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Success 07-03-2012 06:38 PM

Sucess Log
 
I'm training for the Tactical Strength Challenge competition in Sept 2012 which has 3 parts:

1. 3 attempts for max raw deadlight single
2. Max one set of regular pullups (no kipping)
3. Max 1 arn KB snatches in 5 minutes. Arm switching allowed. KB weights differ based on the class you are in. For my class the weight is 24kg.
The best person at the 3 events combined according to their algorithm wins the event.


This event is held twice a year in May and September. I competed the first time in May 2012 and did the following:
1. Deadlift 350 lbs.
2. Pullups: 12 reps
3. Snatch: 90 reps

My goals for September are:
1. Deadlift 400
2. Pullups 16
3. Snatches 120

I will post the last few weeks of my training to catch up to the present.


Workout schedule

Wed
- Deadlift
- Pullups (have now switched to weighted pullups for this day)
- KB 1-arm swings with heavier KB
- other stuff if desired

Fri
- Pullups
- 1 arm snatch (optional)
- just added 20 rep squats
- other stuff if desired


Sun
- Pullups
- 1 arm snatch
- other stuff if desired


some of the other stuff
- sandbag lifts
- turkish getups
- etc.

Success 07-03-2012 06:44 PM

Listing work sets only. All weights in pounds.

5/18/12 Fri

Deadlifts
310 2x5

1-arm KB Swings
holding both 53 lb. in hand and 20 lb. on wrist of same arm
Swing 10+10 (10 each arm)
6 sets in 6:26
Total reps 120

Jen 07-03-2012 06:46 PM

That event sounds fun! Nice deadlifts!

BendtheBar 07-03-2012 06:46 PM

Quote:

Originally Posted by Success (Post 256355)
My goals for September are:
1. Deadlift 400
2. Pullups 16
3. Snatches 120

I will post the last few weeks of my training to catch up to the present.

Good goals. Hope you hit them and then some.

Success 07-03-2012 06:48 PM

5/20/12 Sun

Pullups
Pullups: 8
Chins: 9
Pullups: 8
Chins: 7
Pullups: 5
2:30 breaks between sets


KB 1-arm snatch
6 Left hand + 6 right hand
15 sets in 15:00

Success 07-03-2012 08:41 PM

Quote:

Originally Posted by Jen (Post 256359)
That event sounds fun! Nice deadlifts!

Thanks, I'm GOING for it...

Quote:

Originally Posted by BendtheBar (Post 256360)
Good goals. Hope you hit them and then some.

Thanks for the encouragement! I hope to exceed all of these. :ms:

Success 07-03-2012 08:47 PM

5/23/12 Wed

Deadlift
310 3x5


1 arm KB Swings
holding 53 in hand + 20lb KB on wrist
10 L + 10 R
8 sets in 9:34
160 total reps

Success 07-03-2012 08:51 PM

5/25/12 Fri

Pullups
Pullups: 9
Chins: 9
Pullups: 8
Pullups: 6
Chins: 6
2:30 breaks between sets


KB Goblet squats
20 lb 1x10
35 lb 1x5
53 lb 1x3


Turkish getups
20 1x5
35 5L 5R
53 1L 1R

Success 07-03-2012 08:56 PM

5/27/12 Sun

Tabata bike
8 sets 20 sec. on 10 sec. coasting

Pullups
Pullups: 10
Chins: 8
Pullups: 7
Chins: 6
Pullups: 6
2:30 breaks between sets

1 arm KB Swings
53lb
5L+5R
15 sets
14:26
total 150 reps


Sandbag training

Clean from floor to shoulder
50lb 1x20

Zercher clean
70 1x20

Clean
80 1x10

Sandbag complex
reps

Sandbag Jumps
80 1x10


Clubbat Swings
12lb 1x10

Success 07-03-2012 08:57 PM

5/28/12 Mon

30 min bike


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