This week is my first training day of a ‘deload’ week. So I hit some movements and sets/reps I’ve not used in a while.
5RM high hang snatch – 85kg
5×5 jerk from split – 40kg (just working foot position)
My ‘RESTORING JOINT FUNCTION‘ article has been posted on Elite FTS. Check it out here.
June 28th 2012
4×5 Tempo Glute Ham Raises – 3-1-x-0
3 second lower, 1 second hold at parallel, explode back to start and repeat with no pause at the top
2 minutes rest between sets
20 mins of muscle ups – alternating between no false grip and strict
4×6 standing barbell roll outs (band assisted)
21st June 2012
4×5 Glute Ham Raises – up to 15kg
20 minutes of muscle up play – up to 9kg for a single and also played around with holding an L hold on the descent…without the added weight!
3×3 BB TGU – up to 30kg L/R
3×10 strict T2B
June 14th 2012
Mobility – Gymnastics – Auxillary Work
Warm and mobility work for T-spine, hips and ankles. I’ll post a video of the warm-up at some point, but a lot of it looks like this!
4×5 Glute Ham Raises – worked up to 7kg of load
20mins of ring complex – x2 Strict MUs, roll through to inverted hang to front tuck lever to inverted hang to full back lever (2 second hold in each position)