Monday, September 14, 2009

Sept. 14 - Monday

Axle High Pull
5 x 45 kg
5 x 65
5 x 85
5 x 105

2-arm Jerk @ 32kg
- 10 minutes @ 5 rpm

2-arm LongCycle @ 24kg
- 3 minutes @ 8 rpm

5 x bodyweight
5 x bodyweight
3 x 4kg
3 x 8kg
7 x 12kg

5 x 16kg
5 x 20kg
3 x 24kg
3 x 28kg
8 x 32kg

Pinch Grip work


climber511 said...

I suggest a brutally hard grip workout Thursday night or even Friday morning. If you wear yourself out totally - I might have a chance Saturday! :)

lulzim said...


I noticed you use semi-pyramidal system on your barbell work and other non-kettle-bell exercises. How do you justify this?

optraining said...

I follow the Jim Wendler 5/3/1 system for my barbell work. My kettlebell lifting has a loose replication of the AKC/WKC system. I have found this to be the best for me. I will be making a post that will hopeful explain some more.

Chris, I'll be doing my last grip work today. Grippers and KB snatch.

girevikdavid said...

I will be making a post that will hopeful explain some more.

I'll look forward to that. Please note my comment on last Friday's page


optraining said...

Yes, David, My upcoming post will answer all of your questions. Thank you for the post. I'm sure others will enjoy it as well.