beast challenge
Low Volume Presses
29/05/09 10:51
Mil Press (Single Arm)
32 kg. 6x1/1
Mil Press (Double Bells)
2x28 kg. 3x1
32 kg. 6x1/1
Mil Press (Double Bells)
2x28 kg. 3x1
High Volume Pistols
28/05/09 12:22
Pistols
Bodyweight
6 ladders of 3 rungs
36 pistols per leg
Bottoms Up Cleans
32 kg. 1x3R/0L
28 kg. 1x3/3
24 kg. 1x3/3
Pinch Lever Block
12.5 in the middle
3x3/3
Assorted Yellow and Blue Nails Bent
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Not as high volume as I’d like on the pistols, but I’ll take it. I prefer doing these in ladders, makes it more palatable. I started with a 12 kg. but soon realized it was easier than bodyweight because of the counterbalance, so I dropped the bell. I’ll build up to 100 per leg on these, I just wanted to be able to walk this weekend. Knees still feel great an hour later.
I dropped to the 24 kg. on the bottoms up cleans as I was getting solid holds on the 32 kg. with my right, but not my left. I need to even everything out and attack my weaknesses.
Bodyweight
6 ladders of 3 rungs
36 pistols per leg
Bottoms Up Cleans
32 kg. 1x3R/0L
28 kg. 1x3/3
24 kg. 1x3/3
Pinch Lever Block
12.5 in the middle
3x3/3
Assorted Yellow and Blue Nails Bent
---
Not as high volume as I’d like on the pistols, but I’ll take it. I prefer doing these in ladders, makes it more palatable. I started with a 12 kg. but soon realized it was easier than bodyweight because of the counterbalance, so I dropped the bell. I’ll build up to 100 per leg on these, I just wanted to be able to walk this weekend. Knees still feel great an hour later.
I dropped to the 24 kg. on the bottoms up cleans as I was getting solid holds on the 32 kg. with my right, but not my left. I need to even everything out and attack my weaknesses.
Beast Tamer Training
19/04/09 11:23
Went back to my Beast tamer work now that my left knee is feeling better. It really is just a recovery issue.
Pull Up, Pistol, Mil Press- 3, 2, 1
4 sets
Pull up-3x12 kg,
Pistol-2x16 kg.
Press- 1x32 kg.
4 sets
Pull up-3x12 kg.
Front squats-2x double 24 kg.
Press- 1x32 kg.
---
Switched to Front Squats as I don’t want to push the knee too hard too soon. I want to do 10 sets on this, I’m just pressed for time this week with the move.
Dare I say the 32 kg. presses were easy?
Pull Up, Pistol, Mil Press- 3, 2, 1
4 sets
Pull up-3x12 kg,
Pistol-2x16 kg.
Press- 1x32 kg.
4 sets
Pull up-3x12 kg.
Front squats-2x double 24 kg.
Press- 1x32 kg.
---
Switched to Front Squats as I don’t want to push the knee too hard too soon. I want to do 10 sets on this, I’m just pressed for time this week with the move.
Dare I say the 32 kg. presses were easy?