Seg1(15min):
C&P Ladders. 3 rungs, 5 sets witha 24kg
total # of F&P: 30
*I think I need to jump up to a heavier weight. Not sure if I can go from 24 to 32 with out an intermediate bell....
Seg2 (15min):
24kg GU, 5 reps followed by
24kg reversed lunge
-Repeat for 15 min.
Basically did 2 sets of GU and 2 sets of lunges
total #of GU: 20
total # of lunges: 20
Seg3:
24kg 2H-Swings, using 20:40 for 10 min
total # swings: 82
total weight moved today: 3,648kg, or 8,042 pounds...
Wednesday, April 28, 2010
Monday, April 26, 2010
Feel the burn....
24kg Alternating Getup
15min
appx 8 sets /side
Total reps 16
Exertion Level: 8
32kg Alternating Goblet Squat 5 reps per side, followed by
32kg 1Arm Rows 5 reps per side
Repeat for 15min
appx 9 sets
Exertion Level: 10 / 8
24kg 2H-Swings
10:20 protocol for 10 min
appz number of reps/ set is 10.
10 sets x 10 reps = 100 swings...
240kg swung.... Hoooah!
Exertion Level: 9
total training time was arounf 45-50 mins.
note: Towards end I lost focus and my back feels tight.
as Dr Mark cheng says:
The Hard Style Lock teaches you not only to generate an MVC (Maximum Volitional Contraction), but to do it in several muscle groups with a high degree of coordination. There are 5 points of this Lock:
1. Heels - Drive them into the ground without letting them come off the ground at any time.
2. Knees - Lock them out completely, as if pushing your knee pits backward as hard as you can.
3. Glutes - Without compromising the knee lock, clench your glutes so tightly that your hips rotate forward on your thighs.
4. Abs - Shorten your abdominal plate (from your solar plexus to your groin) as tightly as possible while exhaling a short, sharp breath.
5. Lats - Draw your shoulder blades down in such a way as to shove them down towards your butt.
15min
appx 8 sets /side
Total reps 16
Exertion Level: 8
32kg Alternating Goblet Squat 5 reps per side, followed by
32kg 1Arm Rows 5 reps per side
Repeat for 15min
appx 9 sets
Exertion Level: 10 / 8
24kg 2H-Swings
10:20 protocol for 10 min
appz number of reps/ set is 10.
10 sets x 10 reps = 100 swings...
240kg swung.... Hoooah!
Exertion Level: 9
total training time was arounf 45-50 mins.
note: Towards end I lost focus and my back feels tight.
as Dr Mark cheng says:
The Hard Style Lock teaches you not only to generate an MVC (Maximum Volitional Contraction), but to do it in several muscle groups with a high degree of coordination. There are 5 points of this Lock:
1. Heels - Drive them into the ground without letting them come off the ground at any time.
2. Knees - Lock them out completely, as if pushing your knee pits backward as hard as you can.
3. Glutes - Without compromising the knee lock, clench your glutes so tightly that your hips rotate forward on your thighs.
4. Abs - Shorten your abdominal plate (from your solar plexus to your groin) as tightly as possible while exhaling a short, sharp breath.
5. Lats - Draw your shoulder blades down in such a way as to shove them down towards your butt.
Saturday, April 17, 2010
quick update
was on travel for a bit. Back in town and have started teaching my Y class. So far so good, they are a good group.
Started Neuport's latest download, kettlebell burn.
I normally would not have spent so much on a d/l only product, but I my side business experience a little bump in sales, so I splurged.
It is a tough routine, I will post up how I do with it as time goes on.
Started Neuport's latest download, kettlebell burn.
I normally would not have spent so much on a d/l only product, but I my side business experience a little bump in sales, so I splurged.
It is a tough routine, I will post up how I do with it as time goes on.
Wednesday, April 7, 2010
Strength Day
24kg Double Press 5reps
24kg Double Front Squat 5reps
32kg Goblet Squat 5 reps
24kg Double Press 5reps
24kg Double Front Squat 5reps
32kg Goblet Squat 5 reps
24kg Double Press 5reps
24kg Double Front Squat 4 reps
32kg Goblet Squat 5 reps
------
32kg 1arm Jerk 5 rep Left
32kg 1arm Jerk 5 rep Right
24kg Double Jerks 5 reps
32kg Rows 5 Left
32kg Rows 5 Right
24kg 1arm Jerk 5 rep Left
24kg 1arm Jerk 5 rep Right
16kg Double Jerks 5 reps
32kg Rows 5 Left
32kg Rows 5 Right
--------
24kg Double Front Squat 5reps
32kg Goblet Squat 5 reps
24kg Double Press 5reps
24kg Double Front Squat 5reps
32kg Goblet Squat 5 reps
24kg Double Press 5reps
24kg Double Front Squat 4 reps
32kg Goblet Squat 5 reps
------
32kg 1arm Jerk 5 rep Left
32kg 1arm Jerk 5 rep Right
24kg Double Jerks 5 reps
32kg Rows 5 Left
32kg Rows 5 Right
24kg 1arm Jerk 5 rep Left
24kg 1arm Jerk 5 rep Right
16kg Double Jerks 5 reps
32kg Rows 5 Left
32kg Rows 5 Right
--------
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