Jan 26, 2010 - Feb Peakers

Training:
A1. Bench Press @ 30X0; 3,2,1,3,2,1; rest 20 sec
A2. Dead Lift @ 11X1; 55% 1Rm - 6 sets of 3; rest 120 sec
B1. Clap Push Ups @ 10X0; amrap (-3) x 5; rest 60 sec
B2. High Hang Power Clean; 3,3,3,3,3; rest 60 sec
C. 21,18,15,12,9,6,3 reps for time - Unbroken KBS - 2/1.5 pd

post loads/reps/notes for A1-B2 and time for C to comments

ensure speed on concentric for A2
keep speed effort for B2 high but load moderate to high
for C perform 21 unbroken, KB must be dropped /unloaded; then perform 18 unbroken, etc...time the effort from 21 - 3 reps; KB must be directly overhead
video and post link for C from side view

double tomorrow for Feb peakers
single on 27th for March peakers

22 comments:

Dan said...

A1. 240/250/275/255/270/280
A2. @235#
B1. 22/17/18/17/15
B2. 165/185/185/185/185
C. 4:50 (2pd all sets unbroken; no video camera; wt overhead, arms covered ears)

unit said...

coach... is A1 supposed 2 b a wave set sequence or are the 2 halves supposed 2 b of comprable loads?...
~gm2

JAM said...

A1. 225,225,225,225,235,245
A2. 225#
B1. 21,15,15,12,11
B2. 135,145,155,185,185
C. 4:56 (70lb DB,all sets unbroken,no video,strict form)

Brent Maier said...

I'm getting the itch to start back u. Is anyone competing in March jumping back in today?

Steve Howell said...

I'm with you on that Brent.. I'm going to do some lifting right now

Sweeney said...

If coach suggests rest, I would follow his lead.

In the past, he has indicated that you may feel ready to get back at it, but he has advised rest/recovery after a comp. is critical.

It's your choice.

Brent Maier said...

Thanks Sweeney! Steve, you and I better throw a little water on the fire. Rest up and enjoy our time off.

Mike said...

A1. 185,185,185,185,185,185
A2. 205
B1. 19,12,11,10,9
B2. 155,155,155,155,155
C1. 5:37

Clemson Rob said...

A1: 185, 195, 205, 190, 200, 210
A2: 6 sets @ 215#
B1: 15, 10, 10, 10, 8, 9 (eccentric phase a little fast)
B2: 155, 160, 165, 165, 165
C: time = 5:00 @ 70# DB

Robs said...

A1: 90, 95, 100, 100, 105, 110 Kgs
A2: 6 sets @ 120 Kgs
B1: 10, 8, 10, 8, 6
B2: 70, 80, 85, 85, 85, Kgs
C: 5:33

Really good workout.

Dave X said...

I've been waking up dizzy each morning since the competition. I know the CNS took a little beating but does anyone know why the slight vertigo would last throughout the day?

Linker said...

A1: 225-235-245-225-225-225
A2: 255-felt very explosive
B1: 23-13-11-10-9
B2: 205- just did 2 sets, hands were tearing and regrip sucked, just didn't have it.
C: 4:53-should have pushed harder, breaked longer than I needed.

Chad said...

A1: 205/210/220/210/215/225
A2: 225
B1: 16/13/11/10/10
B2: 185/185/185/185/185
C: 6:35

Everything felt good. Should have pushed it harder on C. Still getting used to the unbroken thing but I really like it.

unit said...

A1- 225 / 250 / 275 / 235 / 260 / 285
A2- 275 all sets (felt gd and x-plosive)
B1- 22 / 17 / 15 / 12 / 12
B2- 185 / 195 / 195 / 205 / 215 (felt gd)
C- 4:02... video needs 2 b posted... wanted sub 4... pulled slowly... been working on grip strength last few days and this was painful on the grip... love it!...

~gm2

Aaron said...

A1. 175/185/195/185/195/205
A2. 190#
B1. 20/18/16/14/14 (felt explosive)
B2. 155#
C. 4:31 1.5 pood
travelling this week, no camera and no 2 pood KB.

Megs said...

A1.80/85/95/80/85/100
A2.135
B1.7/6/6/6/4
B2.86

Notes: First time doing clapping pushups; did better than I thought
Left off part C and could have gone heavier on B2. but have a serious rip on my right hand and couldn't hook grip

Bin said...

A1 155, 165, 175
A2 195
B1 17 reps down to 12
B2 115, 135, 135, 135, 145
C Stopped at the set of 15 (ran out of time and had to leave)

Have not benched in about 6 years, so went light. Definitely interesting doing those again.

I've found that doing the DL speed sets in the past few months has sent my O-lifting pulling mechanics into disarray - has anyone else had this problem?

will said...

225,245,265,235,255,275f
as rxd
15,15,11,11,12
135,155,175,185,195
541

Steve Smith said...

A1: 225, 275, 285, 275, 295, 315
A2: 275 for all. Light and easy.

B1: 30, 25, 20, 23, 20
B2: 185, 195, 205, 215, 225
- probably should have stayed at 205. Got 225 in my head as a goal though. Form was tough at the end.

C: 4:41
- A little disapointed with the time. Lower back and traps smoked.

Sugar Shane said...

M/6'3"/180/27

A1. 225,230,235,230,235,240
A2. 225
B1. 20, 15, 13, 10, 8, 8
B2. 135,140,145,150,155
C. 7:02

Rossco said...

A1: 18lbs, 35 lbs, 44 lbs, 18, 35, 44
A2: 225, 225, 225, 225, 225, 225
B1: 16, 11, 10, 8,7
B2: 155, 155, 155, 160, 170
C: 4:51

A1: sub weighted ring dip
A2: light and easy
B1/B2/C: Good stuff.

Damon said...

Thought we were Febbers but am changing to March track for UT/NV Sectionals peak.

17 rds + 7 FS. Felt good other than not being able to stand up or walk around for about an hour afterwards. On to the hill!