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:
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
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.
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
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