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- Aug 24, 2009
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Thursday 04/10/2012
Power Cleans
Warmup: 27.5kgx3, 32.5kgx3, 40kgx3
Work: 50kgx3, 57.5kgx3, 62.5kgx1
Front Squats
Warmup: 30kgx5, 37.5kgx5, 45kgx3
Work: 57.5kgx5, 62.5kgx3, 72.5kgx3
Chins 3x10
Decent day, doing maxes of 3's on cleans is the way forward, everything felt better and more powerful. Front squats were tough at first, tight hip flexors but that went away aftr 2 sets. Was rushing so didn't warm up properly. I really like the FS movement and I can feel a lot of hamstring activation in it? Chins were garbage had to use more assistance than normal. Back to 32kg assistance next time. Again no conditioning due to time, to be honest recently I feel like I've adapted to the anaerobic training and after losing 13kg bodyweight am feeling like getting really strong again. I only want to be conditioned for MMA and BJJ so the idea with the upcoming 2 day split is to keep the conditioning sport specific.
Power Cleans
Warmup: 27.5kgx3, 32.5kgx3, 40kgx3
Work: 50kgx3, 57.5kgx3, 62.5kgx1
Front Squats
Warmup: 30kgx5, 37.5kgx5, 45kgx3
Work: 57.5kgx5, 62.5kgx3, 72.5kgx3
Chins 3x10
Decent day, doing maxes of 3's on cleans is the way forward, everything felt better and more powerful. Front squats were tough at first, tight hip flexors but that went away aftr 2 sets. Was rushing so didn't warm up properly. I really like the FS movement and I can feel a lot of hamstring activation in it? Chins were garbage had to use more assistance than normal. Back to 32kg assistance next time. Again no conditioning due to time, to be honest recently I feel like I've adapted to the anaerobic training and after losing 13kg bodyweight am feeling like getting really strong again. I only want to be conditioned for MMA and BJJ so the idea with the upcoming 2 day split is to keep the conditioning sport specific.