Kilts and heavy objects
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Week 2/Day 3-Thurs
A)Power snatch:10X1 (115, 120, 125, 130, 135, 140, 145, 150, 155, 160 <-PR
B)snatch high pulls:6X3 (165, 165, 170, 175, 180, 185)
C)OH squat: 8X5 (135, 135, 140, 140, 145, 145, 150, 155)
D)split jerks: 4X4 (165, 170, 175, 185)
E1)power curl+press:2X10@105
E2)Russian twists:2X10 w/25 pd plate
E3)cable crunch:2X10 @170
---Not a bad lifting day. My shoulders were really fagged after all the OH squatting.
A)Power snatch:10X1 (115, 120, 125, 130, 135, 140, 145, 150, 155, 160 <-PR
B)snatch high pulls:6X3 (165, 165, 170, 175, 180, 185)
C)OH squat: 8X5 (135, 135, 140, 140, 145, 145, 150, 155)
D)split jerks: 4X4 (165, 170, 175, 185)
E1)power curl+press:2X10@105
E2)Russian twists:2X10 w/25 pd plate
E3)cable crunch:2X10 @170
---Not a bad lifting day. My shoulders were really fagged after all the OH squatting.
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Week 2/Day 4-Sat
Babysitter was sick, so couldn't make it to MMA class but decided to pull out the keg...nothing like throwing in the cold, dark outside
A)25 pd plate "shot put" throw: 4X5
B1)keg clean and press:3X3
B2)keg carry, run, and throw:3X3
B3)keg power curl:3X8
**My son was out with me shot put throwing some 2.5 pd plates and using a 5 pd db to immitate the keg throws. To finish it up, he did a couple sets of rolling the keg across the yard.
The keg is a 15.5 gallon keg and is half way filled.
Babysitter was sick, so couldn't make it to MMA class but decided to pull out the keg...nothing like throwing in the cold, dark outside
A)25 pd plate "shot put" throw: 4X5
B1)keg clean and press:3X3
B2)keg carry, run, and throw:3X3
B3)keg power curl:3X8
**My son was out with me shot put throwing some 2.5 pd plates and using a 5 pd db to immitate the keg throws. To finish it up, he did a couple sets of rolling the keg across the yard.
The keg is a 15.5 gallon keg and is half way filled.
mreik said:
Not as far as I'd like. I didn't do like I used to where I'd throw it up and back behind me. I'll throw those in next week as a finisher. The keg carry, run, and throw is done like this--
Pick the keg up, once you're holding it at waste level, balance it on the knee and get your hands under so that you're "cradling" it. Now, run with it, jump, stop, and throw it. I'll prob start measuring these next week.
MIR said:Good job with the snatches!And those OH squats ain't half bad either!
Thanks, MIR. I really feel so weak when doing those snatches, 'specially after watching strong folks snatch 300 pds plus. I'm really working towards getting 15 OH squats at bodyweight (ala recommendations of Dan John).
I love your glutes, Jenn.
Week 3/Day 1-Mon
Warm up:1/2 mile stroll to gym, scorpions, int/ext rotations, 1X20 drop snatch
A)1 arm bb snatch:3X3@95
B)Full clean:3X3@160, 3X4@150
C)BTN jerk:worked up to a 1 RM over 8 sets-->225
D1)Power curl:2X10@105
D2)tree choppers:2Xa bunch
D3)cable crunches:2X10
D4)inc 1 arm db press:1X8 w/85, 1X8 w/80
Week 3/Day 1-Mon
Warm up:1/2 mile stroll to gym, scorpions, int/ext rotations, 1X20 drop snatch
A)1 arm bb snatch:3X3@95
B)Full clean:3X3@160, 3X4@150
C)BTN jerk:worked up to a 1 RM over 8 sets-->225
D1)Power curl:2X10@105
D2)tree choppers:2Xa bunch
D3)cable crunches:2X10
D4)inc 1 arm db press:1X8 w/85, 1X8 w/80
Week 3/Day 3-Thurs
A)snatch:145XF <--WTH?! 5X2@140
B)snatch grip high pulls:180XF<---WTH?!
C)front squats:2X3@225, 1X2@225
Having had a horrible time so far, I really should've just called it a day but did some OH pressing
D1)Military press:1X3@(65, 85, 95, 115, 125)
D2)power curls:1X8@same weights as MP
E1)push press:1X3@(135, 155, 175, 185)
E2)cable crunches@a lot
Then headed off for MMA in which my performance was low and nearly ended up puking.
Some thoughts--
*4 days of 5 hours of sleep or less has taken its accumulation
*I'm not used to working out in the morning or 45 minutes after waking up
*I was running on a couple hundred calories which apparently didn't fuel me near enough
*I let myself get very frustrated and it screwed up my entire workout
Orrrrrr........
I'm just weak and suck.
A)snatch:145XF <--WTH?! 5X2@140
B)snatch grip high pulls:180XF<---WTH?!
C)front squats:2X3@225, 1X2@225
Having had a horrible time so far, I really should've just called it a day but did some OH pressing
D1)Military press:1X3@(65, 85, 95, 115, 125)
D2)power curls:1X8@same weights as MP
E1)push press:1X3@(135, 155, 175, 185)
E2)cable crunches@a lot
Then headed off for MMA in which my performance was low and nearly ended up puking.
Some thoughts--
*4 days of 5 hours of sleep or less has taken its accumulation
*I'm not used to working out in the morning or 45 minutes after waking up
*I was running on a couple hundred calories which apparently didn't fuel me near enough
*I let myself get very frustrated and it screwed up my entire workout
Orrrrrr........
I'm just weak and suck.