Tuesday, 13 August 2013

Strength training - Verbier 5th August-10th August

It's been a while since my last blog, but mainly have been keeping my updates on my Mason Survival FB Page  -  Mason Survival FB page.

I returned back to Switzerland on Sunday 4th August, having been back in the UK for the last 3 months.

I have been concentrating on more strength/speed type training for the last 2 month, working on increasing my speed on lifts, assistant exercises to ultimately to get stronger.

I have been training with the Guys at Max Strength and have been doing lots of banded work, deficit/partial lifts, speed lifts, specific assistance work and its been a great 2 month training.

So, now I'm back in Verbier for the next 4 weeks and still going to be focusing on the same goal...GET STRONGER AND FASTER!

box squats in the garden

Monday 5th August

Box squats 10x2@120kg 1 Min rest in between sets
Glute ham raises 6x5
Back Extensions 4x12
TRX Face pulls 3x20
Banded Good mornings 3x20
Banded Pull aparts 3x20

Tuesday 6th August

Close grip Paused Bench Press (pause at bottom, middle and lock out for 3 secs) 3x3 @80kg
Strict press 7x2@60kg
40 Strict Rope pullups

Wednesday 7th August

Speed Deadlifts 12x3 @120kg
Bent over rows 5x6 @80kg
Side Bends 4x20 @20kg

                                                                                    Friday 8th August

Back Squat 6x3@120kg
Bench press (Pause at bottom and top) Descending ladder 10@60kg 8@70kg 6@75kg 4@85kg 2 @100kg
Fat grip Hammer curls 4x9@15kg

Sunday 10th August

Powerclean and Powersnatch practice

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