Blog
01st October
WEIGHTLIFTING PROGRAM: 1. Snatch: Max for day. 2. Clean and jerk: max for day.
30th September
Strength: 1) Clean from the blocks (At the knee): Work up to a 3 RM. Then 3 reps @ 95% 3RM, 3 reps @ 90% 3RM. 2) Clean deadlift: Work up to a 5 RM. Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM. 3) Bent over row: 3-5 sets x 5 reps within 90% of 5 RM on Tuesday.
29th September
WEIGHTLIFTING PROGRAM: 1. snatch: work up to 80%x1x5 sets. 2. clean and jerk: work up to 80%x1x5 sets. 3. front squat: 3, 2, 1, 1, 1, 1, 1 (3 reps very light, 2 reps a tad heavier, the last 5 singles work up to a heavy single. 4. Sit ups x 100. 5. Chin ups: 50.
28th September
Strength: 1) Back Squat: Work up to a 5 RM. Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM. 2) Power jerk: Work up to a 5 RM. Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM. 3) Strict weighted pullups: 3-5 sets x 5 reps (AHAP) *Final week of phase 2. Try and top the 5 RMs that you hit last week.
28th October
METABOLIC SYNDROME FOR DUMBELLS Metabolic syndrome is a cluster of conditions — increased blood pressure, a high blood sugar level, excess body fat around the waist and abnormal cholesterol levels — that occur together, increasing your risk of heart disease, stroke and diabetes. Having just one of these conditions doesn’t mean you have metabolic syndrome. However, any of these conditions increase your risk of serious disease. If more than one of these conditions occur in combination, your risk is even greater. If you have metabolic syndrome or any of the components of metabolic syndrome, aggressive lifestyle changes can delay
SEPTEMBER 18
WEIGHTLIFTING PROGRAM: 1. 3 position cleans: 1st rep from floor, 2nd rep from 2″ BELOW the knee, 3rd rep from hang. just like monday with the snatch. :work up to (65%x1+1+1, 75%x1+1+1, 80%x1+1+1) 2 2 waves!! 2. front squat+jerk: 2+1 x 5 sets. you select the weight. go on feel but a 7-8 out of 10 on the perceived exertion scale. 3. clean deadlifts: 85%x3, 90%x3, 95%x3. you can use straps. 4. sit ups with a 5 kg plate behind head: have someone hold feet….curl up…do not arch up…touch elbows to bent knees. 50 total any way you can. if
