1) 3x3 Front Squats @ 80kg ( ~EMOTM ) 2a) 4x15 Romanian deadlift @ 50kg 2b) 4x5 Muscle-ups 3) Conditioning - 2X500M Row @ 90% of fastest 500m – rest 1:2 ( ~2:10 ) - 1X1000M Row @ same pace as #1 – rest 1:1 ( ~2:10 ) - 1X500M Row @ AFAP – rest … Continue reading Catch-up Tuesday
These days, my programming has a few components: 1. Weightlifting - 4 days a week. High intensity, unless I'm doing a PR attempt. 2. Short conditioning - after the weightlifting sessions. 3. Catch-up/Skill work as follows: * Double-unders - started feeling more and more comfortable with them. I try to have at least 2 jump … Continue reading Weekly-ish update
1a) 3x3 Paused Front Squat @ 80,85,80 1b) 3x7 Strict Handstand Push-ups (were harder than I expected) 2a) 3x15 Romanian deadlifts @ 50kg 2b) 3x5 Strict ring muscle ups ( assisted ) 3) 10min easy row with 5 strict pull-ups every 2 min 4) Stretching Wanted to also work on my L-sit, but totally forgot.
Started to feel the back again over the weekend. Not ideal. Sunday 0) Core strength - hollow rocks, back arches, good mornings, ring L-sits 1) 3x3 Paused Front Squat @ 85, 90, 85 2) Lots of stretching Monday 0) Core strength 1) 3x1 Snatch @ 75kg 2) 3x1 Clean & Jerk @ 95kg 3a) 3x2 … Continue reading Sunday / Monday
Thuraday: 1) Back squat, worked in increments of 10kg up to 80kg. All triples and very well controlled. Friday: 1) ME Snatch - up to 90kg +2x75kg, no misses 2) ME C&J - up to 110kg +2x90kg, no misses 3) 3x2 Paused front squat, 90-95-100 4) 10min row, every 2nd min do 5 muscle-ups Saturday: … Continue reading Weekly digest
1) Snatch 3x1 @ 75, 1x2 @ 70 2) C&J 3x1 @ 95 3) Paused Front Squat 2x90,100,105
I've been quite busy lately, so I'm going to recap how things are going overall in the last week(s). 0) Injuries - The lower back is getting better little by little. - The upper back started getting better and then I did some bad choices during paused front squat, so not sure if it's very … Continue reading Long time no log