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Pat's Training Log


patrickmeniru

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On 02.09.2011 at 2:07 PM, patrickmeniru said:

At the moment i generally have nobody to train with and so i find it tough to stick to routines. I'm hoping that posting here will motivate me to stick with the programme and make progress with my goals, which include:

1) Get down below 85kg bodyweight - currently 90kg

2) Close the CoC #3 MMS - currently can TNS the #2

3) Hold a front lever for 5 seconds

4) Flag hold for 5 seconds

5) General improvement in cardio-vascular conditioning for football (soccer) season

I'm a student and so not flush with a lot of cash at the moment and so i can't afford a gym membership. As a result i will be focussing on calisthenics, with the occasional gym session when i can get in with a friend, when i get back to university i will be able to use the gym facilities there for squats, dead-lifts etc.

I'm very new to grip and calisthenics, so any and all advice/criticisms would be greatly appreciated :grin:

Strong

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10/08/2016

Frustrating day of training, really struggled with the snatch work and for some reason it really annoyed me - usually I'm quite philosophical when it comes to learning and practicing new skills but for some reason I ended up getting really frustrated, which obviously didn't help at all!

Lunchtime did a quick bodyweight session, 5 rounds of:
10 strict chin ups (rings)
20 pushups
30 situps (10 normal,10 oblique each side)
Found the chin ups surprisingly hard, took somewhere around 15-20 mins.

Went to the Oly lifting session, struggled with snatch, practiced some overhead squats, not much to report.

Squats:
1 x 3 w/60kg
1 x 3 w/100kg
1 x 2 w/120kg
1 x 2 w/140kg
1 x 2 w/160kg
1 x 0 w/160kg (lost tightness on the way down and decided enough was enough)

Dips:
1 x 5
1 x 5 w/25kg
1 x 5 w/40kg
1 x 5 w/50kg
1 x 4(1) w/55kg
1 x 8 w/40kg

Pull-ups:
1 x 5
1 x 5 w/12kg
1 x 5 w/20kg
1 x 5 w/28kg
1 x 5 w/36kg

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12/08/2016

Lunchtime session:
5 rounds of bodyweight benchpress (95kg) and then pull-ups for as many reps as possible with a 17 minute time cap. I wanted to hit 200 reps but my grip gave out after the third round and only managed 178, still working on kipping pull-ups, I'm quite slow atm so spend a lot of time on the bar and also getting used to the yanking of each rep, which is very different to strict pull-ups. Sets went as follows:
Bench - 9, 9, 9, 9 ,8
Pull-ups - 30, 32, 31, 22, 19

Evening session:
Squats:
1 x 10
1 x 6 w/20kg
1 x 5 w/60kg
1 x 5 w/100kg
1 x 3 w/130kg
1 x 1 w/150kg
1 x 5 w/155kg (rep PR - very pleased with this, felt there was more in the tank, video below)

WOD:
Three rounds of:
12 rings chin-ups w/24lb med ball between legs
20 split bounces
50 double unders
Time cap was 10 mins and hit it with 50 double unders remaining (chin-ups were really tough).

13/08/2016

Played football for 75 mins, left knee was playing up and quite sore, suspect it had something to do with the squats yesterday.

Edited by patrickmeniru
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15/08/2016

Knee still feeling a bit miserable, my mood was not helped by getting crushed by the JT workout either, it's meant to be 21-15-9 of HSPU, ring dips and push-ups. I only managed to complete the first two rounds in the 12 minute time cap. Did some single unders, swinging parallel bar dips, pull-ups and ring rows to finish.

Edited by patrickmeniru
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16/08/2016

Lunchtime:

5 rounds of:
5 HSPU (kipping)
5 chins
10 overhead press (45kg)
10 ring rows
20 dips
20 bent over rows (45kg)
10 'Bubkas' (hanging leg raise then thrusting hips up to bar at the top of the ROM)
10 oblique crunches each side
30 second hollow body rock
Finished in 44:30

Evening session:

Worked up to heavy single for dips and ring chin ups (alternating between the two as the weight went up), finished with a reasonably easy single at 60kg for chins and a 76kg dip, bit disappointed with the dipping (doubt I could have got much more than 80kg) but my triceps were probably quite fatigued.

Did a few other bits and bobs but nothing of note.

