Double 24kg Power Chain

Thursday Oct 16, 2008

Morning:

Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)

Back & Ab Complex: 1 set
A1:BW x 1 x 10 Heavy blue band Goodmorning
A2: BW x 1 x 10 Ab wheel on the knee rollouts, 5 sec hold and rollback

(BW + 10 lbs) x 2 x 10 Reverse Hyper on home-brew setup

Back & Ab Complex: 1 set
A1:BW x 1 x 10 Heavy blue band Goodmorning
A2: BW x 1 x 10 Ab wheel on the knee rollouts, 5 sec hold and rollback

Elbow complex: 3 sets
A1: 1 x 4 reverse wrist curl with 10 lb shot-put
A2: 1 x 5 wrist curl with 10 lb shot-put

Afternoon:

24kg x 1 x 6l/10r MP

Barbell Power Clean (lbs)
135 x 1 x 5
95 x 3 x 5

The rack position in the power clean requires a huge degree of flexibility in the elbow and wrists. Right now the position is extremely uncomfortable. It turns out the rack position is also used for the barbell front squat. Even with only 95 lbs, the barbell front squat was very difficult as I was always pulled forward. I confirmed from some reading that the position does take a concerted effort to master and that patience and vigilance area required. I will heed this advice and persevere.


Friday Oct 17, 2008

Morning:

Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)

Back & Ab Complex: 1 set
A1:BW x 1 x 10 Heavy blue band Goodmorning
A2: BW x 1 x 10 Ab wheel on the knee rollouts, 5 sec hold and rollback

(BW + 10 lbs) x 2 x 10 Reverse Hyper on home-brew setup

Back & Ab Complex: 1 set
A1:BW x 1 x 10 Heavy blue band Goodmorning
A2: BW x 1 x 10 Ab wheel on the knee rollouts, 5 sec hold and rollback

Elbow complex: 3 sets
A1: 1 x 4 reverse wrist curl with 10 lb shot-put
A2: 1 x 5 wrist curl with 10 lb shot-put

PttP Deadlift (lbs):
200 x 1 x 5 Conventional + 18.5 lbs chain
180 x 1 x 5 Sumo + 18.5 lbs chain

Began my new DL mini-cycle .. no problem but as Rifs says "Its always easy until it gets heavy"
Afternoon:

24kg x 1 x 7l/10r MP (PR)

Evening:

Double 24kg Power Chain: 30 chains on the minute
A1: 1 x 1 C&P
A2: 1 x 1 Snatch
A3: 1 x 1 Front Squat

I found the Double 24kg Power Chain on the DD forum and decided it was a great change up. I got my pressing in as well as my two deadlift assistance lifts. At first I thought this would be too easy and wondered why only three lifts. Hah! Each chain took around 25 seconds leaving 35 seconds of rest before resuming the next chain. By the time I got to around 15 chains I started to doubt if I would be able to finish but toughed it out to completion .. so simple and so effective .. I like!!

I went back to Pavel's original post and found out that I was doing them in a different order. I don't think it matters too much. Here is Pavel's original copied here:

March 6, 2006

A Minimalist Power Routine

This advanced routine will cover all the bases in 15-30 minutes.

Snatch a pair of heavy kettlebells. Lower them slowly to your chest and military press them back up. Lower them again, bring your feet closer if necessary, and do a front squat. That was a rep.

Do one every minute until you barely make it. When you put up 30 reps of the hybrid exercise in 30 minutes switch to doubles: two snatches followed immediately by two military presses and chased down with two front squats. Get up to thirty doubles and switch to another routine.

Practice the above hybrid exercise on Mondays and Thursdays. On Tuesdays and Fridays do high rep quick lifts for conditioning.

Russian kettlebell power to you!