A. Deadlift @30x0, 3 reps @75% RM (455) x 6 sets, rest 1m30s
@341.5#'s Completed
B. KB Front Squats @24 kg/arm, 5 reps every 30sec for 10 Total Reps
Completed all 100 reps but I had to take three extra 30sec breaks
C. GH Sit-ups, 50 reps for time
Time: 1m57s
Showing posts with label Dbl KB Front Squats. Show all posts
Showing posts with label Dbl KB Front Squats. Show all posts
Sunday, 13 October 2013
Wednesday, 14 August 2013
Aug. 14th
A. Thrusters, work to a tough single
Got up to 225#'s
B. Strict HSPU, as many rounds of 3 UB reps in 7mins- 34" width
Score: 8 Rds
C. KB Front Squats @32kg/arm, 5 reps per min for 15mins
Completed
D. Strict Pronated Chin-ups, as many rounds of 5 UB Reps in 7mins
Score: 9 Rds
Notes:
- The Thruster felt great, definitely had more in me
- The KB FS weren't easy, the hardest part is maintaining a solid rack position. It can kinda put you in a bad positioning squeezing out tough reps
Got up to 225#'s
B. Strict HSPU, as many rounds of 3 UB reps in 7mins- 34" width
Score: 8 Rds
C. KB Front Squats @32kg/arm, 5 reps per min for 15mins
Completed
D. Strict Pronated Chin-ups, as many rounds of 5 UB Reps in 7mins
Score: 9 Rds
Notes:
- The Thruster felt great, definitely had more in me
- The KB FS weren't easy, the hardest part is maintaining a solid rack position. It can kinda put you in a bad positioning squeezing out tough reps
Friday, 17 May 2013
May. 17th
Week 2 / Day 1 Regional Prep
A. OHS, build to a 1RM from the floor
Got up to 225#'s
B. Perform 1Rd per min for 10mins:
5 DL @315#'s
5 BJ- 30"
Completed
C. Kipping HSPU, 50 reps for time
Time: 6m21s
D. KB Front Squats @24kgs/arm, 12 Unbroken per min for up to 10mins
(reps) 12, 12, 11, 6, 6, 7, 6, 6, 6, 6 reps
Notes:
- My knee was bad today, once every year or so I have this bone chip from a previous injury that locks my knee up and irritates my knee for a day or two. I got through it today. This wasn't a good workout today.
- The OHS, I was Clean and Jerking the bar into position, I think this will be key for the heavy weights and its more of a guranteed lift for me. I failed on 250#'s and 240#'s. Need more practice with the heavier weights, I haven't done this in a long time. I need to get a 225# OHS.
- The couplet, everything was done in 27-29sec. I did the box jumps with a step-down. This wasn't the easiest.
- Did the HSPU wrong, I went with a big set at the start and that fried my shoulders.
- This exercise sucked the most, the KB Front Squat blow. It's my shoulders and upper thoracic and fails first.
A. OHS, build to a 1RM from the floor
Got up to 225#'s
B. Perform 1Rd per min for 10mins:
5 DL @315#'s
5 BJ- 30"
Completed
C. Kipping HSPU, 50 reps for time
Time: 6m21s
D. KB Front Squats @24kgs/arm, 12 Unbroken per min for up to 10mins
(reps) 12, 12, 11, 6, 6, 7, 6, 6, 6, 6 reps
Notes:
- My knee was bad today, once every year or so I have this bone chip from a previous injury that locks my knee up and irritates my knee for a day or two. I got through it today. This wasn't a good workout today.
- The OHS, I was Clean and Jerking the bar into position, I think this will be key for the heavy weights and its more of a guranteed lift for me. I failed on 250#'s and 240#'s. Need more practice with the heavier weights, I haven't done this in a long time. I need to get a 225# OHS.
- The couplet, everything was done in 27-29sec. I did the box jumps with a step-down. This wasn't the easiest.
- Did the HSPU wrong, I went with a big set at the start and that fried my shoulders.
- This exercise sucked the most, the KB Front Squat blow. It's my shoulders and upper thoracic and fails first.
