"People do not lack strength, they lack will" -Victor Hugo
Today I opened up the tool box and got to it. Rest periods were minimal- 1-3 minutes.
Two handed club swipes (done with one club in each hand- 10 lbs. 3x20
Snatches- 24 kg. 1x10 each hand
Two handed jerks- 20 kg. (40 kg. total) 1x10
Club Mills- 10 lbs. 1x10 each hand
Two handed jerks- 20 kg. (40 kg. total) 1x10
Double one hand club armpit cast- 10 lbs. 1x10 each hand. (this was done holding two 5 lb. clubs in each hand)
Two handed jerks- 20 kg. (40 kg. total) 1x10
Snatches- 28 kg. 1x5 each hand
Club Mills- 10 lbs. 1x10 each hand
Double snatches- 20 kg. in each hand 1x3
Two handed swings- 48 kg. 1x10
Snatches- 32 kg. 1x2 each hand.
Finished up with 3 rounds of:
10 two handed 48 kg. swings
followed by
50 foot bear walk with two 40 kilo bells.
Wednesday, April 30, 2008
20080429
Max VO2, 36/36, 20 kilo, 15 reps per set, 20 sets.
Finished. Not much more to say. Worked on Pistols with Tara and split. Felt good. It's definitely better not to keep doing strength work after this, I need the recovery.
Finished. Not much more to say. Worked on Pistols with Tara and split. Felt good. It's definitely better not to keep doing strength work after this, I need the recovery.
Sunday, April 27, 2008
20080426
Walked in and new I should take the day off, but decided to just take it down a notch and proceed.
Max VO2 36/36 16 kilo 19 reps per= 16 sets
Took the weight down to 16 kilos but kicked the reps up to 19 per set. Brought it back down to 18 after the first 12 sets. Productive, but decided to take Sunday off.
Max VO2 36/36 16 kilo 19 reps per= 16 sets
Took the weight down to 16 kilos but kicked the reps up to 19 per set. Brought it back down to 18 after the first 12 sets. Productive, but decided to take Sunday off.
Friday, April 25, 2008
20080425
Max VO2 36/36 15 reps per set
14 sets
20 kilo
Press Ladder 5, 4, 3, 2, 1 20 kg.
Two handed swings 40 kilo
3x 20
Bent Press 20 kilo
1x3 each side
14 sets
20 kilo
Press Ladder 5, 4, 3, 2, 1 20 kg.
Two handed swings 40 kilo
3x 20
Bent Press 20 kilo
1x3 each side
Wednesday, April 23, 2008
20080423= smoked
Today was a strength based day. It snuck up on me.
Started off with my 36/36 cadence test. Six minutes of straight snatching with the 20 kilo. Result was that my 36/36 snatch cadence with the 20 kilo is 15 reps per 36 seconds. This is going to suck.
Next up. 3 rounds of 100 ft. bear crawls with two 32's, followed up by 1 32 kilo TGU on each side.
3 rounds of 5 jerks each side with the 32 kilo and 3 inverted pull ups. These are pull ups where my legs are pulled straight up in the air.
3 rounds of 2 12" box pistols with the 12 kilo and 6 Gorilla snatches with two 24's.
10 push ups with a 45 lbs. plate on my back.
1 each side TGU 40 kilo
Windmills
32 kilo
3 each side
Started off with my 36/36 cadence test. Six minutes of straight snatching with the 20 kilo. Result was that my 36/36 snatch cadence with the 20 kilo is 15 reps per 36 seconds. This is going to suck.
Next up. 3 rounds of 100 ft. bear crawls with two 32's, followed up by 1 32 kilo TGU on each side.
3 rounds of 5 jerks each side with the 32 kilo and 3 inverted pull ups. These are pull ups where my legs are pulled straight up in the air.
3 rounds of 2 12" box pistols with the 12 kilo and 6 Gorilla snatches with two 24's.
10 push ups with a 45 lbs. plate on my back.
1 each side TGU 40 kilo
Windmills
32 kilo
3 each side
Tuesday, April 22, 2008
20080422
8 reps TGU switching sides each rep on the 32 kilo
2 sets of 1 rep TGU on each side with the 40 kilo.
Max VO2 36/36 18 reps per set for 22 sets.
