Brief Z warmup
32kg 2h-swing 10reps
Work I: Heavy Swings
32kg 1h-swings 10/10
Repeat 5x
This was a butt kicker. Really trying to focus on keeping the lat activated. Tough to do w/ such a heavy swing.
Work II: C&P and Pullup Ladders
Planning on using double 20k's but they have not arrived yet. My back was still a little stiff from some bad 24kg double-KB swings I did last week, so I decided to go light and increase the rungs and ladders.
16kg Double-KB Clean & Press + Pullup Ladders. Goal was 5rungs, 5 ladders.
Actual:
I hit the numbers for the double-kb C&P Ladders, but I was toasted on the pullups. Had to drop numbers and even threw in some chinups.
Pullup Ladder One: 1,2,3,4,5
Pullup Ladder Two: 1,2,2,3,3
Chinup up Ladder Three: 1,2,2,3,2
Pullup Ladder One: 1,2,2,2,2
Chinup Ladder One: 1,2,2,2,1
Sunday, January 23, 2011
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