R-J Williams
Level 3 Valued Member
Good day, I am R-J and this log will include some of my training. I like to stay athletic via sprint training, jump training and change of direction training. I also have the olympic weightlifting bug so you will see a lot of snatch and clean and jerk for the lift heavy portion. As for fortifying the heart I will use various methods including cardiac output, intensive intervals, extensive intervals ETC.
10/18/2022
A1) Sled drag acceleration 15m x 6 sets
B1) Depth Drop to Vertical Jump
C1) BB Bench press 4 x 6 @ 102/225
Second Session
A1) High Hang clean + two jerks w 3 sec tempo dip and pause before the jerk @ 70/90/100/110 (kg)
B1) Mid hang clean + mid hang clean (5 sec tempo from high to mid hang) + 1 jerk @ 90/100/110/110 (kg)
C1) Deficit TBDL 3 x 5 @ 170 kg
10/18/2022
A1) Sled drag acceleration 15m x 6 sets
B1) Depth Drop to Vertical Jump
C1) BB Bench press 4 x 6 @ 102/225
Second Session
A1) High Hang clean + two jerks w 3 sec tempo dip and pause before the jerk @ 70/90/100/110 (kg)
B1) Mid hang clean + mid hang clean (5 sec tempo from high to mid hang) + 1 jerk @ 90/100/110/110 (kg)
C1) Deficit TBDL 3 x 5 @ 170 kg