Mar 27, 2010

Workout: Conditioning

Prep work: Mobility work, TGU, swings

MVO2 Protocol

15:15

50 sets

20 kg /8 rep cadence

Volume: 17,600 lbs

* I decided to lower the weight to 20 kg instead of 24 kg, this was a better fit, wanted to make sure the form stay right and I could actually go up to 80 sets.

Mar 26, 2010

Workout: Strength

Prep work: Z-health prep work, mobility drills, Get-ups, Swings

Then:

A1) (Clean & Press Ladder) / (Pull-up ladder)

(1, 1/2, 1/2/3) / (1, 1/2, 1/2/3)
36 kg / BW + 12kg

A2) Double Front Sq 28 kg x 5

A3) Dips x 8

A4) KB Swings 40 kg x 20

*120 sec rest after each ladder completed, repeat 4 times.