Light high-rep sets of:
Bench press
French press
Shoulder press (bar)
Pull-overs
Lat-pulls
Felt muscle soreness in pecs and shoulders this morning :-).
Wedensday 8th
Jerk 2x20kg: 5
Jerk 2x24kg: 5
(start generator work)
Jerk 2x28kg: 6 (5breath lockouts)
Jerk 2x24kg: 19 (2 breath lockouts)
Jerk 2x20kg:16
Jerk 2x20kg:17
Snatch 28kg: 5/5 (5breath lockouts)
Snatch 24kg: 17/17 (2breath lockouts)
Snatch 20kg: 29/29
(end generator work)
Snatches 12kg with fleece gloves: 4 min
Did the second session with the Generator (LINK). It was so fun and varied last time; even harder today. 44 years young, I should probably put the progression curbe on "flat," not medium. (Ed. cf comments below)
The 12kg snatches was to try out a new breathing pattern in snatch.
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| This session deserves a Charles Bronson picture. |
2 comments:
I have been following discussions about "generator" in forums in many countries. There seems to be common missunderstanding about what "progression curve" means?
Program uses six session microcycles. "Flat" means that there isn't as great difference in volume between first and sixth session. Where as "steep" means that there is quite big difference between first and sixth session and again big a drop after every sixth session.
So "flat" isn't easier. It actually has most total volume. Some people just like to train like that.
I myself do the steep version. It's also easiest psychologically. :)
Thanks for noticing Kalle! After having compared flat and steep versions I see the layout clearer.
You have ca seven weeks - the end goal/desired points is the same. It is really about a flat (more homogenous training) or steep (bigger variation) way to approach the end goal.
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