Week 11 / Day 1- Restart
So I injured my neck on the 9th, I've been recovering / rehabilitating it over the last 6 days. Thank god for the Supple Leopard KStarr and his website mobilitywod.com.
A. Squat Clean . Split Jerk, 2.1 x 4 sets, rest 4-5mins- start @235#'s
235, 245, 247.5, 250
B. Front Squat w/ Chains @22x1, 3 reps @50% RM (275#) + Chains x 5 sets, rest 2mins
@137.5# Completed
C. Standing Single Arm KB Press @21x1, AMRAP @32kgs x 4 sets, rest 1min b/t sets
(R/L) 6/2, 4/4, 4/3, 3/3
D. 1 Tough Wtd. Pronated Chin-up every 20sec for 15mins
26 reps @80#'s, 19 reps @70#'s
Notes:
- Did Part A correctly this time, the SC were not TnG. The Split Jerk felt better this time around. My FS is the definitely my limiting factor in this.
- KB Press was way better, much improved throughout, the 1st set w/ the L hand I think I had a bad position on the KB.
Showing posts with label Standing Single Arm KB Press. Show all posts
Showing posts with label Standing Single Arm KB Press. Show all posts
Saturday, 15 December 2012
Friday, 7 December 2012
Dec. 7th
Week 11 / Day 1
A. Squat Clean . Split Jerk, 2.1 x 4 sets, rest 4-5mins- start @235#'s
All sets done at 235#'s accidentally
B. Front Squat w/ Chains @22x1, 3 reps @50% RM + Chains x 5 sets, rest 2mins
@137.5#'s Completed
C. Standing Single Arm KB Press @21x1, AMRAP @32kgs x 4 sets per arm, rest 1min b/t sets
(R, L) Set 1 (4, 4) Set 2 (4, 3) Set 3 (3, 2) Set 4 (3, 1)
D. 1 Tough Wtd. Pronated Chin-up every 20sec for 15mins
80#'s for 23 reps, 70#'s for the remaining 22 reps
Notes:
- Messed up on the SC/SJ Cluster, honestly my SC weren't feeling that great. I'm pleased that I actually stuck with that weight. The SC were done with TnG. The SJ were going up easy but the tech wasn't that great.
- KB Press, great ROM every rep. Last time the ROM wasn't as deep. Still this was pretty tough. The first rep was always easy but I died right after.
- Done with COVP
A. Squat Clean . Split Jerk, 2.1 x 4 sets, rest 4-5mins- start @235#'s
All sets done at 235#'s accidentally
B. Front Squat w/ Chains @22x1, 3 reps @50% RM + Chains x 5 sets, rest 2mins
@137.5#'s Completed
C. Standing Single Arm KB Press @21x1, AMRAP @32kgs x 4 sets per arm, rest 1min b/t sets
(R, L) Set 1 (4, 4) Set 2 (4, 3) Set 3 (3, 2) Set 4 (3, 1)
D. 1 Tough Wtd. Pronated Chin-up every 20sec for 15mins
80#'s for 23 reps, 70#'s for the remaining 22 reps
Notes:
- Messed up on the SC/SJ Cluster, honestly my SC weren't feeling that great. I'm pleased that I actually stuck with that weight. The SC were done with TnG. The SJ were going up easy but the tech wasn't that great.
- KB Press, great ROM every rep. Last time the ROM wasn't as deep. Still this was pretty tough. The first rep was always easy but I died right after.
- Done with COVP
Saturday, 26 May 2012
May. 25th- Double
AM
A. Power Cleans, build to a tough single
285
B1. CG DL Cluster, 1.1.1 x 4 sets, rest 2m30s
365, 375, 380, 375
B2. HSPU (no kip) , AMRAP x 4 sets, rest 2m30s
9, 9, 8, 8 reps
C1. GH Raises Drop Set @20x0, 6.6 x 3 sets, rest 1m30s
10, 10, 10
C2. Standing Single Arm KB Press @21x1, AMRAP @32kg/arm x 3 sets, rest 1min b/t arms
(R / L) 3/2, 4/3, 4/3
rest 6hrs+
PM
5 x 20sec Parachute Sprint ALL OUT, rest 3-4mins
Completed, large Chute, was doing 150m every set
+
5 x 20sec Prowler Sprints @ low load / high turnover, rest 3-4mins
50, 50, 60, 60, 70
+
15min Row @50% effort
Completed
A. Power Cleans, build to a tough single
285
B1. CG DL Cluster, 1.1.1 x 4 sets, rest 2m30s
365, 375, 380, 375
B2. HSPU (no kip) , AMRAP x 4 sets, rest 2m30s
9, 9, 8, 8 reps
C1. GH Raises Drop Set @20x0, 6.6 x 3 sets, rest 1m30s
10, 10, 10
C2. Standing Single Arm KB Press @21x1, AMRAP @32kg/arm x 3 sets, rest 1min b/t arms
(R / L) 3/2, 4/3, 4/3
rest 6hrs+
PM
5 x 20sec Parachute Sprint ALL OUT, rest 3-4mins
Completed, large Chute, was doing 150m every set
+
5 x 20sec Prowler Sprints @ low load / high turnover, rest 3-4mins
50, 50, 60, 60, 70
+
15min Row @50% effort
Completed
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