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Week 1- Day 1- High Frequency Program
Mob Circuit-
Lying pike
Hang from bar
Lunge + t-spine rotation
Table stretch
Supported cossack stretch
A. Snatch technique work 10 min (High hang full to max)- bar only up to 30kg max
B. Clean and jerk technique work 5 min- ended up doing PC and jerk up to a single at 60.
C. Front Squat - 2 reps every minute at 70% for 3 sets total- 75kg x 2, 2, 2
D. Deadlift - 1 rep every 20 sec at 70% for 3 sets total- 110kg x 2, 2, 2 (misread- too many reps)
E. Standing press - 2 reps every minute at 70% for 3 sets total- 40kg x 2, 2, 2
Assistance work - 20 minutes 3 rounds, RPE 6
F1. Incline Biceps Curls x10 - 4/0/1- 10kg - 10, 8, 6
F2. Lying tricep extensions x10 - 4/0/1 - 10kg - 10, 8, 8
F3. Push-ups x10-20- hurt left shoulder too much
F4. Close hand chin-ups X full + X top half only- 4, 3, 3
F5. Calf raises - x50 reps- completely forgot
First day of new program. Was at the gym at 5.05am. Early which felt weird but it's done and out of the way which is great.
I drink it, tastes like shit but it cleans you out haha
and thanks, I miss the days where I was doing 405 for 10 but eh I'll get there in time
Also, the song that got me jacked up for it was Hall of Fame by idk script or something
AAND what inspired me to do that metcon was dan baileys video of his team doing the 150 wallballs, grace, randy and diane but only 1 person did each soo i said fuck it, gonna try it out haha.
Hello everybody!
been busy with work and stuff, but i still find time to hit the gym, though definitely not at the consistency of old.
also due to the fact that im balling more, so if i needed to be fresh, i skip gym for that week.<a href="http://www.youtube.com/watch?v=Rj-o3YfJrXg" target="_blank">http://www.youtube.com/watch?v=Rj-o3YfJrXg</a>
here's a link of the work i've done. my range didnt use to be this long definitely haha.
hahaha how are you man! are u still some programming whiz at work?
havent got round to posting here for a long time!
i updated my thread awhile ago, lemme know if u have any input!
wtf. WHY have i never come across this video?!?!<a href="http://www.youtube.com/watch?v=Dr1-c8kg0DE" target="_blank">http://www.youtube.com/watch?v=Dr1-c8kg0DE</a>
Off 1?! Insane.
Great ideas man...I personally would love to do something more related to power jumping...even looking at plants or something but I think they are looking more for running! For example looking at how footwear changes foot strike or how foot strike stresses diff muscles etc....
It's frustrating cos running isn't really my thing, I just wanna jump all over the force plate and use the slow mo cams to look at my snatch but yeah, think they're looking more for simple running!
Interesting stuff on the backwards depth jumps though, never really come across those before! Something to keep in mind for when I get back into plyo stuff! They sound way less stressful on knees too...
Thanks for the ideas though, if you have anymore running related ones would be awesome!
