No swings, a little short on time
Skipped last week's Light Day, just no time.
ROP Heavy - nominal goal is 5 x 1-2-3-4 for a total of 50 reps in 20 sets
24 x 1, 20 x 2, 3, 4 = 10, avg = 20.4
24 x 2, 20 x 4, 5 = 11, avg = 20.72
24 x 1, 20 x 2, 3, 5 = 11, avg = 20.36
24 x 1, 20 x 2, 4, 5 = 12, avg = 20.33
24 x 1, 2, 20 x 3 = 6, avg = 22
Total meets the goal of 50 reps, used only 18 sets, did 6 reps w/ 24 kg. Next time we will start ladders to 5 -or ladders w/ 15 total reps in 5 rungs or less by some other combination.
Monday, March 30, 2015
Friday, March 27, 2015
ROP Medium, with a twist
Tuesday's heavy day left me sore - lifted in much less time than usual
Today, Friday
Walk to warmup
No swings - no time now, maybe later, maybe tomorrow. Must keep the goal the goal, and this is a pressing program.
MP - need equivalent of 1-2-3 x 5 for today's medium day, which is 30 reps. Instead, we'll do it this way:
(24 kg x 2, 1:00 rest, 20 kg x 4) x 5 - trying for speed today, also vertical forearm, also trying to keep right shoulder better packed at top.
Notes:
1st ladder - OK
2nd ladder - better
3rd ladder - a little fatigue
4th ladder - better again
5th ladder - last rep on 24, longer hold overhead, yielding/paused descent, and on 20, yielding back-forth
Good day, short but not too short this time, nice to get 10 reps w/ the 24 and all doubles.
-S-
Today, Friday
Walk to warmup
No swings - no time now, maybe later, maybe tomorrow. Must keep the goal the goal, and this is a pressing program.
MP - need equivalent of 1-2-3 x 5 for today's medium day, which is 30 reps. Instead, we'll do it this way:
(24 kg x 2, 1:00 rest, 20 kg x 4) x 5 - trying for speed today, also vertical forearm, also trying to keep right shoulder better packed at top.
Notes:
1st ladder - OK
2nd ladder - better
3rd ladder - a little fatigue
4th ladder - better again
5th ladder - last rep on 24, longer hold overhead, yielding/paused descent, and on 20, yielding back-forth
Good day, short but not too short this time, nice to get 10 reps w/ the 24 and all doubles.
-S-
Tuesday, March 24, 2015
Abbreviated Heavy ROP Day (via longer sets)
Short walk
Very short on time - all below in 35 minutes
24: swing
10 2h, rest
5L+5R, rest
10R, rest
10L, rest
20: swing
20L+20R
Total 60 swings
20 kg MP (w/ some 24 kg thrown in, and compressing the ladder). Last time, 38 reps, need at least 42 today
24 x 1, 20 x 2, 6 = 9
24 x 1, 20 x 3, 6 = 10
Very short on time - all below in 35 minutes
24: swing
10 2h, rest
5L+5R, rest
10R, rest
10L, rest
20: swing
20L+20R
Total 60 swings
20 kg MP (w/ some 24 kg thrown in, and compressing the ladder). Last time, 38 reps, need at least 42 today
24 x 1, 20 x 2, 6 = 9
24 x 1, 20 x 3, 6 = 10
20 x 3, 5 = 8
20 x 2, 3, 4 = 9
20 x 2, 3, 4 = 9
45 total, very good.
Tired, driving a lot, a few snatches
20: snatch 10L, rest 10R - lousy
12L, rest, 12 R - better
More driving
Off Sunday
Off Monday but walk
12L, rest, 12 R - better
More driving
Off Sunday
Off Monday but walk
Friday, March 20, 2015
Swing, press
Thu
20 kg:
Swing 10L + 10R x 2, no breaks, rest 3:00, repeat w Right first
Friday
a few swings to start
Plan MP 5 doubles
Actual
1-2-3-4
20 kg:
Swing 10L + 10R x 2, no breaks, rest 3:00, repeat w Right first
Friday
a few swings to start
Plan MP 5 doubles
Actual
1-2-3-4
Swing, ROP press
2h Swing:
24 x 10, 32 x 10, 40 x 10, 24 x 13, 32 x 10
20: MP
20: MP: 1-2-3 x 2, 2-4 x 1
24 kg x 2, 20 kg x 4
20: 1-2-3
24 x 10, 32 x 10, 40 x 10, 24 x 13, 32 x 10
20: MP
20: MP: 1-2-3 x 2, 2-4 x 1
24 kg x 2, 20 kg x 4
20: 1-2-3
Tuesday, March 17, 2015
Snatch w/ 16, 18, 20
Snatch:
20 kg: 11L/R
18 kg: 14 L/R
16 kg: 17 L/R
18 kg: 12L/R
22 + 28 + 34 + 24 = 108 reps
20 kg: 11L/R
18 kg: 14 L/R
16 kg: 17 L/R
18 kg: 12L/R
22 + 28 + 34 + 24 = 108 reps
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