04/01-15

warm up: jump rope, TGU @20kg, sandbag shouldering @45kg, hollow, glute bridge @100kg x10, DL @100kg x3

3min/1min rest
LCPP @24kg x10,14,10
Sn @24kg x20,22,20
Jk @24kg x16,20,16

ZSQ singles @60,70,80,90kg

SQ @60kg + bands x10

swing @30kg x1min30 e.s

hindu push ups, pallof press, bridge

squats with bands

Advertisements

23/12-14

warm up: TGU, rope skip, farmers walk, deadlift

LCPP @22kg x4min, 2min rest (10,14,10,14)
Snatch @22kg x4min, 2min rest (16,20,16,20)
Jerk @22kg x4min, 2min rest (16,24,16,24)

Squat @60kg x34 (tried to picture Denis Vasiliev doing 100kg x100, it helped fuck all…)

chins x16, thick rope susp. row x13, archers pull @180lbs x9 e.s (then I was spent, shaking and all)

Hindu push ups, hollow position x45 sec, med ball throws, bridge