Thursday, June 3, 2010

June 3 - Thursday

Axle Hang Snatch
5 x 35kg
5 x 45
5 x 55
5 x 65
5 x 65

Audrey LongCycle program
28kg x 7 - breathing
28kg x 14 - breathing
24kg x 22 - speed
24kg x 24 - speed
20kg x 46 - steady

Seated EZ bar press - jerk assistance
1 minute @ 75# - 20 reps
1 minute @ 75# - 20 reps

Rack Hold @ 36kg - 1 minute

Glove Snatch @ 16kg, single arm switch
- 8 minutes @ 20 rpm

2" Battling Rope
- 20 sec. On / 10 sec. Off x 8 sets


Mick Valentine said...

can you elaborate on the "Audry LC" program?


optraining said...

the program emphasis' breathing in the rack and overhead position, 2 weaknesses of mine. It then uses slightly lighter bells to increase pace and conditioning.

John Harshman said...

Your Russia trip looked awesome. Is this an anual thing they do? With the Audry LC, is there a time limit for the reps and did Rudnev reccomend seated EZ curl press for jerks?

From reading about yours and other experience during this trip, you guys learned a lot about dealing with your weakness (as related to GS). Was there any major programming differences compared to VF method? I saw the sample programming sheet (via picture) you posted on your blog, but had a hard time following it.

Sorry for all the questions. After reading about the experience and what was learned it brings up a lot of questions for me.

Thanks Andrew

olayinka said...

Hi Andrew

Thanks for all the sharing! Could you elaborate more on the glove-snatch method? What kind of glove do you use, what technique, how and when?

thanks alot Andrew

optraining said...

The EZ-bar jerk was taught to me by Denis Vasiliev and he says to go no slower than 20 rpm, max of 3 minutes.

Vastly different teaching and programming progressions built for the individual. Not a one size fits all.

Cotton gloves, once a week max.