Day 1

Strength day  (test weights )

General warmup

1 . 4 x 4 k.b clean and strict press @ 25 kg each arm 60 -90 sec rest between sets ( right weight)

2. 4 x 4 D.B snatch @ 26k.g 60-90 sec rest between sets (too light)


A1 Dbl k.b front squat x 5 @ 2 x 20 kg ( too light)
A2 GHD raise x 5

Superset then rest 60 sec

B1 weighted pressups x 15  + 2 x 20lb vest
B2 weighted pullups x 5 + 2 x 20lb vest

Superset then rest 60 sec

Perform the above cycle of 4 exercises 4 times through

Finisher

100 sledgehammer strikes unbroken alt grip every 10 reps

Pm

On legged bench glute bridges x 15 ea leg x 3
Banded abduction x 12 ea leg x 2

First post 29/1/14

This is a blog on training, thoughts and randomness

The first three weeks I have been using Bill Starrs barbell with a self generated spreadsheet, the spreadsheet has subbed out the power cleans and high pulls for bent over rows and deadlifts, I have added the PC back in but kept the deadlift in (sumo) I have been hitting the conditioning as well and I getting in 3-4 sessions of bjj and CSW, I have now switched my template to included infinite intensity from Ross boxing - I will post links to all the things I have mentioned when I get time

Lifts put into the template were HBBS 140kg PC 110kg Bench 120kg press 70kg Sumo DL 180

Week 4 wc24/1/13

Monday

Am coaching a class in the morning warmed up and hit 5x5 weighted pullups with 16kg k.b and 3 x 8 weighted dips with a 12kg k.b all strict

Pm

Squat 5x5 last set 274lb
Bench 5x5 -pain in shoulder came back so switched to med grip and did 3x5 at 176lb
Power clean - 5x5 last set 215lb

Missed assistance due to time

Tue

Am coaching class, warmed up with skin the cats and slow negatives

Worked up to 80kg push press 90(f)

Lunch time CSW session1hr 15mins

Pm

Magic 50

5 x k.b snatch each arm (dead weight) 20kg
5 x swings each arm
10 x six count burpees with max height jump
X 5 no rest

6:42

Rest

3 x max distance farmers walk with 2 x32 kg bells