16 kg snatch:
4 min/arm @ 15 reps/min
8 min/120 reps total
32 kg OAJ:
4 sets of 5L/5R
12 April 2010
2 x 20 kg jerk:
1 min x 10 sets, rest 1 min
@ 10 reps/min
Total - 100 jerks/4000 kg
24 kg OA push press:
15L/15R
16L/16R
Hanging leg raises:
9, 9 (failure)
30 kg Good Mornings:
1 set of 15 reps
1 min x 10 sets, rest 1 min
@ 10 reps/min
Total - 100 jerks/4000 kg
24 kg OA push press:
15L/15R
16L/16R
Hanging leg raises:
9, 9 (failure)
30 kg Good Mornings:
1 set of 15 reps
8 April 2010
For the sake of doing something:
24 kg ladder presses ETK style:
1-2-3 x 3 sets
Hanging leg raises:
2 sets of 7
Chin-ups:
2 sets of 5
24 kg ladder presses ETK style:
1-2-3 x 3 sets
Hanging leg raises:
2 sets of 7
Chin-ups:
2 sets of 5
7 April 2010
2 x 16 kg jerk:
5 min @ 12 reps/min - 60 reps
another 10 reps slower, so total set time +/- 6.5 minutes
16 kg snatch:
2 min/arm @ 20 reps/min
80 reps total
2 x 16 kg front squat (full):
10 x 2 sets
5 min @ 12 reps/min - 60 reps
another 10 reps slower, so total set time +/- 6.5 minutes
16 kg snatch:
2 min/arm @ 20 reps/min
80 reps total
2 x 16 kg front squat (full):
10 x 2 sets
5 April 2010 - rehab day
It's been a while: I was sick like a dog for the last 10 days. My biggest professional hazard is working in air conditioned theatres, and the surgeons like the temperature close to fucking zero. This must be how I got sick this time. For some reason I don't get sick often, but when I do it's bad. Never mind, today is the first workout after a break and I am taking it easy.
2 x 16 kg jerk:
50 reps at 12 reps/min
16 kg snatch:
20 left/20 right, about 15 reps/minute
That's it for the reconvalescence session.
2 x 16 kg jerk:
50 reps at 12 reps/min
16 kg snatch:
20 left/20 right, about 15 reps/minute
That's it for the reconvalescence session.
22 March 2010
3 km run outdoors
Haven't done it for a while, feels hard. I also downloaded the coolest free application for iPhone, RunKeeper. It gives you the distance and the average speed of running of your workout. It also displays the map of the area where you are running, so that you can find your way back in a place you don't know well. Cool toy.
Haven't done it for a while, feels hard. I also downloaded the coolest free application for iPhone, RunKeeper. It gives you the distance and the average speed of running of your workout. It also displays the map of the area where you are running, so that you can find your way back in a place you don't know well. Cool toy.
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