Saturday, 9 February 2013
Feb. 9th
Week 18 / Day 1
A. Squat Clean and Jerk, build to 95% RM (265#) for a single
Got up to 95% @252#'s
B. 3 Unbroken Power Snatch @155#'s x 10 sets for time- goal is sub 3mins
Time: 2m40s
A. Squat Clean and Jerk, build to 95% RM (265#) for a single
Got up to 95% @252#'s
B. 3 Unbroken Power Snatch @155#'s x 10 sets for time- goal is sub 3mins
Time: 2m40s
C. 12 Unboken KB Front Squats @24kgs As Many Mins As Possible- Goal to complete 10mins
Score: 6 Rds* miscounted on the first 2 sets (11 reps a piece)
Notes:
- The SC and J felt good today
- The Power Snatch Battery, really pleased with this. Going into it I thought coach was crazy thinking I can do a sub 3min time.
- My squat stamina is weak, my legs don't seem to be the issue for these, its my thoracic. I'm having trouble keeping my upper body in a good position for high repetitions.
- Also I miscounted the first 2 sets on the KB FS, this a a tough exercise.
Friday, 1 February 2013
Feb. 1st
Week 17 / Day 1
A. Squat Clean. Front Squat. Split Jerk, 1.1.1 x 5 sets, rest 4-5mins
225, 235, 245, 250, 257.5
B. 5 TnG Power Snatch per min for up to 10mins @135#'s
Completed 10mins
C. On the minute KB Front Squats @32kgs (+1 rep every min till failure)
Got up to Rd 8 + 5 reps
Notes:
- I'm feeling really good mentally and physically, I'm really focusing on getting great sleeps
- I'm pleased so far with the progress I've made and where I'm at right now compared to last year.
- My FS felt better this week compared to last
- The Split Jerk was the limiter, it was feeling poppy today and stable in the split stance.
- TnG PS were slick and simple
- Damn the KB FS suck, my shoulders and upper thoracic were holding me back. I need to be better at this.
A. Squat Clean. Front Squat. Split Jerk, 1.1.1 x 5 sets, rest 4-5mins
225, 235, 245, 250, 257.5
B. 5 TnG Power Snatch per min for up to 10mins @135#'s
Completed 10mins
C. On the minute KB Front Squats @32kgs (+1 rep every min till failure)
Got up to Rd 8 + 5 reps
Notes:
- I'm feeling really good mentally and physically, I'm really focusing on getting great sleeps
- I'm pleased so far with the progress I've made and where I'm at right now compared to last year.
- My FS felt better this week compared to last
- The Split Jerk was the limiter, it was feeling poppy today and stable in the split stance.
- TnG PS were slick and simple
- Damn the KB FS suck, my shoulders and upper thoracic were holding me back. I need to be better at this.
Thursday, 24 January 2013
Jan. 24th
Week 16 / Day 1
A. Squat Clean. Split Jerk. Squat Clean, 1.1.1 x 5 sets, rest 4-5mins
225, 235, 245, 250, 255
B. Power Snatch Cluster, 1.1.1.1.1.1.1 x 4 sets, rest 4-5mins- start @175#'s
175, 180, 185, 190
C. Dbl KB Front Squats @24kgs/arm- held in front rack, 10 UB reps per min for 10mins
Completed
Notes:
- Overall felt great today!!
- not the biggest weight for the squat clean but executed every rep, which is nice
- felt good on the power snatch, 190#'s for 7 reps but had trouble last week with 210
- The KB Front Squats were tough, especially holding the front rack. Shoulders were the major fatigue.
A. Squat Clean. Split Jerk. Squat Clean, 1.1.1 x 5 sets, rest 4-5mins
225, 235, 245, 250, 255
B. Power Snatch Cluster, 1.1.1.1.1.1.1 x 4 sets, rest 4-5mins- start @175#'s
175, 180, 185, 190
C. Dbl KB Front Squats @24kgs/arm- held in front rack, 10 UB reps per min for 10mins
Completed
Notes:
- Overall felt great today!!
- not the biggest weight for the squat clean but executed every rep, which is nice
- felt good on the power snatch, 190#'s for 7 reps but had trouble last week with 210
- The KB Front Squats were tough, especially holding the front rack. Shoulders were the major fatigue.
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