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Thursday, July 10
#1: Type: Strength
Deadlifts:
135 x 10
225 x 6
315 x 2
335 x 1
365 x 1
405 x 1
405 x 2 x 4

Wide stance arched back good mornings:
185 x 5 x 4

Power clean to push press:
155 x 6 x 4, FAST repetitions. HAHAHAHAHAHAHAHA NO. Did 0 reps of 155, 3 of 135, and the rx'd number at 115. UGH.

Every minute on the minute for 10:00 (11 total sets):

KB swings: ~55# x 5- FAST
Deadlifts: 185 x 5

The KB swings prime the hips for speed and momentum, which you then leverage in the deadlift.

Let me know how these loads feel. THE LOAD IS FINE, BUT MY CONDITIONING IS SHIT.

Out for an EASY 1.5 mile recovery paced run (15:35)

Comments

[ivy]

After having watched some badass ninja women, I'm thinking of working on upper body/grip/pull-up swinging strength. Any suggestions?

[etcet.livejournal.com]

"Yes." :-D

for grip work that doesn't involve chinups, deadlifts and shrugs and farmer's walks and kroc rows are awful yet effective. go as heavy as you can and keep the bar in your hand as long as possible. doing dead-hang work from rings or the pullup bar is also horrible - just go for time.

inverted rows - on rings if you have access to them - as well as your usual/occasional penchant for climbing (larksdream probably has good advice for ways to work the grip for that as a focus(?))

[staxxy.livejournal.com]

new workout... new muscles...

and i am tired just reading it. 0.o

well done sir.

[etcet.livejournal.com]

it's frustrating to not be able to do what my coach and i expect me to be able to do, but this is probably the hardest i've tried pushing my repaired shoulder in the ten months since the surgery; i have high expectations that it will get with the program, even if i'm lagging 30% behind that this week.

https://www.youtube.com/watch?v=xnl19kWR2rk

[ivy]

I already do pull-ups, deadlifts, and farmer's walks on the regular. I'll add the dead hangs... that sounds appropriately terrible. Thanks! (And I went climbing today, heh.)

[etcet.livejournal.com]

that's the problem with intermediate-to-advanced trainees - there's no obviously low-hanging fruit. :-)