Friday 27th January – 2012
A. Heels elevated Bsq @ 5010, 8,8,6,6; rest 2min
B. BB bent over row @ 3010, 8-10; rest 2min x4
C. Reverse sled drag, toe-heel action; 30-45sec constant movement; rest as needed x5
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Please note: Saturday training is @ 7am
Only those that have tried her know what this picture stirs up inside!
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Posted on January 26, 2012, in Training and tagged B32, bsq development, UB pull variation, vmo accessory. Bookmark the permalink. 6 Comments.
A. 22kg/8 24/8 29/6 34/6
B. 15kg/10, 15/10, 16/10/17/9
C. Didn’t add the weights per set, but it did get damned heavy by the last one.
I meant to say I didn’t add UP the weights per set, but I did add weight to the sled each set.
A. 20kg/8, 22.5/8, 25/6, 27/6
B. 15kg/10, 17.5/10, 20/8, 20/8 – under hand, had some weird/uncomfortable/disturbing nerves firing in right forearm which hurt too much to do last set with normal hand grip
C. used the tire sled with KBs – 16kg, 20, 28 x 3
legs were burning
A. 50, 60, 70, 75
B. 30, 30, 35, 35
C. 44, 68, 92, 104
Notes:
A. Added a bit more to last weeks sets. Need to keep knees out on the way up (particularly the left).
B. Weight could be higher but need to work on maintaining back/shoulder position.
C. + weight of metal sled – 45s each set, started light and added a KB each time. Tried (hopefully with success) to maintain the toe-heel action with higher weights.
Had a little hit-out with double-unders afterwards. Still not coming easy and took many attempts to get started. Managed to jag 18 in a row but was jumping like a loon and stuffed at the end – now to get them relaxed and purty.
Thanks Michal for taking the session today. Even Jono was being helpful… weird.
A: 65 x 8, 70 x 8, 75 x 6, 77.5kg(bw) x 6
B: 30 x 10, 30 x 10, 32.5 x 10, 35kg x 10
C: Weights – 65,100,100,110,115kg @ 45sec
Notes:
Happy with the progression steadily building week on week, was good to lug some heavy stuff around @ the end. First set should have maybe counted as a warm up :p
A: 40×8; 45×8; 50×6; 55×6
B: 20×10; 25×10; 30×9; 32.5×8
C: tyre sled – 60x 3 sets, 64x 2 sets