Wednesday, March 03, 2010


In todays session I started to apply some of the lessons learned at the Level 2...

Prep - ASLR, Brettzel
16 kg Hip and Shoulder openers
16 kg Get-up w/ Windmill at top x 5 singles each side
Viking Push press
28 kg VPP x 9 reps per 15 sec x 6 sets
24 kg VPP x 9 reps per 15 sec x 10 sets
(last 2 sets of the Left arm dropped to 7 reps)
Super secret Ab exercise from the level 2 Hanging leg raise progressions x 2, 2, 2, 1, 1
Pavelizer x 5, 5

Based on the VPP performance today I need to back off to the 24 kg x 8 reps per 15 sec. (maybe even 7 reps) - the "sprinting" feels good at first but then the wheels come off because I haven't earned that speed yet. Just like snatches - if you don't keep an eye on the skill of the exercise you will sacrifice everything for reps and speed. And the Left arm asymmetry is very apparent in this exercise. (yes 7 reps for the next session)
Direct ab work in the form of Hanging leg raise progressions or pavelizer is back to stay.

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