12/5 and 12/6 training

12/5

Heavy Getup Day

12kg x 2/2, 16 x 2/2, 18  x 2/2,  24 x 1/1,  28 x 1/1, 32 x 1/1, 36 x 1 right/32 x 1 left, 40kg x 4 reps right side, 32kg x 4 reps left side.

This may seem like too many Getups but I consider all of the sets with the 24kg bell and lower to be warmup sets and my working sets 28kg and higher.  I currently practice heavy presses/light Getups early in the week  and heavy getups/light presses at the end of the week.  This enables me to work Getups and presses but not overwork my shoulders and upper back.

12/6
Double Cleans
Finally squeezing Cleans into my training.  

12kg x 2 sets - 7 reps
16kg x 2 sets - 7 reps
24 kg x 5 sets - 5 reps with a Military Press at the end of each set.  If I feel up to it, next time I train double 24kg bells I will do a MP on the last 2 reps of every set.  Will see how my shoulder feels as I don't want to rush anything but this feels like a reasonable progression.  Goal is do go 5 cleans followed by a press on each rep for 5 sets with the 24kg bells. 

2-Hand Swings

I guess I am starting to call this the 7 & 12 swing routine.  I am using this progression for myself and any of my students who have their swing dialed in.  We pick a weight for the 7-rep sets and a bell one notch lower for the 12-rep sets.  Once we can complete the entire 15 minutes with good form we jump each bell up a level.  I started this progression today myself like this:

32kg x 10 sets on-the-minute of 7 reps
28kg x 5 sets on-the-minute of 12 reps

Felt moderately easy so the next time I do this exercise I will use the 36kg bell for the 7-rep sets and the 32kg bell for the 12-rep sets.  Long term goal is simply to keep adding weight, using bigger and bigger bells with consistent form.

Post by Yogi Steve Hkc.

Post by Yogi Steve Hkc.