So tomorrow my journey to China begins. I’m really looking forward to this. As I’ve pointed out in [this post], I was pretty busy over the last time. Therefore (and because of my shoulder impingement) I focussed strongly on S&C work. Guess I’ll be able to equalize a lot of things (when training in China) by bringing strength and power into play…
Below you’ll find a table roughly summarizing what I’ve been doing over the last couple weeks. This is basically the continuation of [this halfway report]. Might not seem a lot, but then it was hard work, I can tell you that…
| Week 4 | Session 1 | Date 2013-06-10 |
| Warmup | ||
| / | ||
| Power | ||
| Power Snatch from hang | ||
| 30 x 3 | ||
| 35 x 2 | ||
| 40 x 3 | ||
| 45 x 2 | ||
| 50 x 2 | ||
| 50 x 2 | ||
| 50 x 2 | ||
| Strength | ||
| Front Squat | ||
| 72,5 x 5 | ||
| 82,5 x 5 | ||
| 92,5 x 6 | ||
| DB Press | ||
| 22,5 x 5 | ||
| 22,5 x 4 | ||
| 22,5 x 4 | ||
| Assistance | ||
| Deadlift | ||
| 130 x 3 (1′ rest) | ||
| 130 x 3 (1′ rest) | ||
| 130 x 3 (1′ rest) | ||
| 130 x 3 (1′ rest) | ||
| 130 x 3 (1′ rest) | ||
| 130 x 3 (1′ rest) | ||
| 130 x 3 (1′ rest) | ||
| 130 x 3 (1′ rest) | ||
| 130 x 3 (1′ rest) | ||
| 130 x 3 | ||
| Pull-Up | ||
| BW x 6 (15“ rest) | ||
| BW x 5 (15“ rest) | ||
| BW x 4 (15“ rest) | ||
| BW x 3 (15“ rest) | ||
| BW x 2 | ||
| Ball-Supported Renegade Rows | ||
| 25 x 8/8 (45“ rest) | ||
| 25 x 8/8 (45“ rest) | ||
| 25 x 8/8 (45“ rest) | ||
| 25 x 8/8 | ||
| Total Time | ~65′ | |
| Week 4 | Session 2 | Date 2013-06-12 |
| Warmup | ||
| / | ||
| Power | ||
| Power Snatch from hang | ||
| 30 x 3 | ||
| 35 x 3 | ||
| 40 x 2 | ||
| 45 x 2 | ||
| 45 x 2 | ||
| 45 x 2 | ||
| Strength | ||
| Deadlift | ||
| 105 x 5 | ||
| 120 x 5 | ||
| 135 x 4 | ||
| Pull-Up | ||
| BW x 5 | ||
| BW + 10 x 5 | ||
| BW + 22,5 x 4 | ||
| Assistance | ||
| Pull-Up | ||
| BW x 6 (15“rest) | ||
| BW x 5 (15“rest) | ||
| BW x 3 (15“rest) | ||
| BW x 2 (15“rest) | ||
| BW x 1 | ||
| Total Time | ~35′ | |
| Week 5 | Session 1 | Date 2013-06-17 |
| Warmup | ||
| KB Deadlift | 16 x 10 | |
| KB Goblet Squat | 16 x 10 | |
| KB Swing | 16 x 10 | |
| KB Clean & Press | 16 x 10/10 | |
| KB Get Up | 16 x 3/3 | |
| KB Windmill | 16 x 3/3 | |
| Power | ||
| Power Clean from Hang | ||
| 40 x 3 | ||
| 50 x 3 | ||
| 60 x 3 | ||
| 70 x 2 | ||
| 75 x 1 | ||
| 75 x 1 | ||
| 75 x 1 | ||
| Strength | ||
| Front Squat | ||
| 75 x 3 | ||
| 90 x 3 | ||
| 100 x 3 | ||
| DB Press | ||
| 22,5 x 3 | ||
| 25 x 3 | ||
| 27,5 x 3 | ||
| Assistance | ||
| Pull-Up | ||
| BW x 6 (10“rest) | ||
| BW x 6 (10“rest) | ||
