3 sets: A1. Back extension x 10 A2. Planks front/side - max hold; add weight if more than 1 min
1 | 2010-06-08
The 30 HBBS the other day, last set: http://vimeo.com/12399981
Tipping forward, especially on the 2nd rep, but I´m happy I was able to do it! :)
Also a step forward with the snatches: http://vimeo.com/12399895
2 | 2010-06-08
Snatch Pull off blocks 102k
Jerk Rack Support 125k, 125, 145k, 155k
Back Squat 143k
Jerk rack support was murder. I thought my clavicles might break. I feel so far from getting 300lbs over my head.
45k squat clean
MRI 7 min
5 rounds 5 cleans. Situps should have been faster
HSPU on parallettes 5
Back X 10
3 | 2010-06-09
Useful post here. I'm an older lifter with businesses to run and kids to raise, so having a well programmed 3 day routine is perfect. thank you for helping those of us who love weightlifting but cant seem to fit it in 5 days per week.
4 | 2010-06-09
Great post. Especially for those of us with more responsibilities than time.
5 | 2010-06-09
Ah, so THAT's what it's going to feel like when I'm able to stand up wtiht a 120 kg rack (74 kg novice). Awesome -- can't wait to get there!
6 | 2010-06-10
Totally missunderstood todays wod. Cleans instead of snatch and support with my max jerk (instead of max of support). Anywho:
Clean pull off: 120 kg x 2 set, 110 kg x 3 set
Support: 100 kg
BS: 100 kg
BS walkouts 3x8 sek 140 kg
Planks, front 3 x 1 min, sides 30 sec x 1 min
7 | 2014-04-17
Snatch Pull 96kg
Jerk Support 160kg
Back Squat 119kg