Tuesday, January 13, 2009

Good Morning & DB Row ETK Cycle Day 7 + Power Snatch Day 3

Power Snatch:

30kg x 1 x 2
50kg x 1 x 3
56kg x 1 x 2
58kg x 1

[60kg x 1 x 4 + 3 High Pulls * **
60 seconds rest]

[Good Mornings w/ 60kg x x (1,2,3) x 2 + (1,2) x 1
Holle DB BOR w/ 16kg x x (1,2,3) x 2 + (1,2) x 1
1 minute rest]

NOTES:
*: Used my new weightlifting shoes for the first time. The transition between
first and second pull is more apparent as one pushes the knees 'out' (different shin angle caused by the elevated heel makes this more pronounced)to let the bar pass smoothly and maximize the leverage for the posterior chain. The pull certainly feels more efficient.
**: CNS fatigue was certainly an issue after rep #4. Next week is a back off week, so no worries here.

Sunday, January 11, 2009

Thursday, January 08, 2009

Good Morning & DB Row ETK Cycle Day 5

[Good Morning w/ 60kg x (1,2,3) x 3 + (1,2) x 1
Holle DB Row w/ 16kg x (1,2,3) x 3 + (1,2) x 1
90 seconds rest]

Tuesday, January 06, 2009

Good Morning & DB Row ETK Cycle Day 4 + Power Snatch Day 2

[Power Snatch w/ 58kg x 1 x 10* **
1 minute rest between sets]


[Good Morning w/ 60kg x (1,2,3) x 2
Holle DB Rows w/ 16kg x (1,2,3) x 2
1 minute rest between ladders]

NOTES:
*: Power Snatch is key to athletic development, as noted again
today by Charles Poliquin in his most recent 'Question of Strength' on T-Nation . If I can make it to snatching 70kg x 1 x 15,
I will be sure to perform well on the deadlift.
**: Form in the last 5 reps was poor due to CNS fatigue because of Monday's training
and insufficient sleep.

Sunday, January 04, 2009

Good Morning & DB Row ETK Cycle Day 3

[Good Mornings w/ 60kg x (1,2,3) x 4
Holle DB Rows w/ 16kg x (1,2,3) x 4
90 seconds rest between ladders]