1. Z-Health Neural Warm up
2. TGU's 5 minutes 16Kg
For the ladders I currently have 30 seconds rest between rungs and 2 minutes between each ladder:
3. Military Press, 24Kg, 5 ladders, 2 rungs per ladder
4. Pullups, 5Kg additional, 5 ladders, 2 rungs per ladder
5. Easy snatch training, 24Kg, 5 sets of 3 reps focusing on form
6. Ab wheel rollouts, on knees, 2 X 5
Training notes:
Still felt slightly fatigued from the Hard day training previously.
Really got to focus on my diet more! Its not been very good recently.
Saturday 21 March 2009
Tuesday 17.03.09 ROP Hard Day
1. Z-Health Neural Warm up
2. TGU's 5 minutes 24Kg
For the ladders I currently have 30 seconds rest between rungs and 2 minutes between each ladder:
3. Military Press, 24Kg, 5 ladders, 4 rungs per ladder
4. Pullups, 5Kg additional, 5 ladders, 4 rungs per ladder
5. Swings, 24Kg, 20 reps per minute every minute, 10 minutes
6. Ab wheel rollouts, on knees, 2 X 5
Training notes:
After recent discussions on the Dragon Door Forums I believe that a good swing benchmark would be to achieve 1000 swings in 40 minutes with a given weight which breaks down to 25 swings per minute. It is something that I might well look at doing in the future.
Other discussions have shown that it can be a good idea to shoot for 50 sets in Kenneth Jay's VO2 protocol (15:15) starting at 6/6 repetitions with the given weight.
2. TGU's 5 minutes 24Kg
For the ladders I currently have 30 seconds rest between rungs and 2 minutes between each ladder:
3. Military Press, 24Kg, 5 ladders, 4 rungs per ladder
4. Pullups, 5Kg additional, 5 ladders, 4 rungs per ladder
5. Swings, 24Kg, 20 reps per minute every minute, 10 minutes
6. Ab wheel rollouts, on knees, 2 X 5
Training notes:
After recent discussions on the Dragon Door Forums I believe that a good swing benchmark would be to achieve 1000 swings in 40 minutes with a given weight which breaks down to 25 swings per minute. It is something that I might well look at doing in the future.
Other discussions have shown that it can be a good idea to shoot for 50 sets in Kenneth Jay's VO2 protocol (15:15) starting at 6/6 repetitions with the given weight.
Saturday 14.03.09 ROP Medium Day
1. Z-Health Neural Warm up
2. 5 Minutes TGU's 24Kg
For the ladders I currently have 30 seconds rest between rungs and 2 minutes between each ladder:
3. Military Press, 24Kg, 5 ladders, 3 rungs per ladder
4. Pullups, 5Kg additional, 5 ladders, 3 rungs per ladder
5. Swings, 32Kg, 10 reps per minute every minute, 12 minutes
6. Ab wheel rollouts, on knees, 2 X 5
Training notes:
I will shortly do swings every session with the 48Kg Kettlebell as I want to maximise my hip power for snatches. I will vary the intensity on my heart and lungs with the reps I do each minute or varying the time of each working set.
2. 5 Minutes TGU's 24Kg
For the ladders I currently have 30 seconds rest between rungs and 2 minutes between each ladder:
3. Military Press, 24Kg, 5 ladders, 3 rungs per ladder
4. Pullups, 5Kg additional, 5 ladders, 3 rungs per ladder
5. Swings, 32Kg, 10 reps per minute every minute, 12 minutes
6. Ab wheel rollouts, on knees, 2 X 5
Training notes:
I will shortly do swings every session with the 48Kg Kettlebell as I want to maximise my hip power for snatches. I will vary the intensity on my heart and lungs with the reps I do each minute or varying the time of each working set.
Thursday 12.03.09 Right Of Passage Easy Day
1. Z-Health Neural Warm up
2. 5 Minutes TGU's 16Kg
For the ladders I currently have 30 seconds rest between rungs and 2 minutes between each ladder:
3. Military Press, 24Kg, 5 ladders, 2 rungs per ladder
6. Ab wheel rollouts, on knees, 2 X 5
Training notes:
I stopped snatches briefly to focus back on my swings after slightly injuring my wrist doing snatches.
2. 5 Minutes TGU's 16Kg
For the ladders I currently have 30 seconds rest between rungs and 2 minutes between each ladder:
3. Military Press, 24Kg, 5 ladders, 2 rungs per ladder
4. Pullups, 5Kg additional, 5 ladders, 2 rungs per ladder
5. Swings, 32Kg, 8 reps per minute every minute, 12 minutes6. Ab wheel rollouts, on knees, 2 X 5
Training notes:
I stopped snatches briefly to focus back on my swings after slightly injuring my wrist doing snatches.
Subscribe to:
Posts (Atom)
