China 2013: T-1 day

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

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