Posts Tagged ‘DeckSquat’
Back to it after a month of sniffles, sinus bioslime, sore throats, patchy sleep and a workload of death.
100 One-arm swings
200 Deck squats
20 right arm swings
20 left arm swings
20 deck squats
10x KB long cycle clean and jerk each side (alternating)
20 Deck squats
20 Knee jumps
3 x 30 Box pistols e.s.
100, 200, 300 x G.S. Jump squats @ 45 kg
30 Power snatches (floor to overhead anyhow) @ 30 kg (Rx Isabel is 60 kg)
Thursday, Friday & Saturday
Work has been crazy, intense and exciting the past week. And exhausting. No training since Wednesday (glad I got that trainer workout in), in spite of a vow to hit the long hill repeats. Yesterday I took Claire to swimming, got a hair cut and my eyes checked and made dinner for Mick and Jo. Chillaxin’ to the maximum, and I needed it.
Back in action today after a good night’s sleep and some big hip articulators ready for punishment.
2 x 20 Deck Squats
20 Box Jumps @ 24″ box
3 x 2:00 e.s. Box Hops @ 24″ box
3 x 20 e.s. Step-up, lunge @ 25kg /24″
3 x 20 e.s. Bulgarian Split Squat @ 25 kg (racked: back, front, back)
6:00 KB C&J (long cycle), alt. hands every 5 @ 24kg KB
Back at home which means a return to the big box. The extra few inches puts the hip below parallel and makes things significantly harder. I got a little bit too interested in upping the pace during the second set of box hops and gave my right leg a good scrape. 25 kg on the shoulders made stepping up to the big box a fair progression. The step-up lunges seemed to take forever, but I kept Neil’s advice in mind and tried to crank out the B.S.S.es as fast as possible.
After last time I expected the KB finisher to be a killer, but I paced myself well and was able to keep good form. My cleans were smooth and, best of all, I’ve somehow managed to get the switch-grip off the rack down pat. Twist from overhead to return to rack, shrug the weight out of the rack and catch it in the fingers (no torn callouses), clean and catch the handle across the palm ready for the jerk. Nice!
Best advice of the weekend:
Let go of ambition.
- 3 eggs in organic butter, handful of almonds, peach
- Pear w Greek yoghurt
- Moroccan chicken salad
- 2 lamb sausages, 1 lamb cutlet, salad, nuts
- Small white chocolate mint
- 2 tsp peanut butter, handful of nuts in cottage cheese w/cinnamon