Thursday, April 10, 2008

Heavy day Training...

Prep Work - Cook hip lift, ASLR, Z

24kg Windmill x 5 r+L

Two KB in One hand MP (weights will be listed #/# - the bottom # is the bottom KB)
16/16 kg x 2 r+L
20/20 kg x 1 r, 16/20 kg x 1 L
20/24 kg x 1 r, 20/20 kg x 1 L
20/24 kg x 1 r, 20/20 kg x 1 L
16/16 kg x 5r+4L, 5r+4L, 5r+4L
L 28kg Bottoms up press x 2

Single leg Deadlift (2 - 20 kg KB in the contralateral hand)
x 5, 5, 5

Double KB Swings (one 20 kg in each hand)
x 10 reps x 10 sets in 9:20

Plank x 1 minute (30 sec. right foot up - 30 sec. left foot up)

Front and Side opener from Z Health I phase

Tomorrow will be a day off so I decided it was a good time for a heavy day.
2 KB in one hand pressing is a great way to overload the MP - Kenneth Jay wrote a great article on this some time ago on the website (or Hardstyle catalog). 44kg felt like top end for today and my left needs some extra attention as usual.
Bumping up to a 40kg load for most of the drills was a nice level for today.

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