9/28
A. Goblet Reverse lunge; 6-8×4; Rest 90 seconds between legs – Rx 30kg, 36kg, 40kg, 46kg
B. 10 month DB Press; 6-8×4; Rest 2 minutes – Rx 16kg; 7×1, 18kg; 6×1, 18kg (fatigue setting in); 6×1, 18kg (fatigue). Left side wanted to rotate internally
C1. Ring Push up w/ feet elevated; AMRAP 60 seconds x4; Rest 90 seconds – 14, 14, 12, 12 (triceps were limiter)
C2. KB Core activated DB; 4×10; Rest 90 seconds – Rx 8kg KB, 12kg KB (lower back lifting of during third and fourth set)
+
15 minutes @ 80%
20 kb swing 2 pood
20 cal row – 6 rounds 10 reps. Felt quite good.
9/30
A. PC + PP; 1.5 x4; Rest 2 minutes – Rx 50kg, 60kg, 70kg, 75kg
B. 10 month position DB Press ; 6-8×4; Rest 90 seconds – Rx 18kg; 6×1, 20kg; 5×1, 20kg (couldn’t get back up after fifth rep); 5×1, 18kg (couldn’t get back up after fifth rep)
C1. Clapping push up; 4×10; Rest 60 seconds – 3×10 unbroken. Last set – 5 unbroken then two doubles and a single
C2. Barbell glute bridge @11×5; 6-8×4; Rest 90 seconds – 100kg x 4
+
15 minutes @ 80%
7 supinated strict pull ups
30 DU
9 ring dips
200 meter run
– all rounds within 5 seconds or terminate – 3 rounds and 46 reps
10/2
A. 1 1/4 FS; 10×2; Rest 90 seconds – light, speed focus, want you EXPLODING out of the hole buddy, that’s where you need to build for a bigger clean – Rx 60kg, 60kg
B. PP @42×1; 3-5×4; Rest 2 minutes – Rx 60kg, 60kg, 70kg; 3×1, 80kg
C. TGU; 2-3/side x4; Rest 75 seconds between sides – AHAP but focus on form here – Rx 12kg, 12kg, 14kg, 14kg. Prob. could have gone heavier, but would have sacrificed form. Leg on non lifting side was lifting off the ground slightly during sit up.
+
5 sets @ 85% effort – good sweat, do not crush your body though, just feel good through this and get a good pump from it
50 meter kb rack walk 2 pood per hand
15 kb walking lunge steps 2 pood per hand
7 burpees
rest 2:00
– record time per set – Okay, this sucked. First of all, one of the 2 pood KBs was being used, so had to drop down to 28kg; couldn’t get them in rack position properly ‘cos too heavy. And was only able to walk like 20m before arms and shoulders were gassed. 2:02, 2:09, 2:09. Was only able to do 3 sets ‘cos was late.