Yesterday's heavy high volume session

Powerclean-Hangclean Complex

60x5
70x5
75x5
75x5
80x5

Felt strong on these, HR was up through the roof as I have a bit of an URTI, nothing too serious at all though


Plyo Tuck Jumps

3 sets of 10

RDLs

110x5
115x5
120x5
130x5

Felt Easy

Singled Legged squat off a box

3 sets of 10 per leg

Bench Press

70x10
70x10
70x10

Not too bad...

Plyos:

Weighted vest standing long jump

2 sets of 3

Box depth jumps

3 sets of 3

Overall a decent session, everything increasing so quite pleased.

Nice powerclean - hangclean complexes there Coop.

Dimas does a great complex with 140 at about 2:08 on this vid:
http://media.putfile.com/Pyrros-Dimas-training-75

I can't watch that too many times

I'm loving that complex, no wonder HR was a tad high! The bench was none too shabby either, and if those RDLs felt easy then that's a really good sign! Spot on young man

Nice volume there Coop! I really like the combo of complex and plyo work. I really must start doing some plyo stuff, think I've been saying this for a year now without doing it.

Good show there.

Easy easy week this week. Was scheduled anyway but feeling a bit drained this week anyway. I hope that means my sessions are planned properly.

Full Cleans

40x5
50x5
50x5

Squat (Oly ATG)

80x10
80x10
80x10

Push Press

40x10
40x10
40x10

Chins

8
8
8

BB Bicep Curl

30x10
30x10
30x10

As iv said a very light session. Should be fully recharged for next week for a strength phase with a bit of power thrown in.

Nowt wrong with a light session Coop. Your body is obviously telling you it needed it for a reason...

How’s the rowing training going?

Have been changing up the programme lately for different aims. Going to have 1 pure strength session and 2 power based sessions.

Monday
Strength Intro week (5x5s)

Power clean

60x5
70x5
80x5
85x5
90x5

Tuck jumps - 3 sets of 6

Back Squat (OLY ATG)

100x5
105x5
110x5
115x5
120x5

Box Jumps 3 sets of 5

Bench Pull

60x5
65x5
70x5
75x5
80x5

Standing long jump 3 sets of 5

Bench Press

60x5
70x5
75x5
80x5
85x5

Quite nice figures for first week back into strength training.


Wednesday Power Session

Drop jump into 4 tuck jumps x5

Split Jerk

60x4
65x4
70x4
75x4
75x4

Fun exercise to do

Single Legged RDL

5 per leg 20kg
25kg
30kg

Single Armed DB Bench

5 per arm 17.5kg
20kg
22.5kg

Looks good Coop, well structured sessions.

What's happened to the rowing?

Strong stuff coop, impressive as always.

You really are rocking and rolling young man. Great stuff!

Crazy exercise choices. Split jerks are great aren't they!