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17/08/2016

Oly lifting class, worked on clean and jerk up to single with 100kg, failed rep with 110kg. Need to work on being fast with elbows and maintaining thoracic extension in the catch position. Coach suggested I work on catching in power clean position then smoothly descending into squat rather than trying to catch in full squat but not hitting the right positions consistently. Finished with some C&J rep work at 70-90%, which went much better.

Finished with a few random bits a bobs, walked 400m carrying two 32kg kettlebells, did some isometric holds on the GHR, some toes to bar and a few cals on an air assault bike.

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18/08/2016

WOD:
2km run
20 muscle snatches w/42.5kg
20 pull-ups (kipping)
2km run
Finished in 15:30, which makes me think that the runs that were set out were a little shorter than advertised, as I can't believe that I was able to run 4km in around 13:30 having elevated my heart rate quite a bit in the middle. But at any rate, was quite pleased with the time, I think that the next fastest was 18:49.

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19/08/2015

Lunchtime:
5-2-1-0 front squats (5 secs down, 2 pause etc.)
1 x 10
1 x 10 w/20kg
1 x 5 w/60kg
1 x 5 w/80kg
5 x 5 w/90kg

Evening session:
Overhead squats (3 sec pause at bottom):
2 x 5 w/20kg
3 x 5 w/40kg
1 x 3 w/60kg
1 x 5 w/60kg

WOD:
AMRAP 9 minutes of:
15 toes to bar
10 deadlifts (52.5kg)
5 snatches (52.5kg)
Finished with 177 reps, felt pretty easy and should probably have gone a bit harder to reach 200 but didn't want to smoke my grip in the first 5 mins or so.

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20/08/2016

Deadlift (all hook):
2 x 5 w/70kg (felt heavy!)
1 x 5 w/120kg
1 x 2 w/120kg
1 x 3 w/150kg
1 x 1 w/150kg
1 x 2 w/170kg
1 x 1 w/200kg
1 x 1 w/220kg
2 x 0 w/240kg (didn't break the floor) - didn't feel strong at all today but still disappointed not to have hit this weight.

Was then meant to work up to a heavy single thruster but my left shoulder felt very uncomfortable so abandoned the enterprise after 60kg.

WOD 1:
5 rounds of:
Two broad jumps (5m total)
6 wall walks (handstand drill)
Finished in 10:22.

Front squats pause in hole (no shoes):
1 x 10 w/20kg
1 x 5 w/35kg
1 x 5 w/55kg
1 x 3 w/75kg
3 x 2 w/105kg
1 x 1 w/105kg
1 x 1 w/85kg
1 x 5 w/85kg

Did a few back squats with 85kg just sitting in the bottom position for 20 seconds or so each rep to work on mobility, ankles still want to collapse (navicular drop).

Strict pull-ups:
1 x 15
1 x 20

Dips:
1 x 15 'jumping dips'
1 x 39
1 x 11

Fatgripz deadlifts:
1 x 5 w/70kg
1 x 5 w/90kg
1 x 2 w/110kg
1 x 1 w/120kg
1 x 0 w/130kg
1 x 1 w/130kg
2 x 2 w/110kg
1 x 5 w/90kg
4 x 5 w/100kg

WOD 2:
3 rounds of:
30 double unders
21 wall balls
30 double unders
15 box jumps
30 double unders
9 hang power cleans w/60kg
Finished in 20:05 - still having problems stringing together double unders, lots of sets of 1-3 reps, which is very frustrating.

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21/08/2016

Overhead squats (slow eccentric, 3 second pause):
1 x 30 (air squatting with various foot positions to warm up)
1 x 5 w/20kg
1 x 5 w/40kg
1 x 5 w/50kg
4 x 3 w/60kg
2 x 3 w/70kg (NB first set was awful and lost balance on each rep plus very little pause)
1 x 1(1) w/70kg
1 x 4(1) w/60kg
3 x 5 w/50kg

Back squat (slow eccentric 6 second pause then explosive concentric), did doubles up to 130kg, first rep was good, second was slow, then a set of 5 with 90kg.

Then did a little practice of double unders (managed a couple of sets of around 15 reps, still working on consistency/form and everything else on these) and a bit of running with a weight vest, not sure how heavy. Finished with a few pull-ups and some handstand holds against a wall.

