Wednesday, July 30, 2008

AMT Back to Basics Circuit

Wed July 30, 2008

Weight: 177 1/2 lbs, BF: 15.2 A great nights sleep is always gratefully accepted. I slightly pulled my left trap but nothing but a small annoyance.


Z-Health: R-Phase + NWU 2

Elbow Extensor work super set:

A1: 10lb Shotput x 1 x 4 wrist extensions
A2: 10lb Shotput x 1 x 10 reverse wrist extensions
4 sets

BW x 1 x 10 Clapping push-ups

Late Morning:

Alternative Minimum Tax Circuit:
(l=left, b=both, r=right)

A1: 24kg x 1 x 5l/5b/5r/5b One and two hand swings
A2: 32kg x 1 x 1 Left TGU
A3: 24kg x 1 x 5l/5b/5r/5b One and two hand swings
A4: 32kg x 1 x Right TGU
Total sets: 5

24kg x 2 x 5l/5b/5r/5b One and two hand swings

A1: 16kg x 1 x 20l One hand swings
A2: 24kg x 1 x 5l/5b/5r/5b One and two hand swings
A1: 16kg x 1 x 20r One and two hand swings
A2: 24kg x 1 x 10l/10r One hand swings
Total sets: 2

Total of 400 swings: 320 x 24kg, 80 x 16kg

For the first 10 sets, my manager used the 16kg for most of the session but had to sit out for his left side TGU for three sets of the five sets. Considering he doesn't practice TGUs much he performed well. For the next 10 of sets of pure swings he did the first two with the 16kg and then for last 8, alternated with 24kg and 16kg for a strong finish .. he determined how much rest between sets and it was minimal around 15 to 20 seconds.

Neutral Grip Pull-ups
BW x 1 x 8

24kg x 1 x 9r/4l MP
24kg x 1 x (1,2,3,4) C&P ladder

My pressing was weak today as expected after a heavy swing workout. I did PR on my right with 9 presses without the loaded cleans which was a pleasant surprise. Its difficult to work these in and be able to continue to train with my office peers .. the latter has a higher priority for now.

Thur July 31, 2008

Weight: 178 lbs. Hmm ... I have been eating clean but too much :)
I was pleased at another decent nights sleep. Today is an easy day.


Z-Health: R-Phase

Neutral Grip Pull-ups:
BW x 1 x 11 (PR)
(BW+24kg) x 1 x 1


24kg x 1 x 5/5 hang snatch
2kkg x 1 x 10/10 snatch
24kg x 2 x 5/5 snatch

24kg VO2Max @ 6reps/set, :15/:15
Total: 11 sets

24kg VO2Max @8reps/set: :15/:15
Total: 2 sets

Total: 132

I experimented with the faster VO2Max snatch rates. Not to my surprise the 6reps/set is doable but will take a month or so to get back up to 60 sets. Raidu, one of my co-workers I'm training has suggested to start with ten sets of 6/set and then finish out as many as possible by dropping down to 5/set. When I get to 300 total reps, then re-start by doing the 1st 20 sets at 60/set and so on. Once I can do 50 sets of 6/set then work back up to 60.

My two sets of 8reps/set left me wasted as this is really screaming fast. The eighty sets of this that Mark O Madsen completed seems much more impressive having sampled how intense that snatch rate with the 24kg is.

A relatively easy day for tomorrow I go hard.

1 comment:

Sean Schniederjan said...

Very nicely designed prog. minimum circuit.

Man, you must have a sweaty office!