Tuesday 20 May 2008

Monday 19th May - Yesterday' Training

H/R 50bpm

Mobility Amosov Basic Re-charge - 10 Reps
Switched pumps + jandas for roman chair sit-ups, skipped the press ups.

Morning
DL - 95 x 1, 100 x 1, 105 x 1, 110 x 1, 112.5 x 9

Afternoon
LCCJ's 24kgs x 2 mins (24 reps)
Snatches/Jerks 24kgs 5 L/R x 5 (50 sn/ 50 J)
Snatches 16kgs 1min L/1 min R (48 reps)
Farmers - 40kgs (24 +16) and 32kgs 20 secs on / 20 secs off x 4

Computer went down yesterday and I'm going to have to spend today setting up this new one. No worries I feel like I could us a day off since last nights intended session went up in smoke after 2 mins. I was planning on doing LCCJ x 6 mins @12 reps per min. Was feeling seriously hard though so I aborted and messed around coming up with the above.

Had a good DL session in the morning - these felt real good - come the afternoon though I was shot.

5 comments:

Franklin said...

Major leap to 112.5 x 9! That has to be PR for 9RM. Keep up the fantastic work. Your LCCJ work is already impacting everything .. nice work!

Colin said...

Thanks for your support Franklin.

They were all singles so it wasn't a 9 RM.

I do feel though that I am definitely making improvements and would expect to see an increase when I next test my 1RM.

Going on last nights sessions with LCCJs I'm not sure how I ever managed 100 in under 10 mins though!!!

Franklin said...

Even if for singles, its still very impressive!

Also, don't forget that 10rep/min to 12rep/min is a massive 20% increase especially for something as taxing as LCCJ.

Going from 9 to 10 reps/min has been brutal for me and the goal of 100 in 10 min will take at least another cycle of solid training to achieve it.

Finally, continue to mix in 32kg jerks as you have been doing and then retest the 24 after a day off.

Martin Schap said...

Great work on the DL. Lots of reps with an even heavier weight. Looking for a big day tomorrow after today's rest.

Franklin said...

I read on the DD forum yesterday that there is doing to be a RKC Cert next year in Scotland. Seeing as how that's relatively close to you, are you considering going?