1st week OPT training - Mizar
... my intensity raised during my training and it was hard for me to back off the weights as you can see mostly in the PC from yesterdays training. Also, if you wouldn't mind checking for the tempo/execution of the movement i would appreciate any comments regarding this.
all good, keep bum a little lower on start and do not rise it too soon for the 1st pull, slow that first pull down a little as well,,,just squeeze it up, then speed in the middle, what you do WELL in the hang power clean you need to do in the PC is that when you reach full hip extension you pinch your shoulder blades back at top which pulls bar INTO you and the rack and allows you to remain on your heels, i'm assuming that in the PC if we stayed a little lower in the bum at start, it'll set up up for that...as well, try not to say anything as you lift, keep the breathe held as long as you can on efforts like that...the little you give out on the "up" loses spinal stability for the catch of a heavier load, cool?
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July 22:
A. Hang Power Clean @ 12X1; 2-3 x 4; rest 3 min
130x3 - http://www.youtube.com/watch?v=X8GFdx9Fq8c
140x3 - http://www.youtube.com/watch?v=-6jATIS_5ow
150x3 - http://www.youtube.com/watch?v=xplejX079lI
160x3 - http://www.youtube.com/watch?v=sRtMLRzzWSs
B. Power Clean Pulls to navel @ 12X0; 2-3 x 4; rest 3 min
160x3 - http://www.youtube.com/watch?v=hbneKMh1cIc
170x3 - http://www.youtube.com/watch?v=q_3kilRebLg
180x3 - http://www.youtube.com/watch?v=8YvKcTV_l4U
190x3 - http://www.youtube.com/watch?v=akEOT29L-EQ
C. Power Clean - half squat catch @ 12X1; 2-3 x 3; rest 3 min
130x3 - http://www.youtube.com/watch?v=eVnTY810DJg
140x3 - http://www.youtube.com/watch?v=vEISPSDd2B0
150x3 - http://www.youtube.com/watch?v=LXCzhaS2tDQ
23rd off
24th:
As many rounds in 15 min:
7 unbroken muscle ups
5 unbroken HSPU
10 alternating pistols - holding 16 kg KB in front
6 rounds + 4 MU
** 16kg KB was perfect for the pistols!
25th:
A. Press @ 21X1; 4-6 x 5; rest 3 min
55x6; 65x6; 75x6; 85x6; 95x4
B1. Bench Press @ 30X0; 6,4,2; rest 2 min
95x6; 135x4; 155x2
B2. AMRAP Strict Pronated Chin Ups @ 1010; 3 sets; rest 2 min
12; 10; 9
C. GH raises @ 2010; 15 x 5; rest 90 sec
Regarding the tempo, we want to have 1 sec UP… I tried to be in control as much as possible but as I got tired I was “exploding” on my way up. 2sec down was hard but manageable
15 for each set. Would you want me to use a load with this?
NEVER, skill work and volume only for knee flexors and ass
26th off
27th:
A. 11/4 Back Squat @ 30X0; 4-6 x 5; rest 2 min
95x6 - http://www.youtube.com/watch?v=y7KbGXmP_qA
115x6 - http://www.youtube.com/watch?v=Kd3qkSng-50
135x6 - http://www.youtube.com/watch?v=whwJExnL7y4
155x6 - http://www.youtube.com/watch?v=-0BynB3MYfU
155x6 - http://www.youtube.com/watch?v=iBX0FV5SML4
needs to get WAY lower as best you can, and only come up 2 inches, not halfway up
B1. BB Step up @ 3020; 12-15/leg x 3; rest 60 s
13/leg, 15/leg, 15/leg @ 65 – http://www.youtube.com/watch?v=CUAtJUgC8JA
Is this what you had in mind???
do one leg to fatigue 1st, then the other OK?
B2. Ring HSPU practice - 2 min/set x 3; rest 60 s
tempo, depth, balance, multiple reps, feet position, spine alignment – need to focus on breathing too!
1 - http://www.youtube.com/watch?v=baMqSiEiS_s
2 - http://www.youtube.com/watch?v=GVNmRNs0Pls
3 - http://www.youtube.com/watch?v=k08rR_lHqxk
perfectly executed
C. toes to Bar - 15 unbroken x 5 sets; rest 90 s
All sets unbroken - http://www.youtube.com/watch?v=Qsc7pl5yToY
28th off
29th:
A. Hang Power Clean @ 12X1; 2,2,2,1,1; rest 3 min
135x2 - http://www.youtube.com/watch?v=yFeKg3lCcKwg
155x2 - http://www.youtube.com/watch?v=PA6CNMnbZJg
175x2 - http://www.youtube.com/watch?v=bhz175d7Ccg
185x1 - http://www.youtube.com/watch?v=QoXWJGauV6k
205x1 - http://www.youtube.com/watch?v=GBMcseNOYa
B. Power CLean Pulls to navel @ 12X0; 2-3 x 5; rest 3 min
205x3 - http://www.youtube.com/watch?v=Pj4iTMKc8Yc
215x3 - http://www.youtube.com/watch?v=KQ6MzRZy_5Y
225x3 (1) - http://www.youtube.com/watch?v=wK-t2WqiYGI
225x3 (2) - http://www.youtube.com/watch?v=Ip-PiiP-CMc
225x3 (3) - http://www.youtube.com/watch?v=bz7w4UCAPcg
C. Power Clean @ 12X1; 3 x 3; rest 3 min
155x3 - http://www.youtube.com/watch?v=FMzWDupJVdg
175x3 - http://www.youtube.com/watch?v=ovJDTPUI-Bk
185x3 - http://www.youtube.com/watch?v=2SPtykMzzAE
30th off
