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Old 04-02-2013, 04:13 AM   #15
Daniel Lambert
New Member
Join Date: Mar 2013
Posts: 25


Session 1: 40 mins

Mobility Drills
Banded Stretches
Foam Rolling

Session 2: 60 mins

Snatch off boxes (18") - 20kg, 40kg, 60kg, 70kg, 80kg, 5x1-60kg
Clean and Split Jerk with 3 seconds pause off boxes (18") - 20kg, 40kg, 60kg, 70kg, 80kg, 5x1-60kg

Log-Lift - 5x1-90kg
Farmers Walk - 2x50m-60kg
Atlas Stones - 1x2-100kg
Arm-Over-Arm Sled Pulls -1x30m-40kg

Deadlift - 6x6-140kg, all with hook grip, YUS! \m/
Squat Supports - 4x5 seconds-180kg with 30 seconds rest
Power-Rack Squat - 10x2-100kg with 10 seconds rest
Sumo Deadlift - 10x2-100kg with 10 seconds rest
Dumbbell Low-Box Squat Jumps (10") - 4kgx2, 6kgx2, 8kgx2, 12.5kgx2, 15kgx2

Session 3: 30 mins

BTN Jerks - 3x3-80kg
Bench Press - 6x6-70kg, all reps competition pause
RGBP - 10x2-50kg with 10 seconds rest
RGSP - 10x2-40kg with 10 seconds rest
RGSE - 10x2-15kg with 10 seconds rest
Plyometric Pull-Ups - 5x2-BW+10kg

Session 4: 30 mins

One-Arm Finger-Tips Deadlift - 40kgx3, 60kgx2, 3x1-62.5kg
One-Arm No Thumbs Deadlift - 60kgx3, 62.5kgx2, 3x1-67.5kg
Shot Put Catches - 3x3-16lb
Hub Extensor Catches - 3x3-2.5kg, for this I just use a empty 5lb protein tub, add weight and use it like a hub.
Active Recovery

Great day, feeeels good! Bicep only felt during Log and Stones, so I didn't do much events today. Will take it easy on my bicep, until it feels all good.
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