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22/08/2016

Oly lifting class:
Warm-up as always then worked up to 1RM for the day of power snatch (80kg - bit down on the 85kg last time) and then did a 5 minute AMRAP of power snatches at 80%, did 24 reps and felt like I really improved the technique for some reps (despite fatigue the bar would get good height), although not all! Next was working to a heavy single power clean and push jerk - worked up to 100kg, felt like my clean technique was much improved over the last time I went relatively heavy, elbows felt faster and I kept my core tight so no overextension - although I don't doubt that any oly lifter watching would still have a million tips and think I was very slow, I feel I'm moving in the right direction.

WOD:
7 rounds of:
7 HSPU (kipping)
8 deadlifts w/100kg
30 double unders
Finished in 20:49 although this isn't a totally accurate time as I wasted a while acquiring a new rope after mine broke. Despite the slow time I was pleased because all HSPU were unbroken and felt very easy and I managed to get a lot of sets of 10+ on double unders and a new PR of 22 unbroken on the last set.

Finished with some HSPU work and ring muscle ups, managed a set of 13 HSPU which is a PR, although I think I should be able to get quite a few more with a more efficient kip, did a few sets of 8 ring muscle ups, was surprised how hard these felt, I was aiming for sets of 10.

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23/08/2016

WOD:

'Fran' - 21-15-9 reps of thrusters (43kg) and pull-ups (kipping). Finished in 2:53 with all reps unbroken save the last set of pull-ups where I slipped from the bar for a moment. Think I could go around 5-10 seconds faster with a cleaner run but going any faster than that would require me to either improve my kipping pull-up speed and/or the speed of my thrusters. Was happy to go under 3 mins at the first try though.

Did some box squats focussing on speed for doubles up to 160kg, which was very easy and felt very fast, would have gone up to 200kg or so but ran out of time. Then did strict overhead press up to 70kg for 3 x 3, and then 1 x 8 pendlay rows w/50kg and 3 x 8 pendlay rows with 90kg.

Finished with 10 leg raises from support on P-Bars, followed immediately by 10 second support hold for 5 rounds without coming down from support.

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24/08/2016

Quick lunchtime workout today as I'm going on holiday this afternoon.

Warmed up then:
20 squats w/80kg
10 burpee pull-ups
15 squats 90kg
10 burpee pull-ups
10 squats 100kg
10 burpee pull-ups
5 squats 110kg
10 burpee pull-ups
Finished in 7:31.

Finished with 4 x 5 squats w/120kg.

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25/08/2016 - 30/08/2016

On holiday, managed to do 4 sessions at an outdoor workout park, basically pull-ups, dips, pushups, handstands and variations thereof.  Also quite a bit of walking and a little bit of running (although less than I'd intended to do).

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31/08/2016

Oly lifting class working on snatches, got a good cue from the coach in relation to  keeping the bar close and what to do with my arms, felt like I had good improvement with moderate weight (60kg). Did triples up to 60kg, which was easy but didn't want to go heavier and lose form, then4 doubles with 60kg and 4 x 5 snatch pulls w/110kg, was pretty hard work doing the pulls without straps as I don't normally do anything remotely heavy for reps with hook grip so my hands suffered a bit.

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Laptop hard drive died recently hence lack of posts, will try and post from phone until I get it fixed. Moved back to London last weekend so back in my old gym and no longer crossfitting (way too expensive here).

04/09/2016

Split squats:

1 x 5 w/20kg, 40kg, 60kg, 80kg

Front squats (barefoot):

1 x 3 w/20kg, 40kg, 60kg, 80kg (5 sets)

Overhead squats:

1 x 10 w/20kg, 40kg (4 sets, failed last two or three reps on set 3 and 4)

Snatches, worked up to singles with 70kg. Was catching in power position mostly.

Did some standing long jumping, managed 292cm. Also messed about with a little bench, some handstands and 7 x 3 strict HSPU.

05/09/2016

Morning:

Split squats - sets of 10 with 20kg, 40kg and 60kg

Overhead squats - sets of 5 working up to 60kg for two sets

Evening:

1 x 27 strict chins (PR)

Front squat (barefoot) - worked up to 90kg for sets of 5 paused.

Strict press - sets of 5 up to 60kg

Push press - sets of 5 up to 90kg for a few sets

Neutral grip chins, worked up to 6 doubles with 50kg

Cleans, worked up to 100kg, failed 110kg a few times, can power clean it easily but need to work on getting under the bar for a full clean as the weight gets heavier.

