Primary: Pull 1 - Quad Dominant 1 - Cleans 2
[Medball slams & Pull ups] - [Jump Squats & Leg press] - [Kneeling box jump cleans]
Method: Explosive 5 reps
Bulletproofing & Grip
Explosive Contrast Work:
A1: Overhead medball slams 10x5
A2: Standing stick grip pull ups 10x5, 90-120s rest
1:5 - 2:7.5 - 3:10 - 4:12.5 - 5:15 - 6:17.5 - 7:20 - 8:22.5 - 9:bw - 10:25kg
B1: Medium box squat jump 5x5
B2: Leg press 5x5, 90s rest
1:115 - 2:120 - 3:125 - 4:130 - 5:135
C: Kneeling medium box jump cleans 5x3, 90s rest
1:40 - 2:42.5 - 3:45 - 4:47.5 - 5:50
- Forgot it was 5x5
Standing neck extensions 3 reps for max rounds with 30s rest between rounds
15 rounds x 17.25kg
Band resisted alligator smash 5x20s & 4x10s & 1x5s, 60s rest
1:2x5kg plates x 20s on the 2 mark on the band
2:2x5kg plates x 20s on the 3 mark on the band
3:2x5kg plates x 20s on the 4 mark on the band
4:2x5kg plates x 20s on the 5 mark on the band
5:2x5kg plates x 20s on the 6 mark on the band
6:5+10kg plate x10s on the 2 mark on the band
7:5+10kg plate x10s on the 3 mark on the band
8:5+10kg plate x10s on the 4 mark on the band
9:5+10kg plate x10s on the 5 mark on the band
10:2x10kg plates x5s on the 1 mark on the band
Yeah I've used towels on many occasions without any incidents. You do have to change the towels now and then if you have a pair designated for training though, as they will begin to tear at some point.
I put a video in the first log doing some towels dl's
I'd recommend towels over a GI any day! Towels, fat grips, sticks, baseballs or gi grips all have the same purpose; Putting a sport specific element into the exercise, in this case to getting a stronger grip. So while were at it, we might as well make it hard as possible for the grip, as the total weight we'll be able to pull will be sub par to a regular deadlift and as a result will the stress on the back.
Towels are harder to hold on to than a gi due to the rugged material kimono's are made of.
I'd also point out that it's much easier to carry a couple of towels than a pair of gi's.
- I've worked a lot of different variations and the hardest was the stick grips with a pair of slippery gloves. Sucked so much.
I'm not surprised that google can't find any information on the stick's as they are homemade. Easy to make though..