China 2013: T-1 day

So tomorrow my journey to China begins. I'm really looking forward to this. As I've pointed out in [this post], I was pretty busy over the last time. Therefore (and because of my shoulder impingement) I focussed strongly on S&C work. Guess I'll be able to equalize a lot of things (when training in China) by bringing strength and power into play...

Below you'll find a table roughly summarizing what I've been doing over the last couple weeks. This is basically the continuation of [this halfway report]. Might not seem a lot, but then it was hard work, I can tell you that...

Week 4	Session 1	Date 2013-06-10
Warmup
	/
Power
	Power Snatch from hang
		30 x 3
		35 x 2
		40 x 3
		45 x 2
		50 x 2
		50 x 2
		50 x 2
Strength
	Front Squat
		72,5 x 5
		82,5 x 5
		92,5 x 6
	DB Press
		22,5 x 5
		22,5 x 4
		22,5 x 4
Assistance
	Deadlift
		130 x 3 (1' rest)
		130 x 3 (1' rest)
		130 x 3 (1' rest)
		130 x 3 (1' rest)
		130 x 3 (1' rest)
		130 x 3 (1' rest)
		130 x 3 (1' rest)
		130 x 3 (1' rest)
		130 x 3 (1' rest)
		130 x 3
	Pull-Up
		BW x 6 (15'' rest)
		BW x 5 (15'' rest)
		BW x 4 (15'' rest)
		BW x 3 (15'' rest)
		BW x 2
	Ball-Supported Renegade Rows
		25 x 8/8 (45'' rest)
		25 x 8/8 (45'' rest)
		25 x 8/8 (45'' rest)
		25 x 8/8
	Total Time	~65'
Week 4	Session 2	Date 2013-06-12
Warmup
	/
Power
	Power Snatch from hang
		30 x 3
		35 x 3
		40 x 2
		45 x 2
		45 x 2
		45 x 2
Strength
	Deadlift
		105 x 5
		120 x 5
		135 x 4
	Pull-Up
		BW x 5
		BW + 10 x 5
		BW + 22,5 x 4
Assistance
	Pull-Up
		BW x 6 (15''rest)
		BW x 5 (15''rest)
		BW x 3 (15''rest)
		BW x 2 (15''rest)
		BW x 1
	Total Time	~35'
Week 5	Session 1	Date 2013-06-17
Warmup
	KB Deadlift	16 x 10
	KB Goblet Squat	16 x 10
	KB Swing	16 x 10
	KB Clean & Press	16 x 10/10
	KB Get Up	16 x 3/3
	KB Windmill	16 x 3/3
Power
	Power Clean from Hang
		40 x 3
		50 x 3
		60 x 3
		70 x 2
		75 x 1
		75 x 1
		75 x 1
Strength
	Front Squat
		75 x 3
		90 x 3
		100 x 3
	DB Press
		22,5 x 3
		25 x 3
		27,5 x 3
Assistance
	Pull-Up
		BW x 6 (10''rest)
		BW x 6 (10''rest)
		BW x 4 (10''rest)
		BW x 3 (10''rest)
		BW x 1
	Cable Rows
		7 x 8 (45''rest)
		7 x 8 (45''rest)
		7 x 8 (45''rest)
		7 x 8
	Total Time	~60'
Week 5	Session 2	2013-06-19
Warmup
	KB Deadlift	24 x 10
	KB Goblet Squa	24 x 10
	KB Swing	24 x 10
	KB Clean & Press	24 x 3/3
	KB TGU	24 x 3/3
Power
	Power Clean from Hang
		40 x 3
		60 x 2
		80 x 1
		80 x 1
		80 x 1
Strength
	Deadlift
		115 x 3
		130 x 3
		145 x 2
		145 x 3
	Pull-Up
		5 x 3
		15 x 3
		30 x 3
Assistance
	Pull-Up
		BW x 5 (10'' rest)
		BW x 5 (10'' rest)
		BW x 3 (10'' rest)
		BW x 2 (10'' rest)
		BW x 2
	Suspended Rows
		BW x 8 (45'' rest)
		BW x 8 (45'' rest)
		BW x 8 (45'' rest)
		BW x 8
	Total Time	~60'
Week 6	Session 1	2013-06-24
Warmup	/
Power
	Power Snatch from Hang
		40 x 3
		50 x 3
		60 x 1
		65 x 1
		62,5 x 1
		62,5 x 1
Strength
	Front Squat
		82,5 x 5
		95 x 3
		105 x 3
	DB Press
		22,5 x 5
		25 x 3
		27,5 x 2
Assistance
	Pull-Up
		BW x 15 (1' rest)
		BW x 4 (1' rest)
		BW x 5 (1' rest)
		BW x 4 (1' rest)
		BW x 4
	Cable Rows
		8 x 8 (45'' rest)
		8 x 8 (45'' rest)
		8 x 8 (45'' rest)
		8 x 8
	Total Time	~45'
Week 6	Session 2	2013-06-28
Warmup
	KB Deadlift	24 x 10
	KB Clean-to-Squat	24 x 5/5
	KB TGU	24 x 3/3
	KB Windmill	24 x 5/5
	KB Swing	24 x 10
Power
	Power Snatch from Hang
		40 x 1
		50 x 1
		60 x 1
		62,5 x 1
		62,5 x 1
		62,5 x 1
Strength
	Deadlift
		120 x 5
		140 x 3
		150 x 3
	Pull-Up
		BW + 10 x 5
		BW + 22, 5 x 3
		BW + 35 x 3
Assistance
	Pull-Up
		BW x 10 (1' rest)
		BW x 8 (1' rest)
		BW x 4 (1' rest)
		BW x 4 (1' rest)
		BW x 4
	Suspended Rows
		BW x 10 (45'' rest)
		BW x 10 (45'' rest)
		BW x 8 (45'' rest)
		BW x 5

Well, S&C wise, I'll do something along the lines of the [Naked Warrior] program just so as not to loose too much strength. Would be a pity... My main focus, however, will clearly return to martial arts practice, specifically, exploring the [Chinese Martial Arts] (CMA).

I'll keep you posted.
So long,

take care