Almost forgot todays workout. Had a cancellation and was able to fit this in. On another note I tested my 44 yr old female client on the 12 kg 10 min snatch test. She snatched 90 reps with out setting the bell down. This took about 4 minutes. I was very impressed! She finished at 191 snatches. So close, she didn't look all that tired, She will definitely hit the numbers next time. Not to mention she also pressed the 16 kg 2r/2l. I had Catherine add two days per week Mv02 on off strength days for 3 1/2 weeks from last test result of 161 snatches.
No time today, just fit this in.
20 sets 16kg mv02
5 min rest
10 sets 20kg mv02
Monday, November 10, 2008
Wednesday, November 5, 2008
presses
Foam Roll
Slingshot 2x20each
Halo 2x6/6
16kg press 1x3/3
32kg clean press /20kg pull-up ladder
1x1234
1x1231
Goal was two rounds of four. Too much gtg yesterday
24kg swings, 25 going on the minute 6 rounds
Two days off other than some swings for my scheduled 2x12345 Saturday.
Slingshot 2x20each
Halo 2x6/6
16kg press 1x3/3
32kg clean press /20kg pull-up ladder
1x1234
1x1231
Goal was two rounds of four. Too much gtg yesterday
24kg swings, 25 going on the minute 6 rounds
Two days off other than some swings for my scheduled 2x12345 Saturday.
Tuesday, November 4, 2008
GTG
1. Foam roll and stick calves, legs, hips, low back, lats, shoulders
2. V-ups -20lb med ball hands/10lb feet 2x15
Alternating limb flat flank with cook band 2x8each
Side plank leg lift 2x15
3. double 24kg single leg dead-lift 3x5/5
1 arm push-up 3x1/1
24kg renegade row 3x5/5
24kg single arm ohead squat 3x3r/3l on 3rd round negative press in squat postion , stand up,press, squat, negative press..........try it. tell you a lot about your lat strength between sides.
Various 24kg swings, 1x10sw, 10 1handr/l, 20alt
Section 3 performed in circuit fashion with lots of rest between exercises
4. 5 min jump rope
5. Various relax into stretch poses.
2. V-ups -20lb med ball hands/10lb feet 2x15
Alternating limb flat flank with cook band 2x8each
Side plank leg lift 2x15
3. double 24kg single leg dead-lift 3x5/5
1 arm push-up 3x1/1
24kg renegade row 3x5/5
24kg single arm ohead squat 3x3r/3l on 3rd round negative press in squat postion , stand up,press, squat, negative press..........try it. tell you a lot about your lat strength between sides.
Various 24kg swings, 1x10sw, 10 1handr/l, 20alt
Section 3 performed in circuit fashion with lots of rest between exercises
4. 5 min jump rope
5. Various relax into stretch poses.
Monday, November 3, 2008
Basic Strength Ladder
32kg Wall squat 3x5
24kg Get-up 3x2/2
Pump hip flexor stretch 3x5
32kg Clean / press and 20kg pull-up ladder 2x123
24kg Snatches 9 minutes @ 60% effort =118
Felt as if today could have been a good day to test snatches.
24kg Get-up 3x2/2
Pump hip flexor stretch 3x5
32kg Clean / press and 20kg pull-up ladder 2x123
24kg Snatches 9 minutes @ 60% effort =118
Felt as if today could have been a good day to test snatches.
Sunday, November 2, 2008
Subscribe to:
Posts (Atom)