all posts post new thread

Path to Power

Status
Closed Thread. (Continue Discussion of This Topic by Starting a New Thread.)
Cycle 1 Za (H)
Warm up -> Goblets (GS): 2 x 3 / 24 -> Get Up (GU): 2 x 1 / 32
Practice:
>Clean + Press (C+P): 5 x 1,2,3 / 16 ( 5x3L/16)
>Snatch (SN): 52 x 16kg / 6 minutes 85% effort ( 52x16/6m)

* I tried doing the pull ups the first set, but found it pretty hard even with 'light' resistance. C+P didn't accelerate my breathing much so I managed to complete the sets/ladders quickly, but it's still a lot of volume and 16 kg didn't feel too light for this routine at all. Doing a ballistic after the grinds might become too much with heavy bells. Now I understand o_O

Overall I enjoyed it, both CP & SN. :)

Doing the cp's with pull ups, with maximum volume 5x5L then 12 minutes of hard swings would be incredible brutal and perhaps take over 45 minutes for the grinds alone with a heavy bell. Too long. My experience with long workouts vs short workouts is that short workouts are more effective...... and high frequency defeats 'DE-motivation.' So for the sake of keeping it less than 45 minutes of work per day I won't do the pull ups.
 
Last edited:
RoP C1 W1
Monday (L)
-warm up: GS + TGU
-C+P: 16kg x 5 x 2L
-SN: 16kg x 80 / 12m 60% 6.5/1

* I've watched some material from The Big Six by Geoff Neupert about the Clean and Snatch. Today it seems my technique in both is better than last saturday. Especially the Snatch doesn't seem that hard to learn at all. The Clean however will take a bit more time. The Arc is definitely better ! (y) The drop is the hard part.
 
Last edited:
Thursday variety
-Loaded Clean 5 x 5 / 24
-TGU 5 x 1 / 24
-KPU 7 x 5
-NB 4.2 x 15 / 5.0 x 1
 
Last edited:
Saturday (H)
-warm up: DFSQ 16/16 x 5 / TGU 32 x 1
-C+P: 16kg x 5 x 4L
-SN: 16kg x 50/ 4m 90% 12.5/1
 
Last edited:
C1 W2
Monday (L)
-warm up: DFSQ 16/16 x 5 + TGU 36 x 1
-C+P: 16kg x 5 x 3L
-SN: 16kg x 80 / 10m 60% 8/1
 
Wednesday (M)
-warm up: DFSQ 16/16 x 3 / TGU 36 x 1
-C+P: 16kg x 5 x 4L
* Saving the skin of my hands....
 
C2 W1 > 12 t/m 18 maart 2018

Monday (L)
-warm up: DFSQ 16/16 x 3 > TGU 36 x 1
-C+P: 20 x 3 x 1L
-SN: 20 x 42/ 12m / 50%

Tuesday (v)
- BtP: 28 x 2 > 32 x 1

Wednesday (M)
-warm up: DFSQ 16/16 x 3 / BtP 28 x 2
-C+P: 20 x 3 x 2L
-SN: 20 x 40 / 9m /70%

Thursday (v)
-BtP: 28 x 3 > 32 x 1

Friday off

Saturday (H)
-warm up: DFSQ 16/16 x 3 / BtP 28 x 2
-C&P + Pull: 20/bw x 3 x 3L
-SN: 20 x 40 / 6m /90%

Sunday off
 
C2 W2 > 19 t/m 25maart 2018

Monday (L)
-warm up: DFSQ 16/16 x 4 > BtP 28 x 2
-C+P: 20 x 4 x 1L
-Pull Ups: Bw x 4 x 1L
-SN: 20 x 42/ 12m / 50%

Tuesday (v)
- BtP: 28 - 28 - 32 - 32 - 28

Wednesday (M)
-warm up: DFSQ 16/16 x 4 / BtP 28 x 2
-C+P: 20 x 4 x 2L
-Pull Ups: Bw x 4 x 2L
-1Hs: 28 x 40/ 5 m /80%

Thursday (v)
-BtP: 28 - 28 - 28- 32 - 32 -32

Friday off

Saturday (H)
-warm up: DFSQ 16/16 x 3 / BtP 28 x 1
-C&P: 20 x 4 x 3L
-Pull Ups: Bw x 4 x 3L
-1Hs: 28 x 42 / 5m /90%

Sunday off
 
C2 W3 > 26-3 t/m 1-4 2018

Monday (L)
-warm up: DFSQ 16/16 x 3 > BtP 28 x 1
-C+P: 20 x 5x 1L
-Pull Ups: Bw x 5 x 1L
-SN: 20 x 50/ 10m/ 50%

Tuesday (v)
- BtP: 28 - 32 - 36

Wednesday (M)
-warm up: DFSQ 16/16 x 3/ BtP 28 x 1
-C+P: 20 x 5 x 2L
-Pull Ups: Bw x 5 x 2L
-1Hs: 28 x 50/ 6m /80%

Thursday (v)
-BtP: 28 - 32 - 36

Friday off

Saturday (H)
-warm up: DFSQ 16/16 x 3 / BtP 32 x 1
-C&P: 20 x 5 x 3L
-Pull Ups: Bw x 5 x 3L
-1Hs: 28 x 60/ 5m/90%

Sunday off
 
C2 W4 - Monday RoP L
- Warm up: TGU: 32kg x 2 / DFSQ: 16+16kg x 3
- Clean & Press: 20kg x 5 x 2L
- Pull Up: BW x 5 x 2L
- Snatch: 20 kg x 66 / 8 minutes

- Walk 30 minutes
- Double Calf Raises (stairs): 30 x 2
 
Last edited:
Status
Closed Thread. (Continue Discussion of This Topic by Starting a New Thread.)
Back
Top Bottom