531 Cycle 2
Back Squat
5x 47KG
5x 54KG
16x 61KG
5×10 @46.5KG
5 Rounds Of:
10 Evil Wheels
15 Crunches
111813
Reply
Monthly Archives: November 2013
111613
Deload Bench Press
3×5 @40KG
Snatch. Worked up to 48KG
111513
Snatch Balance. Worked Up to a PR 65KG. Feeling good after yesterdays horrible session.
Snatch Singles. Worked up to 50KG (Miss). Hit the 48KG
Snatch Trips. Miss 48KG. Hit 45KG
5×3 Single Arm Chin Up Work w/ Orange Band.
111413
Front Squats
3 Deload Sets
Snatch. Something wrong today, no feeling.
Snatch First Pull 6×5@40KG
Spend some time practicing
Front & Back Lever
111313
Recovery Week
3 Sets Each Of Press & Back Squat for recovery
Then:- Calisthenics Beginner Routine
http://idoportal.blogspot.com/2009/07/locomotion-conditioning.html
Then:-
Accumulate 2 Mins of L Sit.
111113
Front Squat
5x 47.5KG
3x 53.5KG
7x 60KG
5×8 @40KG
C&J Worked Up to 67.5KG
110913
Snatched Doubles. Worked up to 45KG.
081113
Back Squat
5x 50.5
3x 57.5
12x 64
5×10 @45KG
071113
Bench Press
5x 50/5
3x 57.5
6x 64
DB Bench Press
5×10 @ 40lbs
Tabata Rowing @797m w/ Elevation Mask
110613
Praticed Muscle Snatch – Worked up to an ugly 37KG. Got to get the bar more into the hip to maximize bar speed.
First Pull
5x 47.5KG
3x 53.5KG
10x 60KG
Coach Wu Barbell Lat Exercise
5×10 @30KG