| BW x 4 (10“rest) | ||
| BW x 3 (10“rest) | ||
| BW x 1 | ||
| Cable Rows | ||
| 7 x 8 (45“rest) | ||
| 7 x 8 (45“rest) | ||
| 7 x 8 (45“rest) | ||
| 7 x 8 | ||
| Total Time | ~60′ | |
| Week 5 | Session 2 | 2013-06-19 |
| Warmup | ||
| KB Deadlift | 24 x 10 | |
| KB Goblet Squa | 24 x 10 | |
| KB Swing | 24 x 10 | |
| KB Clean & Press | 24 x 3/3 | |
| KB TGU | 24 x 3/3 | |
| Power | ||
| Power Clean from Hang | ||
| 40 x 3 | ||
| 60 x 2 | ||
| 80 x 1 | ||
| 80 x 1 | ||
| 80 x 1 | ||
| Strength | ||
| Deadlift | ||
| 115 x 3 | ||
| 130 x 3 | ||
| 145 x 2 | ||
| 145 x 3 | ||
| Pull-Up | ||
| 5 x 3 | ||
| 15 x 3 | ||
| 30 x 3 | ||
| Assistance | ||
| Pull-Up | ||
| BW x 5 (10“ rest) | ||
| BW x 5 (10“ rest) | ||
| BW x 3 (10“ rest) | ||
| BW x 2 (10“ rest) | ||
| BW x 2 | ||
| Suspended Rows | ||
| BW x 8 (45“ rest) | ||
| BW x 8 (45“ rest) | ||
| BW x 8 (45“ rest) | ||
| BW x 8 | ||
| Total Time | ~60′ | |
| Week 6 | Session 1 | 2013-06-24 |
| Warmup | / | |
| Power | ||
| Power Snatch from Hang | ||
| 40 x 3 | ||
| 50 x 3 | ||
| 60 x 1 | ||
| 65 x 1 | ||
| 62,5 x 1 | ||
| 62,5 x 1 | ||
| Strength | ||
| Front Squat | ||
| 82,5 x 5 | ||
| 95 x 3 | ||
| 105 x 3 | ||
| DB Press | ||
| 22,5 x 5 | ||
| 25 x 3 | ||
| 27,5 x 2 | ||
| Assistance | ||
| Pull-Up | ||
| BW x 15 (1′ rest) | ||
| BW x 4 (1′ rest) | ||
| BW x 5 (1′ rest) | ||
| BW x 4 (1′ rest) | ||
| BW x 4 | ||
| Cable Rows | ||
| 8 x 8 (45“ rest) | ||
| 8 x 8 (45“ rest) | ||
| 8 x 8 (45“ rest) | ||
| 8 x 8 | ||
| Total Time | ~45′ | |
| Week 6 | Session 2 | 2013-06-28 |
| Warmup | ||
| KB Deadlift | 24 x 10 | |
| KB Clean-to-Squat | 24 x 5/5 | |
| KB TGU | 24 x 3/3 | |
| KB Windmill | 24 x 5/5 | |
| KB Swing | 24 x 10 | |
| Power | ||
| Power Snatch from Hang | ||
| 40 x 1 | ||
| 50 x 1 | ||
| 60 x 1 | ||
| 62,5 x 1 | ||
| 62,5 x 1 | ||
| 62,5 x 1 | ||
| Strength | ||
| Deadlift | ||
| 120 x 5 | ||
| 140 x 3 | ||
| 150 x 3 | ||
| Pull-Up | ||
| BW + 10 x 5 | ||
| BW + 22, 5 x 3 | ||
| BW + 35 x 3 | ||
| Assistance | ||
| Pull-Up | ||
| BW x 10 (1′ rest) | ||
| BW x 8 (1′ rest) | ||
| BW x 4 (1′ rest) | ||
| BW x 4 (1′ rest) | ||
| BW x 4 | ||
| Suspended Rows | ||
| BW x 10 (45“ rest) | ||
| BW x 10 (45“ rest) | ||
| BW x 8 (45“ rest) | ||
| BW x 5 |
Well, S&C wise, I’ll do something along the lines of the [Naked Warrior] program just so as not to loose too much strength. Would be a pity… My main focus, however, will clearly return to martial arts practice, specifically, exploring the [Chinese Martial Arts] (CMA).
I’ll keep you posted.
So long,
take care
The Performance Engineer 