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Durniat Strength - Optimal Performance Training

Url:	http://optraining.blogspot.com
Author(s):	Pending confirmation. Help us confirm the author.
Language:	English
Tags:	Kettlebell, strength, lifting
Description:	A place to see how I train and what I do to become strong.
Ratings	Not rated yet.
Popularity:	3 Followers

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Dec. 24 - Thursday

De-Load weekGeneral conditioning and lifting dayBench Press w/ 70# chains - 4 x 8 @ 102#Bent Over Row8 x 140#8 x 1842 x 8 @ 195Axle Rack Pull5 x 145 kg3 x 5 @ 175 kg

2009-12-24

Dec. 23 - Wednesday

2-arm LC @ 24kg - 5 minutes @ 6 rpmSS Squat5 x 115 #5 x 1555 x 185 (40%)5 x 225 (50%)5 x 275 (60%)

2009-12-23

Dec. 22 - Tuesday

De-Load weekSnatch @ 24kg, single arm switch - 6 minutes @ 18 rpmDeadlift5 x 60kg5 x 1005 x 110 (40%)5 x 140 (50%)5 x 165 (60%)Grip work

2009-12-23

Dec. 21 - Monday

De-Load week2-arm LC @ 32kg- 5 minutes @ 6 rpmDips5 x bodyweight5 x 16kg5 x 24kg5 x 32kg5 x 32kgPullups - 5 x 5 @ bodyweight

2009-12-21

Dec. 18 - Friday

2-arm Jerk @ 24kg, - 6 minutes @ 10 rpmSafety Squat - 14" box5 x 155#5 x 2455 x 3355 x 3355 x 3353 RoundsPistol @ 11" box x 8 (r/l)Exercise Ball Leg Curls x 15Single Leg Calf Raise x 15 (r/l)I just...more

2009-12-18

Dec. 17 - Thursday

Heavy Bag and hurdle jumps for warm-up2-arm Jerk @ 36kg - 8 minutes @ 4 rpm, 5 reps last minuteStanding 1-arm DB Press (r/l)8 x 50#8 x 608 x 708 x 702" DB Row (r/l)8 x 100#8 x 1208 x 1308 x 130

2009-12-17

Dec. 15 - Tuesday

2-arm Jerk @ 32kg - 5 minutes @ 8 rpmBack Squat5 x 135#5 x 2255 x 3053 x 3453 x 385GH Raise - 100 reps total - 15, 15, 10, 10, 10, 10, 10, 10, 5, 5

2009-12-15

Dec. 14 - Monday

Agility Ladder Warm-up1-arm LC @ 32kg, switch every minute- 20 minutes @ 10 rpmDips5 x 24kg5 x 36kg5 x 44kg5 x 48kg5 x 60kgPullup5 x bodyweight5 x 4kg5 x 8kg5 x 12kg5 x 16kgTired and run down from ...more

2009-12-14

Dec. 10 - Thursday

2-arm LC @ 28kg - 5 minutes @ 8, 8, 8, 6, 8Rest 5 minutes- 5 minutes @ 6 rpm1-arm C+J @ 40kg - 10 / 101-arm Jerk @ 48kg - 8 / 8Assortment of dips and pullups/rope climbing to finish.

2009-12-11

Dec. 8 - Tuesday

2-arm LC @ 32kg - 3 minutes @ 6 rpm - 3 minutes @ 6 rpm - 3 minutes @ 6 rpmBack Squat5 x 135#5 x 2253 x 285 (70%)3 x 325 (80%)5 x 365 (90%)1-arm C+J (r/l)6 x 40kg6 x 48kg3 x 60kgI had forgotten how...more

2009-12-08

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