Generally if you were to ask me which day in my training week is my favourite, I would hesitate with uncertainty. Upper body work is not really a favourite, because my upper body is basically weak; however, I do enjoy most aspects of my training. Picking a favourite day isn’t an easy thing to do. Since my last competition, my training has looked vastly different than it has for a long time. This is not a bad thing, but it has been tougher than training for a competition in some ways. As I was driving to the gym this afternoon, I thought about what I’d be doing today and felt almost a sense of relief that I’d most likely be doing block pulls. My training lately has been a lot of single leg work. I’m not complaining…not really! I know there is tremendous value in switching up the training, and I am more than willing to put in the work. Somehow block pulls just feel less challenging than the single leg stuff. In fact, I was given the option today to do block pulls or trap bar deadlifts. I chose block pulls, which was probably the better choice anyway, since the blocks are about the height where I tend to run into trouble when deadlifting.
1a. single arm landmine presses
45 lbs x 6 each, 55 lbs x 8 each, 65 lbs x 7 each, 65 x 6 each, 65 x 7 each, 55 x 20 each
1b. block pulls, with a pause hovering just off the blocks
75 or 95 lbs (not sure what was on the bar) x 6, 135 lbs x 8, 165 x 8, 185 x 8, 185 x 8
These were really good. Lowering the bar to barely skim the blocks and pause there helped with keeping the bar close to my legs. Back positioning was good. I was using my legs. All good.
1c. V sits
x 6, x 8, x 6, x 5 or 6
2a. walking lunges with kettlebell in opposite hand, one side at a time, with knee raise
12kg x 8 each, 16kg x 10 each
These were actually rather easy. The hardest part was resisting the natural inclination to step forward with the opposite leg after each rep.
2b. supine rows on the rings, with legs straight + with knees bent
x 5 + 6, x 5 + 8
2c. hanging leg raises
2 sets of 10
2d. standing kettlebell triceps extensions
12kg x 10 x 2 sets
3a. yoke walk
185 lbs x 4 lengths (about 60 feet), 205 lbs x 4 lengths, 205 lbs x 5 lengths (about 75 feet), 205 lbs x 5 lengths
I haven’t done yoke walks very often and not for a long time, but they’re super fun.
3b. close grip floor presses with a pause at the bottom
75 lbs x 12, 75 lbs x 9