Back in the Groove
Today was the start of a new programme I have written that combines a lot of different ideas melded into an ongoing programme.
It consists of two workouts a week which is what looks like will be the easiest for me to get in at the moment due to my new work schedule.
It has elements, of Westside, Dan John, Buddy Morris, Ashley Jones and GAIN network coach ideas weaved throughout it.
The goal is to get stronger, and stay athletic - but also with the realisation that I'm not 20's and 30's anymore and going for high totals etc.
One goal is to get a 100kg Split jerk, Keep the 100kg Clean and rebuild my Deadlift back up to close to 2x bodyweight again.
Today's workout
Warm-up
Functional Neurology exercises
Rocker
Rolls
Crawls
Goblet squat + curls
Main Event - Horizontal Load Week
A1. Power Clean 3 x 3 @60, 64, 70kg
B1. Snatch Grip Deadlift 3 x 3 @70, 74, 80kg
C1. Barbell Good Morning 3 x 8 @30kg
D1. Split Jerk 5 x 2 @40kg (av. speed1.23m/s, Push band)
E1. Pendlay Row 3 x 8 @40kg
F1. Ab Wheel from crouch 2 x 5
With Horizontal Loading, each exercise is completed before moving to the next.
The weights are also not maximal for the heavy movements this week, but at intensities that should stimulate the system to wake up (it's been a bit under-stimulated from an intensity perspective over the last 4 weeks).
This is an experiment of one so keen to see how it goes.
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