First day of training since the X45 competition 2 weeks ago. Very excited to get my new program started. Here we go....
1) Back Squats;
5X50%
3X75%
1X85%
1X90-95%
1X1RM
1X Exceed 1RM
*Rest 3 minutes on sets of singles
Being conservative and took 150kg as my current 1RM.
5X75kg
3X112.5kg
1X127.5kg (Felt surprisingly good)
1X135kg (Wore a belt just in case. Very solid squat)
1X150kg (Solid squat, a little struggle on the way up. I have not squat this weight in over 6 months)
1X165kg (f) (Mentally lost before I started. Tried to visualize the lift but had a few thoughts of getting stuck at the bottom, may have been over ambitious but I believe it is do-able)
2) Weighted Pull Ups;
3 Reps
2 Reps
1 Reps
1 RM
Exceed 1 RM
(Optional) Exceed New 1RM
3X20kg
2X28kg
1X36kg
1X40kg
1X44kg (I think chin did not make it pass the bar)
3) Max. Reps. Back Squats@85% of today's 1RM
6 Reps (Mentally had prepared to do 5 reps. Could have pushed for 7 but felt that my core and back had lost tension on the 6th rep.
4) EMOM until you cannot complete the round for that minute.
6 Power Cleans @ 185lbs/84kg
12 Chest-to-Bar Pull-ups
Completed 6 Power Cleans in 45 seconds. Finished the 1st round at 1:31.
Cleans rep scheme : 3 unbroken then singles
Pull ups rep scheme : 5-3-2-2
After the first set of cleans not very sure why I could not maintain the unbroken reps. Just force of habit I believe. Need work on hanging onto the bar.
Lost the butterfly rhythm after the first set of 5 pull ups. Changed to the kipping rhythm. The pull up bars are generally thicker in my box. Using standard rogue rigs I have managed over 20 unbroken CTB butterfly pull ups. Still need more work in this area as well. Also a force of habit to let go of the bar before the "pump"kicks in.
Monday, September 15, 2014
Tuesday, June 18, 2013
18/06/2013
BBG
Snatch;
2 X 60kg
https://www.facebook.com/video/video.php?v=10152930919790037&saved
Snatch;
2 X 60kg
https://www.facebook.com/video/video.php?v=10152930919790037&saved
- Focusing on Lats activation (Shou Bei)
- Left knee aching (inflammation)
- Hit the pubic bone a little bit on the 2nd snatch
70kg
- First time lifting with belt to protect my back. Not comfortable.
75kg 1
- Too much thinking
- Left knee feeling the inflammation
- speed under feels good. Feels natural
- Extension not good. Feels like not enough extension.
75kg 2
- Pey told me "Bu Su Fu"
75kg 3
- Feels Good
- Receive feels loose. Need to be strong and tighten up.
- Feels that right leg is receiving the weight more. Maybe to compensate for knee pain?
78kg 1
- Focusing on Lat Activation (Shou Bei)
- I feel like I don't know what or how I am suppose to feel for my Lats Activation. What am I suppose to feel?
- JW showed me video of Lu Xiao Jun at 2009 snatch 170kg. He looks very "Su Fu"
- I feel very inspired
78kg 2
- I feel that I am going too low unnecessarily
- Maybe too fast? I think I was too excited from watching the video.
- Watched video of Lu Xiao Jun snatching world record at 174kg at 2009 world championship
78kg 3
- Feel slow
Best Snatch 78kg 4
- Feel very good
- Feels very smooth and light. No effort from arms and all hip drive
- Receive felt very good
- I think I became too excited that it felt good that I didn't focus on the standing
Best snatch 80kg
- Feels very good
- I think I became lazy to stand because the snatch felt very good
- I feel that I am receiving too low for no reason. Need to feel the depth that I require
- Wider foot stance and "knees in" to prevent too much external rotation
85kg
- Receive soft
- Did not feel explosive
- Need to go as low as required. Still too low
No Good 86kg
- Mentally not focus
No Good 86kg
- Hit pubic bone
- Bar feels slow
- I feel that my body movement speed is good but bar not fast. Went under with good speed.
First Pull;
100kg
- Feels very light
- Can feel left knee have too much external rotatino
- focusing on lats activation (Shou Bei)
105kg
- tried wider stance to prevent knee external rotation
- 1st rep feels slow and heavy
- 2nd rep backside feels too high
- 3rd feel better
105kg 2
- 2nd rep the butt feels high
- better than previous set
- 1st rep feels tense (arms)
110kg 1
- 1st rep butt went up first
- 2nd rep arms is tense. No lats activation
- 3rd focus on lats activation and relax arms
110kg 2
- 1st rep butt went up first
- shoulder drop. no more lat activation
- JW spotted and mention backside high and shoulder drop need to activate more lats
105kg 3
- Very bad
- Butt up first for all 3 reps
- lats not activated
- No good
- feel tired and not comfortable
Worm practice
https://www.facebook.com/photo.php?v=10152930957770037
Outlaw WOD 130618
2 mins ME MU
6 mins AMRAP;
50 DU
15 Burpees
2 mins ME MU
2R+50,10/11 MU
Outlaw WOD 130618
2 mins ME MU
6 mins AMRAP;
50 DU
15 Burpees
2 mins ME MU
2R+50,10/11 MU
12/06/13
STRENGTH
Front Squat
3 X 82.5kg
3 X 92.5kg
8 X 105kg
Deadlift
3 X 125kg
3 X 145kg
10 X 162.5kg
INJURED MY BACK!!!!
Front Squat
3 X 82.5kg
3 X 92.5kg
8 X 105kg
Deadlift
3 X 125kg
3 X 145kg
10 X 162.5kg
INJURED MY BACK!!!!
Tuesday, June 11, 2013
11/06/2013
BBG
Snatch off the blocks
Worked up to 85kg. Focus more on;
- driving through the heels and use the hips.
- 2nd pull acceleration
- Receive STRONG
STRENGTH
Cycle 3 Week 2
Press
3 X 45kg
3 X 50kg
5 X 57.5kg
OutlawWOD 130611
150 Burpees for time
14:36
Snatch off the blocks
Worked up to 85kg. Focus more on;
- driving through the heels and use the hips.
- 2nd pull acceleration
- Receive STRONG
STRENGTH
Cycle 3 Week 2
Press
3 X 45kg
3 X 50kg
5 X 57.5kg
OutlawWOD 130611
150 Burpees for time
14:36
10/06/2013
STRENGTH
Cycle 3 Week 2;
HBBS
3 X 100kg
3 X 115kg
11 X 130kg
12 mins to establish a Push Press 1RM
100kg
Outlaw WOD 130610;
"Helen"
3 Rounds FTO:
21-15-9;
Run 400m
KB Swing @ 24kg
Pull Ups
11:52 (Row 500m sub Run)
Cycle 3 Week 2;
HBBS
3 X 100kg
3 X 115kg
11 X 130kg
12 mins to establish a Push Press 1RM
100kg
Outlaw WOD 130610;
"Helen"
3 Rounds FTO:
21-15-9;
Run 400m
KB Swing @ 24kg
Pull Ups
11:52 (Row 500m sub Run)
Wednesday, May 29, 2013
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