Worked on ankle mobility.

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NB - re the below, I did more than is shown but writing up a few days later I struggle to remember everything.

06/09/2016

Can't remember exactly what I did but involved split squats, overhead squats and snatch practice. Did some snatch deadlifts, just practicing maintaining back angle from the floor.

07/09/2016

Split squats (slow eccentric, 1 second pause):
1 x 10 w/20kg
1 x 10 w/40kg
1 x 10 w/60kg
1 x 5 w/80kg

Overhead squats:
4 x 5 w/50kg

Front squats:
Worked up to attempt at double with 120kg, missed second rep.

08/09/2016

Paused front squats (no shoes):
1 x 5 w/50kg
1 x 5 w/75kg
1 x 5 w/90kg
5 x 5 w/100kg
1 x 5 w/90kg

Overhead press (5 reps) straight into 5 reps push press:
20kg, 40kg, 60kg (4 sets)

Did some pull ups, body-weight rows and handstand work, handstand felt great, probably because I've been working hard on stretching my lats, was able to feel my core engaged and really felt like I was stacked with wrists, elbows, shoulders, hips and feet nicely in a line. Was also able to hold a one hand handstand against the wall with both arms very easily, which I haven't been able to do for quite a while.

Finished with some accessory work on the GHR and hamstring curl machine as well as some core work.

Edited by patrickmeniru
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09/09/2016

Split squats up to 60kg and light overhead squats in the morning. No evening session.

10/09/2016

Deadlifts:
Warmed up with 70, 120, 150, 170, 190 and then did singles with 200kg. Focus was no keeping a neutral spine as the bar broke the floor (i tend to go very slightly into flexion and then maintain that position through the lift to lockout). Reps felt hard and technique was not dialed in at all, but managed to keep the spine fairly neutral.

3 x 10 RDLs w/120kg.

1 x 22 chins to get on leaderboard, will revisit to get closer to 30.

11/09/2016

Split squats in front rack position:
1 x 10 w/20kg
1 x 10w/40kg
1 x 10 w/60kg
1 x 10 w/80kg

Front squats - Plan was to front squat 5 x 10 w/100kg but legs had nothing to give so had to go lighter and fewer reps (suspect the hangover had an impact):

1 x 2 w/60kg
1 x 7 w/80kg
1 x 6(1) w/100kg
1 x 6 w/100kg
4 x 7 w/90kg

Was pleased to note that I was able to hold a pretty good rack position with full grip, which I think is the first time I've been able to do this.

 

Overhead squats:
4 x 5 w/40kg spending some time in the bottom position.

Weighted chins:
Warmed up with some lighter reps then 8 minute EMOM of 3 reps with 40kg.

3 x 10 pushups.

HSPU:
1 x 6
2 x 5
1 x 4(1)
1 x 1

Ran 5km, didn't time it because I've had a lot on my mind and just wanted to mull some things over rather than focus on speed, but think it ended up being pretty fast.

12/09/2016

Morning WOD:
2 rounds (first 80kg, second 60kg barbell) of:
20 burpees over the bar
20 deadlifts
15 burpees over the bar
15 power cleans
10 burpees over the bar
10 shoulders to overhead
5 burpees over the bar
5 dips w/25kg

Finished in 19:18, definitely could have gone much harder, but still getting used to doing this kind of training in my home gym as opposed to the crossfit box, and also doing it alone. Think a decent time would have been around 15 mins.

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12/09/2016

Evening session:

Cleans - worked up to a new PR of 104kg, tried 108kg quite a few times but wasn't able to get it, various technical problems that I need to work on. Meant to also work on jerks but forgot until I already had quite a bit of weight on the bar and couldn't be bothered to unload it to warm up.

Squats:
1 x 2 w/60kg
1 x 2 w/100kg
1 x 2 w/120kg
1 x 2 w/140kg
1 x 2 w/160kg
1 x 1 w/140kg
1 x 5 w/120kg

Bench:
1 x 8 w/60kg
1 x 5 w/90kg
1 x 3 w/110kg
1 x 3 w/120kg
2 x 3 w/125kg
(Did 4 sets of 10 bent over rows w/70kg between sets)

Squeezed a few grippers up to my #2.5, which was easy to TNS for a couple of reps left hand and a couple of triples right hand.

