Needed to activate large amounts of muscles of the posterior chain. Herniated disks in neck need strengthening.
Warm up;
Dead lifts building to
130 kg
Then dead-lift challenge
Method 2 every minute till unable to complete. On the 60 seconds muscles should be working sumo.
Tempo 2-0-4-0
60 mins completed = 60 sets x 2 reps = 15,600 kg
vibram fivefingers acceptance
Too wet to play in the park, so hey neighbours we’re group outdoor training in the street!
Warm up single arm snatches
4 x 2.
Tyre drags ironmind harness 40 kg tyre
60 x 4 beginners
120 x 4 advanced
Tyre flips
90 kg x 10 x 4 beginners
200 kg x 5 x 4 advanced
Sledgehammering tyre
5 kg x 20 x 4 beginners
15 kg x 20 x 4 advanced
Powerband stretching.
Very fatigued, one moody new neighbour. This was offset by a woman showing her house,e in the street with the 200 kg.
I asked if I should stop? She said no gives me something to perve at. Awesome neighbour shame she moves and Mr grumpy moved in. LOL
All the above were done with vibram fivefingers. These are great shoes for training! Look hippy but perform very well in strength work. The stresses on the knees are reduced by changing the foot position to a more natural power development alignment.
Matt Wilson 2010
Tools used; kettlebells Squat Rack Olympic Bar Weights Powerbands Agility Bands
Method; TMuscle Article The problem with Hypertrophy Programs by grand Poo Baa Dan John cluster sets 2-3-5 x 3
Warm ups Swings.
Exericises;
Kettlebell snatches 2.3.5 x 3
Squats 2.3.5 x 3
Bench Press 2.3.5 x 3
Good mornings 2.3.5 x 3
Face Pulls, powerband 10 x 3
Rows, agilitybands 10 x 3
Agility band reverse wood chops 10x 3
A good workout very taxing alot of weight lifted in a short time.
Good fatigue no rest breaks just pass the weight on.
Will repeat for a three weak cycle
