Saturday, June 22, 2019

Template 1, Week 9: Fast Track to Qualifiers 2019

IF THIS works, I'll be pretty damn happy.

Now that my right side is finally ready, and motivated by the prospect of competing this year, the handbrake has been taken off, training-wise. For starters, deadlifts will be making a more regular appearance in my routine. To make room for them - and also to try and reduce the trauma that my lower posterior is being put through - I've swapped them in for cambered bar Good mornings.

Also, as from next week, I'll be exchanging the cambered bar for the axle squat, and axle clean-press now takes precedent over log work. I'll keep my other press variations in the mix, as it would be stupid to do otherwise. But the aim is to get my axle back up to my regular form in the next five to six weeks...

Since I was doubly keen to deadlift again (and since I also figured my arms could use a little more rest time), I exchanged Press for Pull this Tuesday. Then, due to other constraints, I was not able to press later this week. So I added some axle work Saturday.

Events training was one of the best sessions this year... though I did make it harder for myself. For the first three runs at 290 kilograms, I set the yoke one rung lower than normal, which made the pick harder than it needed to be. Consequently, I did five runs instead of six.

And I decided to make the farmers walk high-intensity by doing them in sets of four, which added a cardio aspect my lazy ass could probably do with.

EVENTS week 9 Template 1 - Saturday June 22nd
Axle clean-press:
50 kg x 6
70 kg x 4
80 kg x 4 x 4
Yoke walk:
130 kg x 15 meters
210 kg x 15 meters
250 kg x 15 meters
290 kg x 5 x 15 meters
Farmers walk (p/h):
55 kg x 2 x 4 x 15 meters - high intensity, 4 runs per set

PULL week 9 Template 1 - Tuesday June 18th
70 kg x 10
100 kg x 5
130 kg x 3 x 10
Meadows rows (l&r):
42.5 kg x 3 x 10
Seated rows (neutral):
left 75 kg x 3 x 10
right 45 kg x 3 x 10
49.5 kg x 3 x 20
-super-set with-
DB side raises (p/h):
10 kg x 3 x 10
Assault bike 5 mins @ +50 rpm

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