Tuesday

Tuesday
1. Long cycle -@24kgs 6:00 27 reps (5,5,5,5,3,4)
2. Long cycle -@20kgs 5:00 35 reps (7rpm)
3. Long cycle -@20kgs 3:00 19 reps (7,6,6)
4. One arm jerks -@28kgs 4:00 6,7/6,6 24 reps
5. Jump squats –@90kgs 2×40
6. Run -18:40

 

Monday

1. Long cycle -@24kgs 6:00 28 reps (6,5,5,4,3,5)
2. Long cycle -@20kgs 5:00 30 reps (7,7,7,4,5)
3. Long cycle -@20kgs 4:00 (6,6,6,5)
4. One arm jerks -32kgs 6/6
5. Jump squats-@90kgs 2×30
6. Run -14:00

Friday

 

Friday

1. Long cycle -@24kgs 10:00
2. Long cycle -@20kgs 4:00 (7,7,6,5) 25 reps
3. Long cycle -@16kgs 3:00 30reps (10rpm)
4. One arm jerks-@32kgs 5/5 2:00
5. Jump squats -@88kgs 2×50

Run -15:30

~Debate prep workout – this one’s for Obama!

Thursday

Thursday
1. Long cycle -@24kgs 10:00 43 reps
2. Jump squats -@88kgs 3×40
3. Run -20mins

There was hope for a 45 rep set and I wasn’t so far off, still one reps short of my best. Taped it and see lots of work left in my technique-first dip still needs to be quicker as it is now it allows a slight disconect with my elbos and hips. Better than the last time I taped myself though. Plus this is the first time I did 5rpm for 4 continuous mins in a 10min set and the first time I did 5mins at 5rpm in total for a 10mins set. Not bad.

Wednesday

 

Wednesday

1. Long cycle -@24kgs 5:00 25 reps (6,5,5,5,4)
2. Long cycle -@20kgs 5:00 34 reps (7,7,7,7,6)
3. Long cycle-@16kgs 5:00 46 reps (10,10,10,9,7)
4. One arm jerks -@32kgs 5/4
5. Jump squats -@88kgs 2×40
6. Run -15:00

 

 ~

Did not sleep well at all last night and yesterdays volume left me dragging a bit this morning so I only wanted a 5min set today. I didn’t want to totaly wimp out so I started the set with 6rpm with the intention of maintaining a 5rpm throughout. All most made it.

Tuesday

 

Tuesday

1. Long cycle -@24kgs 6:00 27 reps (5,5,5,5,4,3)
2. Long cycle -@24kgs 4:00 18 reps (6,5,3,4)
3. Long cycle -@20kgs 4:00 28 reps (7rpm)
4. One arm jerk -@36kgs 5/3
5. Run- 18:00

 

Monday

Monday

1. Long cycle -@24kgs 6:00 26 reps (5,5,5,5,3,3)
2. Long cycle -@20kgs 5:00 31 reps (7,6,6,6,6)
3. Long cycle -@16kgs 5:00 41 reps (8,8,8,8,9)
4. One arm jerk -@32kgs 3:00 6/6
5. Jump squats -@88kgs 2×45
6. Run -15:00

 

Friday

 

Friday

1. Long cycle -@24kgs 10:00 44 reps (pr by 2)
2. Long cycle -@20kgs 4:00 25 reps (7,6,6,6)
3. One arm jerks -@36kgs 2:00 4/3
4. Jump squats -@88kgs 2×45,40
5. Run – 15:00

 

Thursday

Thursday

1. Long cycle -@24kgs 6:00 27 reps (5,5,5,4,3,5)
2. Long cycle -@20kgs 5:00 (6rpm) 30 reps
3. Long cycle-@16kgs 5:00 43 reps (8,8,8,8,10)
4. One arm jerks -@32kgs 3:00 6/6
5. Jump squats –@88kgs 3×30,35,30
6. Run -17:57

 

Wednesday

 

Wednesday

1. Long cycle -@24kgs 6:00 27 reps (5,5,5,5,5,2)
2. Long cycle-@20kgs 5:00 28 reps (6,6,6,6,4)
3. One arm jerks -@32kgs 3:00
4. Jump squats -@84kgs 3×60,60,30
5. Run -17:30