September 02nd 2009

Pull ups
5-4-3-3-2


Deadlift Day

DL
1x5@112 kg
1x5@ 129 kg
1x10@146 kg

DL
5x10@50%1RM (95kg)

Hangin'Leg Raises
3x12

Windmill
5L+5R@16kg
4L+4R@24kg
3L+3R@32kg
Workin'on requisites for rkc2 in minneapolis 2010...:(

September 01st 2009

Pull ups
5-4-3-2-2

Box Pistol (height 35 cm)
(3R+3L)x5 (3'rest)

Arm Bar @16 kg
2L+2R

C&P
5 singles @32kg

KB Snatch
100 total reps in 6'30"@24kg

August 31th 2009

Powerlifting day (wendler 5-3-1 method)

Military press
1x5@36 kg (75% 1RM)
1x5@41 kg (80% 1RM)
1x12@46kg (85% 1RM) (rest btw sets, 3 minutes)

Double kb military press
5x10@16 kg (every kb) rest 1' btw sets

Pull-ups
5-4-3-2-1 GTG style

August 08th 2009

Workout of the day

Highway to strenght present:
Antonio Saccinto's circuit
Deadlift 10 reps @100 kg
KB Snatch@32kg, 10R+10L
Pull ups 15 reps bw
KB burpees w 2x24kg ( Push ups on kb-clean-squat-press-snatch-down)x 5 reps
Double KB snatch@24 kg x5 reps

Make 1 round, then at the restart I've strained my back...MORON!!!

August 07th 2009

W.O.D.
Morning session
Barbell olympic style Snatch 6 doubles@45 kg
Squat 5x5@95kg (1'rest btw set)

August 06th 2009

W.O.D.:
Z-health Phase R Short session (Knees & Hips)
TGU 1L+1R@24kg
Sandbag shouldering 5 reps@61 kg, 30"rest, 5 reps,30"rest, 5 reps
Pull ups 2set of 3 reps
Little bit tired...

Workout of the day:
Z-Health Phase R full body session
Bench Press 1x5@95kg
Squat 5x5@85 kg

I have decided on suggestion of Brett Jones (what I thank) to adopt the protocol of the Rite of Passage of Enter the kettlebell...Simple and effective. It is to consequently limit the Olympic lifts to 1 or 2 times to week. In September I will take back to powerlifting training with the method of Jim Wendler 5-3-1

Clean 5x5@32kg (as I don't have kb of superior weight to the 32 kg, I necessarily have to use this weight)
Turkish Get Up 5x1@24kg (I got some problem in my right shoulder)
Red Neck ninja row 2x8@24 kg