Tuesday, August 31, 2010

Aug. 31 - Tuesday

Dynamic WU

Arm Bar @ 16kg
Windmill @ 12kg

LongCycle @ 24kg
- 5 minutes @ 6, 6, 6, 6, 8
- I'm working on not using my side resting rack position, my improved flexibility has helped tremendously but I still have work to do.

OH Press
5 x 20kg
5 x 40
5 x 5 @ 60kg

Pullups - slow and strict, pause at top
- 5 x 5 - various grip

Dips - 4 x 8

Bent Over Row
- 4 x 8 @ 90kg

Conditioning Circuit
Tabata - 8 sets each - 1 minute rest between
Battling Ropes
Box Stride Jumps @ 14"
Pushups
Band Crunch @ #3
2-arm Swing @ 20kg

3 comments:

Krafttraining & Kettlebell said...

Andrew i also use the side rack, what is your reason to switch?...may cause the side rack lower back trouble?

Thank you already.
Daniel

optraining said...

Rest in the rack while squared up, opposed to the side, is a more efficient jerk position. Once developed fully it will cut down on un-necessary body movement, to get to the side rack, which will save my energy. I have not had any back trouble with the side rack in my experience.

Krafttraining & Kettlebell said...

Thank for that point of view.

Seems logical...well but sometimes... i can't see tree in a wood. It's a german speech.

Daniel