Friday, July 18, 2014

More Bending and Squatting...

Prep - foam roller, ASLR (active leg lower), Brettzel

24 kg Get-up x 1+1 (+arm bar, crooked arm bar + bridge at elbow and hand)
24 kg Goblet squat x 1
24 kg Alt swing x 10

28 kg Get-up x 1+1 + Goblet squat x 1 + Alt swing x 10
32 kg Get-up x 1+1 + Goblet squat x 1 + Alt swing x 10
36 kg Get-up x 1+1 + Goblet squat x 1 + Alt swing x 10

Squat
135 x 5
245 x 5 x 5 sets

Bending and Coc #2.5 between sets of squats

Coc 2.5 x 5 attempts (may have been 6)

60d x 2
Grade 5 bolt x 1
Grade 8 bolt x 3
Grade 5 bolt x 1
60d x 3

Squats - nice and easy working on driving my traps into the bar to initiate the way up
Bending - Grade 8s were a nice step up/challenge from the G5 bolts
Third G8 was a battle
Coc 2.5 is getting closer with right hand (around a 1/16th" )

Monday, July 14, 2014

Squats and Grip = Chocolate and Peanut butter??

combo workout

Prep - foam roller
24 kg Get-up x 1+1 (arm bar + crooked arm bar + bridge at elbow and hand)

Squat
135 x 5
225 x 5
315 x 4 x 5 sets
225 x 5

Nail bending & gripper work - between sets of squats
Coc #2.5 x 8 attempts
60d x 2
Grade 5 bolt x 5
60d x 3

RPE on the Grade 5 bolts is down 2-3 pegs of effort and getting the crush much stronger
315 is feeling good

Thursday, July 10, 2014

Love to Hate Easy Days

Easysquat day

prep - foam roller, ASLR, T-spine
24 kg Get-up x 1+1
arm bar + crooked arm bar + bridge at elbow and hand
Goblet Squat x 3
Alt swing x 10

225 x 5 x 5 sets

stretch

Wednesday, July 09, 2014

Bending...

Training today:

Prep - not much - CoC #2 x 3+3

Bending -
60d x 5
Grade 5 x 5
60d x 5

between the first 10 bends - CoC #2 x 1+1, Jump Rope x 30 sec
Last 5 bends (60d) were with minimal rest (as long as it took me to unwrap the bent nail and wrap the new one)

Bending is progressing - felt stronger on the Grade 5 bolts double overhand but double under is still on the 60d
Hands are toughening back up to handle the pressure of bending
Gotta get my hands on some Grade 8s

Light squats tomorrow

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