Path to Power

Shawn90

Level 5 Valued Member
Holds & Carries #5
- C&P 24+24 > 10 x 1
- FW 40 +32 > 16m x 8 (128m x 107%bw)
- NB: 4.2 x 16
- HAL 7.2kg > 40 s - 40 s (80s x 9%bw)

* HAL stands for Hold at Arm's Length. I found the exercise in Arthur Saxon's book 'Physical Power'
It requires more wrist strength compared to Crucifix. Or at least the way I do crucifix :)
** NB = Nail Bend. 4.2 are the 2nd easiest nails I have, and have similar dimensions to 40D nails.
 

Shawn90

Level 5 Valued Member
Holds & Carries #6
- C&P 24+24 > 7 x 2
- FW 40 +36 > 16m x 4 (64m x 113%bw)
- NB: 4.2 x 12
- Chin: 78 x 14
 

Shawn90

Level 5 Valued Member
Strong! #7
- C&P 24+24 > 10 x 1
- Chin: 78 x 5 x 2
- FW 40 +36 > 24m x 4 (96m x 113%bw)
- NB: 4.2 x 16
 

Shawn90

Level 5 Valued Member
Loaded Carries Heavy
- FW 40 + 36 > 32m x 4 (128m x 113%bw)
- NB: (4.2) x 4 x 3
- Attempts on 5.0 and 5.5, kinked both
 

Shawn90

Level 5 Valued Member
Strong! #9
- C&P 24+24 > 10 x 1 * reduced rest per set from 120s to 75s during the practice
- DSW 16+16 > 10 - 10 - 10 - 10 - 10 = 50T / 10m / 140 - 178 bpm
 
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Shawn90

Level 5 Valued Member
Strong! #10
- DCP: 24+24 > 9 x 2
- DFS: 24+24 > 6 x 2
- DSW: 16+16 > 10 - 10 - 10 - 10 - 10 - 10= 60T / 10m / 140 - 178 bpm
* 50 minutes +-
 

Shawn90

Level 5 Valued Member
Strong! #14
- DCP: 24+24 > 6 x 3
- DSW: 24+24> 5 - 5 - 5 - x - 5 - 5 - 5= 30T / 10m / 135 - 174 bpm
 

Shawn90

Level 5 Valued Member
Strong! #15
- DCP: 24+24 > 10 x 2
- DSW: 24+24> 5 - 5 - 5 - 5 - 5 - 5 - 5 - 5 = 40T / 10m / 135 - 168 bpm
- Glute activation exercise

* Trying cleans with V instead of inverted V. DSW is getting stronger, bells fly higher, balance improves. Double 24s = 71% body weight (67.5kg) Measured skin folds last evening (3hours post-dinner) belly shrunk, currently 14mm, at 68.4kg. Might be increasing lean mass ??? Pff :)
 

Shawn90

Level 5 Valued Member
Strong! #16
- DCP: 24+24 > 7 x 3
- DSW: 24+24> 6 - 6 - 6 - 6 - 6 - 6 = 36T / 10m / 135 - 168 bpm
- Glute activation exercise
 

Shawn90

Level 5 Valued Member
Strong! #18
- DCP: 24+24 > 8 x 3
- DSW: 24+24> 5 - 5 - 5 - 5 - 5 - 5 - 5 - 5= 40T / 10m / 135 - 170 bpm
- Glute activation exercise
 

Shawn90

Level 5 Valued Member
Strong! #19
- DCP: 24+24 > 10 x 2
- DSW: 24+24> 5 - 5 - 5 - 5 = 20T / 6m / 135 - 170 bpm
- Glute activation exercise

*Gotta drop the swings for recovery.
 

Shawn90

Level 5 Valued Member
Strong! #20
- DCP: 24+24 > 9 x 3

* So far I took 2 minutes rest per set, but I might have to increase this, as the volume ramps upwards.

** Recovering from these sessions become more and more of a problem. This heat is disabling us to sleep properly. I'm tracking calories, and my intake is increasing. The fat stays pretty much the same, judging by skinfolds. Morning, evening can be a 3mm difference on the belly. Which is significant. All water weight :eek:
 

Shawn90

Level 5 Valued Member
Strong! #21
- DCP: 24+24 > 10 x 2
- 1Hs: 24> 10 - 10 - 10 - 10 = 40T / 4m / 135 - 184 bpm
- DSW: 24+24> 5 - 5 = 10T / 2m / 135 - 170 bpm
- Glute Activation +1

* Combining single bell with double bell work isn't recommended. The technique differences are too big, nearly face-planted... again.
 
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Shawn90

Level 5 Valued Member
Strong! #22
- DCP: 24+24 > 10 x 3

* My pinky got hit between 2 handles..... :confused:
 
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