Saturday 28th May 2011
Another super Saturday. Dead lifts and weighted chins were programmed today. With a few warm up sets we worked towards a five rep’ max. Some excellent PB’s today well done Joy. Now listen up guys when lifting heavy lets be intelligent, no lifting with our egos. Some loss of form can be expected I’ve seen lots of videos from the main site competitions with some really ugly rounded backs. If I ever see something getting close to this I will stop you for your own safety. But I cannot see everyone all of the time so I need to be able to trust you.
Once done we moved on to weighted pull ups. looking for two sets of 5 to 8 pull ups. If you were still working towards getting your first strict pull up then it was the lightest band possible and lots of negative resistance. Some good face pulling here. I was very happy.
A real gut buster of:
50-40-30-20-10 reps’ of:
Box jumps and shoulder to overhead. The weight just needed to move form the rack position to an arms locked out over head. Barbells, dumbells or kettle bells, press, push press or push jerk the choice was yours.
This was a real killer with a 25 minute cut off. Those who finished with some spare time were treated to fifty walking lunges. Big respect to Ed for the dry retching.