Friday, December 31, 2010

Dec. 31 - Friday

Axle Hang Clean
5 x 65kg
5 x 95kg - 4 sets

Axle High Pull
5 x 105kg
5 x 115
5 x 125kg

Dynamic Overhead Press
- 10 x 3 on 1:00
- 40kg + #2 bands

Bent Over Row
5 x 70kg
5 x 110
5 x 5 @ 140kg



Neutral Grip Pullups
2 x 12kg
2 x 24kg
2 x 32kg
2 x 40kg
2 x 48kg
1.5 x 60kg



Fat Gripz DB Clean + Push Jerk (r/l)
5 x 70#
5 x 90#
3 x 110#
3 x 120# - 2 sets

4 comments:

Donny said...

Nice bent-over row video. I see that you don't start each rep from the floor as Rippetoe advocates, any reason?

Are those BAF Weightlifting shoes you're wearing? How are they?

optraining said...

I've never thought to try them that way. What is his reasoning behind from the floor?

Yes they are the BAF shoes. I like them, very much the same as the adidas ironworks which I wore previously. I sell the BAF's on my website. durniatstrength.com

Donny said...

I'll review Rippetoe's comments on starting from the floor. I think it has to do with incorporating the hips to break the bar off the ground and doing so makes it more of a "power" movement.

I wear a 8 1/2 in most regular athletic or casual shoes (Nike, Saucony, etc). How would that translate to a BAF shoe?

optraining said...

Size 8, they run about a half size big.