13/09/2016

Morning WODs (very quick warm up, as only had 30 mins in gym total):

1st WOD - 'Diane' (21-15-9) of HSPU and deadlifts w/100kg. Finished in 7:30ish (can't remember exactly).

2nd WOD - 3 rounds of:
15 overhead squats w/45kg
15 toes to bar
50 single unders (was planning to do 15 double unders but the rope was a bit short and I was in a hurry so went with singles instead)
Finished in approx 7:20.

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13/09/2016

No morning session due to a late night, evening session was intended to be squats, dips and pull-ups but after the squats my elbows were a bit sore so called it a day. Did some grippers between sets and TNS closed my #3 convincingly right hand, CCS left hand and came within a hair of MMS closing my #3.5 - once I've fixed my laptop I'll upload a video of the #3.5 miss (can't be bothered to faff about on my phone as I'll need to put in a still to show how close it was because my hand was moving quite a bit so it's hard to see on the video).

Split squats (front rack):
1 x 10 w/20kg
1 x 10 w/40kg
1 x 10 w/60kg

Squats (5 second eccentric, 2 second pause - worked hard to control full ROM on eccentric rather than dropping into the hole once I got to about parallel):
1 x 5 w/60kg
1 x 5 w/100kg
1 x 5 w/120kg
2 x 5 w/130kg
1 x 4(1) w/130kg

Edited by patrickmeniru
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Never seem to get round to posting the videos I say I will, so before I forget, here's the #3.5 attempt, apologies for the long slo-mo clip, I had to make do with free editing software on my phone and couldn't find an app quickly that would let me do freeze frames to show the attempt well, so had to make do with full slo-mo, skip to 30 seconds for the attempt:

 

Edited by patrickmeniru
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14/09/2016

No morning session again as had some bike issues so had to leave the flat early to get to work.

Evening session was great, had a lot of fun and made me realise that I haven't been really enjoying training of late as much as normal, so good to get back into a better mindset.

Warmed up for about an hour, stretched my lats and calves thoroughly and did some thoracic mobilisation and then spent a while working on squat position in my oly shoes with elbows between knees drill I saw on Cal Strength's YouTube channel and then the barbell over the knees (60kg) whilst sitting in the squat - total of about 15 mins doing these and really helped my lower body mobility.

Snatch:

Went through snatch positions with just the barbell, working from just moving out of the power position with straight arms, into snatch pulls, into power position to overhead. Worked on this for a while, practicing in particular turning elbows over and avoiding landing with my feet too wide and too much with toes out. Then moved on to catching into squat and then practiced from barbell just above knees, extending to power position, pausing then catching overhead, then removing the pause, then working down from below the knee.

After that tried some snatch balances for the first time, wasn't expecting much but actually went really well and looked pretty much how I thought they should do (although doubtless still a lot of technical and mobility work to improve them as well as going heavier). Video below shows my best two reps with 50kg from a set of 6 or so, most of the other reps weren't quite a good for one reason or another. Was told afterwards to concentrate on really pushing myself down hard with my arms, so will work on that next time.

Overhead squats:
3 x 5 w/60kg (3 second pause)

Neutral chins:
1 x 3
1 x 2 w/25kg
1 x 10 w/25kg
2 X 9(1) w/25kg

Dips:
2 x 10
2 X 10 w/25kg

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15/09/2016

Cant' actually remember exactly what I did on the Thursday - I think it was:

Split squats:
1 x 10 w/20kg
1 x 10 w/40kg
1 x 10 w/60kg

Front squats:
Worked up to a few triples with 110kg.

Push press:
Worked up to a set or two of 5 with 90kg, failed the 5th rep of the second or third set with 90kg.

WOD: 5 bar muscle ups, 10 dumbell press w/22kg dumbells, 50 single unders. AMRAP 15 minutes. Can't actually remember how many rounds I managed but as a comment the muscle ups and single unders were easy, the dumbell press was hard.  For some reason I find it very difficult to lock out overhead with dumbells when under metabolic stress.

