Kx5RL
24Kx2x5RL
Snatch - 32Kx 5RL
Workout - swings, on the minute
2x24K - 5x10
32K - 7x12
24K - 3x15
The heavy weights seem to enforce better form. Dropped the weight when form detiorated. Trying to develop more power to enhance VWC.
warmup - swings:
16Kx5RL
24Kx5RL
32Kx5RL
24Kx2x5RL
Snatch - 32Kx 5RL
Workout - swings, on the minute
2x24K - 5x10
32K - 7x12
24K - 3x15
The heavy weights seem to enforce better form. Dropped the weight when form detiorated. Trying to develop more power to enhance VWC.
Posted in Training Log
Strentgh day - same but different
Warmup - mobility & Z
Press - 16K x 5, 24K x 4, 32K x 3
Workout: 5x5
Ring pushups
Squat
Pullups
Pushups - as low as the straps would go. Switching back to OAP on Monday.
Squat - preceded by 5 swings. 1st two sets were w/32K, last three were double 24K.
Pullups - light assistance band, hollowing and hold last rep at the top. Good stuff on this one.
Warmup - mobility & Z
Press - 16K x 5, 24K x 4, 32K x 3
Workout: 5x5
Ring pushups
Squat
Pullups
Pushups - as low as the straps would go. Switching back to OAP on Monday.
Squat - preceded by 5 swings. 1st two sets were w/32K, last three were double 24K.
Pullups - light assistance band, hollowing and hold last rep at the top. Good stuff on this one.
Posted in Training Log
VWC, 24K, 15:15, 6 per
60 sets = PR
360 total reps. Wowza!
Warmed up by snatching the 32K for a couple sets of 5 and it really seemed to give the workout a boost. I am going to work these in on my Friday routine, possibly alternate them with double 24K swings.
I have had a farily easy time jumping 10 sets per week. If I can hit 70 next week, 80 the week after, take a week off and just do swings and then on to 7 per set.
60 sets = PR
360 total reps. Wowza!
Warmed up by snatching the 32K for a couple sets of 5 and it really seemed to give the workout a boost. I am going to work these in on my Friday routine, possibly alternate them with double 24K swings.
I have had a farily easy time jumping 10 sets per week. If I can hit 70 next week, 80 the week after, take a week off and just do swings and then on to 7 per set.
Posted in Training Log
Bodyweight Combo
Kept the same but different from last week and worked a three rung ladder in between.
Complex A
hanging pushups x 5
32K swing/goblet squat x 5
pullups x 5 w Medium assistance band
Complex B
1 rung OAP, Pistol, Pullup
Repeat A
2 rung B
Repeat A
3 rung B
Good work. Pistols were nearly effortless with the 16K - no balance issues. Had to grind out the last rep of...
Kept the same but different from last week and worked a three rung ladder in between.
Complex A
hanging pushups x 5
32K swing/goblet squat x 5
pullups x 5 w Medium assistance band
Complex B
1 rung OAP, Pistol, Pullup
Repeat A
2 rung B
Repeat A
3 rung B
Good work. Pistols were nearly effortless with the 16K - no balance issues. Had to grind out the last rep of...
Posted in Training Log
32K swings, 7r/l on the minute, 12 minutes.
Much improved over last week. One hand swings seem to be less taxing on the grip? Left is noticeably weaker. Not a burner of a workout - just right for recovery and a strong VWC on Monday or Tuesay.
Sore as heck from yesterday's same but different workout. Upper chest, lats and traps.
Much improved over last week. One hand swings seem to be less taxing on the grip? Left is noticeably weaker. Not a burner of a workout - just right for recovery and a strong VWC on Monday or Tuesay.
Sore as heck from yesterday's same but different workout. Upper chest, lats and traps.
