Week 5 with Coach Rudnev!
Another great week.
LC 2x24kg 1min 10 reps 1min rest
LC 2x26kg 1min 10 reps 3min rest
LC 2x24kg 5min static hold set - 10 secs in each phase of LC.
2 rpm for 4 mins , 9 reps in 5th min.
Sumo Sqauts 1x40kg bell 90 reps
Snatch work with gloves 1x16kg bell 8 mins 15-17 rpm
Run 3 km
LC 2x24kg 1min 30 secs 5,9 reps
LC 2x26kg 1min 30 secs 4,9 reps 2min rest between
LC 7 min static hold set 10 sec in each phase of LC
2x24kg bells 2rpm for 6 mins 9 reps on 7th min.
Circuit Training - Hanging leg raise,pushups on kbs,Back extensions, 1 arm kb row 26kg, russian twist, split sqauts with racked kb, V snaps.
15-20 reps per exercise, no rest between.
10 mins on 2foot Plyobox.
LC 2x24kg 3mins 8,8,8. reps rest 2mins
LC 2x26kg 3mins 7,7,7 reps.
LC 10 min static hold set- 10 secs in each phase of LC
2x24kg 2rpm for 9 mins, 10 reps in 10th min.
RUN 5k WALK 1k.
Very happy with my results this week. Endurance is coming together nicely.