Sunday, September 8, 2019

Weeks 19 & 20: Kelvin Coaches New Tricks

Me, Coach Kelvin and Pat.

EVENTS Week 20: The Push w/Coach Kelvin - Saturday September 7th
Warmup:
glute/scap burnout
10 strict press w/bar
10 x depth-drop snap-downs
10 x body weight squats
10 x band pull-aparts overhead & infront
Push-press technique w/barbell:
Dip, extension, toes
Punch and heels, lock-out
60 kg x 10
Push-jerk technique w/axle:
Snap-down
Drive-back w/bands
Push-press + quarter squat
Push-jerk
70 kg x 10
Jerk dips:
Dip, hold extension, decelerate & absorb bar
Push-jerk pyramid w/axle:
70 kg x 5, 4, 3, 2, 1
65 kg x 5, 4 - fail - right arm underpowered
60 kg x 5, 4, 3, 2, 1
Prowler drag w/rope:
140 kg x 15 meters
170 kg x 15 meters
200 kg x 15 meters
DB front raises (p/h):
12.5 kg x 3 x 10
Cardio:
assault bike 5 mins @ +50 rpm

EVENTS Week 19, Template 1 - Saturday August 31st
Farmers walk (p/h):
55 kg x 4 x 15 meters - no drops
85 kg x 3 x 3 x 15 meters
Bench press w/swiss bar:
49 kg x 10
69 kg x 10
79 kg x 10
89 kg x 10
99 kg x ME 6
59 kg 15
Hamstring curls (p/l):
20 kg x 15 TPR
17.5 kg x 15
15 kg x 15
12.5 kg x 15
Cardio:
assault bike 5 mins @ +50 rpm

PULL Week 19, Template 1 - Tuesday August 27th
Deadlifts:
75 kg x 10
125 kg x 5
175 kg x 3
225 kg x 2 - double overhand, no belt
265 kg x 1
Leg extensions (p/l):
27.5 kg x 3 x 15 PR
Meadows rows (l&r):
50 kg x 2 x 10 TPR
Seated rows neutral grip (l&r):
75 kg x 3 x 10
Face-pulls:
49.5 kg x 3 x 20

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