Tomorrow I'm going to re-test my cadence for the 36/36 again, this time with the 20 kilo. At the end of the sets today I was locking out the 16 for a good 2 seconds or more, but I feel picking up the pace to 19 or 20 reps per will not be as beneficial as kicking it up to the 20 kilo.
2 sets of 1 rep TGU on each side with the 40 kilo.
Max VO2 36/36 18 reps per set for 22 sets.
Tomorrow I'm going to re-test my cadence for the 36/36 again, this time with the 20 kilo. At the end of the sets today I was locking out the 16 for a good 2 seconds or more, but I feel picking up the pace to 19 or 20 reps per will not be as beneficial as kicking it up to the 20 kilo.
Sunday, April 20, 2008
20080420
Today at Equinox with Chris Nash:
Max VO2 20 minutes= 40 sets.
I used the 20 kilo and kicked it up to 7 reps per set. Yeah... this was harder.
TGU- 5 minutes switching hand to hand with the 32 kilo= 8 reps
Bear walks with the 32's= two stretches of 100 feet.
Max VO2 20 minutes= 40 sets.
I used the 20 kilo and kicked it up to 7 reps per set. Yeah... this was harder.
TGU- 5 minutes switching hand to hand with the 32 kilo= 8 reps
Bear walks with the 32's= two stretches of 100 feet.
Saturday, April 19, 2008
20080419
Man, I am fired up. Made my sandbag today after I realized I could pick up sand on the cheap from Home Depot.
Hit the Max VO2 36/36 for 20 sets at 18 reps per set. Didn't drop any reps, all good. Not particularly winded either. I'm going to re-test my cadence this week. A little trouble on my left hand as I forgot to shave my calluses yesterday, but I just shaved them down between sets and no problems.
Finished up with some TGU with the sandbag. Kept it light at 100 lbs. and hit five on each side. Really got the obliques and all things rotational. :)
Hit the Max VO2 36/36 for 20 sets at 18 reps per set. Didn't drop any reps, all good. Not particularly winded either. I'm going to re-test my cadence this week. A little trouble on my left hand as I forgot to shave my calluses yesterday, but I just shaved them down between sets and no problems.
Finished up with some TGU with the sandbag. Kept it light at 100 lbs. and hit five on each side. Really got the obliques and all things rotational. :)
Thursday, April 17, 2008
20080417
Ok, back on track. This week was a lot of Max VO2 and Get Ups. Most likely it will stay this way.
Yesterday was strength based work with many Turkish Get Ups, Presses, and some heavy long cycle (2x24 kilos)
Today I hit the 36/36 Max VO2 at 18 reps per set for 20 sets. Ouch. This sucked, but I made it to the end without dropping any reps. Decided I wasn't done yet and did 10 sets of 32 kilo TGU 1 on each side for a total of 20 with minimal rest between sets. I feel strong in these and am going to start trying for 5 minutes straight next week, switching side to side each rep with no rest.
Finished up with Bear Crawls using two 32 kilos. Did two rounds of fast walks for 100 feet each. Good times. Fried right now, tomorrow back to Bikram to unwind and no training.
Yesterday was strength based work with many Turkish Get Ups, Presses, and some heavy long cycle (2x24 kilos)
Today I hit the 36/36 Max VO2 at 18 reps per set for 20 sets. Ouch. This sucked, but I made it to the end without dropping any reps. Decided I wasn't done yet and did 10 sets of 32 kilo TGU 1 on each side for a total of 20 with minimal rest between sets. I feel strong in these and am going to start trying for 5 minutes straight next week, switching side to side each rep with no rest.
Finished up with Bear Crawls using two 32 kilos. Did two rounds of fast walks for 100 feet each. Good times. Fried right now, tomorrow back to Bikram to unwind and no training.
Thursday, April 10, 2008
20080410
Quick one here...
5 minutes of TGU with the 24 kilo, strong all the way through. Bumping it up to 28 kilos next time.
25 minutes of max VO2 snatches- 16 kilos.
Mostly 7 reps but had to back off to 6 in the last 10 minutes as I could feel I was about to rip my left hand.
Done.
5 minutes of TGU with the 24 kilo, strong all the way through. Bumping it up to 28 kilos next time.
25 minutes of max VO2 snatches- 16 kilos.
Mostly 7 reps but had to back off to 6 in the last 10 minutes as I could feel I was about to rip my left hand.
Done.
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