Monday June 29, 2009

POWER ENDURANCE

Warm Up:
3 Min. Double Under practice +
Dynamic Stretching+

BB Complex 4x6: Row, muscle squat clean, military press, back squat, pull ups

Workout:
6x5 Clean & Jerk @155#

3x Double Eagle (Sled w/ 45# plate, start with 2 kb's in rack position(i used 1.5 pood, 53#), perform 8x deep squat's, lower kb's to farmer hold, run 15meters pulling sled, drop both kb's into sled and pull backwards to start)=1 rep

2x 15meter tractor tire flip (aprox 150lbs)/jump through and back each flip + 25 kb swings 53#

NOTES:

Double under practice is a great way to get the blood pumping. After about 25 in a row, your forearms start burning, it get hard to breathe, and you have to stay extremely focused on timing your jump and spinning the rope. When I watch athletes do double unders, they usually try to jump really high to compensate for having to spin the rop twice. This will drain your energy and you wont get passed 5-10 consistent jumps. The trick is to keep your normal jump and keep the rope speed high.

The BB complex is a more specific warmup for the workout about to be performed. Since im going to be C&Jing a decent amount of weight, I want to make sure all the muscles and joints used in the movement are warm(the Clean & Jerk requires movement from basically every joint and muscle in the entire body).

155lbs for a clean is pretty much warm up weight for me (my power clean is 285#). But when done with a squat clean and jerk 5x it has a power endurance effect on my body. 5 reps straight was enough to leave me gassed and ready for a 2 min rest between sets. My jerks felt very fast and powerful today, I was happy with how I performed.

Today was my first time doing double eagles. I think the weight of the sled was too light for the run but deffinately burned the shit out of my legs when pulling it backwards to the start. I also took 2 min between each set. Next time I will rest either 1 min or a 1:1 rest period.

The last circuit was meant to be 4 rounds. All of these were meant to be different workouts but I scaled the end and cut one out to make it into 1 big workout. This is absolutely gassing. After the first round its hard to breathe, my back was getting tight, and the kettlebell got so effing heavy.

All in all today was a solid effort.

Here's a video of double eagles done with sand bags + Rope Climbs