Saturday, 24 May 2008

New Program

Came up with the following since this morning. It should see me hitting the goals mentioned in the previous post. Also give me plenty of variety to keep me interested.

Sunday: - KB Clean & Jerks and Swings

C&J ladders with 32kg KB
Swings - variety with 32 & 24kgs KBs.

Monday: DeadLift Day

Deadlift 5 x 3
Chins 5 x 5
Grip Work
A1 CoC Gripper 3 x 5
A2 Finger/Thumb Extensors 3 x 5
B1 Reverse Wrist curls 3 x8
B2 Wrist Curls 3 x 8
Neck Harness 3 x 8

Tuesday: - Rest day

Wednesday: - KB Clean & Jerks and Snatches

C&J ladders with 32kg KB
Snatches with 24kgs KB - 200 reps. Can do pyramids 1,2,3,4,5,4,3,2,1 or 5 L/R on the min etc as long I do 200 reps for the day. Goal is to decrease the time.

Thursday: - Deadlift Day

Deadlift 5 x 3
Chins 3 x 5
Grip Work
A1 Pinch Block 3 x 6 sec holds
A2 Finger/Thumb Extensors 3 x 8
Adduction/Abduction 2 x 5
Pronation/Supination 2 x 5
Neck Harness 3 x 8

Friday: - KB Clean & Jerks and Swings

C&J ladders with 32kg KB
Swings - variety with 32 & 24kgs KBs.

Saturday: - Rest

It follows the RoP template but I'm not necessarily going for Easy, Medium and Hard - I'll listen to feedback from body on each day and wrap it up before failure. I'll throw in a killer session each week, maybe even a LCCJ test here and there, and take it easy when I feel I need it.

Swings could be pyramids, top of the minute sets, timed sets, H2H drills even. I like the flexibility this provides.

The grip program is from Brian Copeland's ebook Seriously Strong Hands - recommended reading.

1 comment:

Franklin B. Herman said...

A great template for success. The variety will keep you:

1) sane
2) lots of chances for multiple PRs

Also, I like your new emphasis on grip strength. I'm looking forward to following your journey with Brian's e-book.