16/09/2016

1 x 26 chins (challenge in the gym for the most strict chin ups, there are also challenges for standing long jump (292cm) and furthest rowed in 30 seconds (193m) I'm currently at the top for the chins and jumping and tied first in the row, going to try and get 200m in the row, 3m in the jump and 30 chins at some stage (I managed 27 strict chins a little while back but no gym staff were present to verify). There are also challenges for the most reps with 1.5x bodyweight squat and 2.4km run but nobody has attempted those yet).

Overhead squats (paused):
Warmed up and worked up to 5 triples with 70kg, the triples felt pretty comfortable, but on the advice of one of the guys from the gym who is a pretty decent oly lifter, I decided to stop each set as soon as I felt myself having to struggle to hold a decent overhead position, would probably have been able to fight through to sets of 5 otherwise.

Also did some clean drills and finished with 500 single unders (all in one go in terms of no rest, but messed up about 5 times and had to reset the rope) plan here is to become proficient at single unders and then progress to double unders - although rope is a bit short so may have to buy a new one.

17/09/2016

Deadlift (all DO):
1 x 5 w/70kg
1 x 5 w/120kg
1 x 3 w/150kg
1 x 3 w/180kg
1 x 1 w/200kg
1 x 0 w/220kg (so close to locking this out but grip failed at the last second, would have been a 5kg PR for double overhand).

Wanted to do working sets with 230kg but couldn't even break the floor (with straps), so went down to 180kg for 6 triples concentrating on clean form from the floor and accelerating through to lockout, stopped when my grip started to go.

Feet up paused (long pause) bench:
1 x 10 w/40kg
1 x 5 w/70kg
1 x 5 w/100kg
1 x 4(1) w/105kg
2 x 4(1) w/100kg
1 x 3 w/110kg
3 x 4 w/110kg (no pause)

Did some fatgripz deadlifts and some fatgripz muscle cleans with 80kg.

3 x 5 pull-ups w/40kg and some muscle ups (teaching some of the other lifters how to do them).

Later in the evening, ran 5km in 20:22.
 

18/09/2016

Mobility work to warm up.

Split squats:
1 x 10 w/20kg
1 x 5 w/40kg
1 x 5 w/60kg

Front squats (paused):
1 x 3 w/60kg
1 x 3 w/80kg
1 x 3 w/100kg
1 x 1 w/110kg (no pause)

WOD:
9 thrusters w/60kg
15 hang power cleans w/60kg
21 GHD situps
Did three rounds in 9:01, although I actually did another round of thrusters and power cleans but somebody else had jumped on the GHD so had to stop and start over. Time could have been faster but kept having to reset the GHD between other people's sets etc.

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19/09/2016

Little bit ill with a cold and slept badly so no morning session, played 90 minutes of football in the evening, right knee is now very sore, which is frustrating - if this keeps happening I'll stop playing football for a while because having a sore patella impacts my training for the rest of the week. After football went to the gym briefly.

Did a few pull ups and pushups to warm up a little bit.

Dips:
1 x 10
1 x 10 w/25kg
1 x 10 w/40kg
1 x 9 w/50kg
1 x 8 w/50kg

Dumbell rows (both arms at same time):
1 x 10 w/22kg
1 x 10 w/40kg
1 x 10 w/42kg
1 x 10 w/44kg
1 x 6 w/46kg
1 x 10 w/50kg (single arm)

Misc.
2 x 10 hanging leg raises
2 x 15 reverse wrist curls w/10kg

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20/09/2016

Not the best day of training today, knee was very sore, which limited what I could do.  Did some stretching and tissue work in the morning.  Evening session was meant to be clean and jerk followed by squats to a heavy double and then volume at moderate weight but knee wasn't up to it.

Warmed up, mobility was definitely not as good as it has been lately ('good' is relatively speaking of course). Practiced clean and jerk,with just the bar and then worked up to 60kg, technique was horrible, some other lifters noted that I was leading with my upper body, and throwing my shoulders back to initiate hip extension, rather than keeping my core tight and shoulders upright and allowing my hips to be the prime mover. Worked on this and think I got some improvement by the end.

Squats (focus on being as explosive as possible, although didn't feel very fast, especially out of the hole):
1 x 5 w/20kg
1 x 5 w/60kg
1 x 5 w/80kg
1 x 5 w/90kg
2 x 5 w/100kg

Did 4 x 5 HSPU against the wall between sets, was going to do more sets at 100kg but the fire alarm went off so I called it a night.

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