Wednesday, October 29, 2008

Taking it Easy

Last week I decided to take a "light" week. Since I've not done that in a while...
Thought It may be wise, it probably was wise. Though, I don't know that I have a clue what a "light" week looks like.
So, here it is...

I phase in the am.

Snatches w/ 24kg: 20/20, 20/20, 20/20
Took 30 sec rest b/w sets and it took about 5 and 1/2 minutes. Not bad for a light week. (I need serious help, i know)
LCCJ w/ 2*16kg: 15 x 5 sets

R-phase in am and pm.

Clean to Squat to Press w/ 2*24kg: 5 x 4 sets
Pull-ups w/ BW: 10 x 4 sets
Dead Lift w/ 160lbs: 5 x 4 sets

R and I phase combined

VO2 Max workout: 15 sec on/15 sec off w/ 16kg: 48 sets of 8
LCCJ w/ 2*24kg: 5 x 11 sets

I-phase in am. R-phase in pm.

A1 - C&P w/ 82.5lbs: 1/1, 2/2, 3/3 x 3 rounds (yes, the "light" week is over...)
A2 - Pull-ups w/ 24kg: 1, 2, 3 x 3 rounds
B1 - Front Squats w/ 2*32kg: 5 x 3 rounds
B2 - Windmills w/ 32kg: 4/4 x 3 rounds
Dead Lifts w/ 165lbs: 5 x 4 sets

That is all. Plan to really hit more S-phase this week as it is coming around the corner.


Franz Snideman said...


Question: When you say do S-phase, are you doing just s-phase drills or do you still add in the R-phase stuff from time to time?

Tim Anderson said...


I really mean I will add in S-phase drills to the R and I-phase I currently do. At least, I hope to be disciplined enough to do so...

How are you, man?