Heavy swing and snatch day.
---
Off the deadlifting today as I prepare to max on Friday.
Two handed swings
10 sets of 20 reps each- 40 kg.
Snatches
10 sets of 5/5- 32 kg.
This definitely took it out of me. 32 kg. snatches are going up easier, and some of them feel as smooth as with the 24 kg. Knocked the wind out of me. In a good way :)
My grip is getting stronger.
I worked hard on stabilizing my feet, as my right foot always wants to twist out. I put it up against the 40 kg. during the snatches to keep it aligned.
Tuesday, June 24, 2008
Monday, June 23, 2008
20080622
Max VO2 36/36 14 sets 20 kg. 16 reps per set.
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Kicked it up to 16 reps per set and stuck with all hard-style snatches. Started to toast my grip before too long, but it worked.
Finished up with pressing ladders. 4 ladders, 5 rungs, 16 kg.
Tried bent pressing with the V.F. 24 kg. bell. These things aren't awesome for grinds.
---
Kicked it up to 16 reps per set and stuck with all hard-style snatches. Started to toast my grip before too long, but it worked.
Finished up with pressing ladders. 4 ladders, 5 rungs, 16 kg.
Tried bent pressing with the V.F. 24 kg. bell. These things aren't awesome for grinds.
Friday, June 20, 2008
20080620
Heavy dead and snatch day.
---
This one was rough, definitely an off day. Also the last one in the cycle before I pull the new Max next week.
2 set warm up
Deadlift- 2x223
Snatch- 7x24 kg each side.
Work sets
Deadlift- 2x313
Snatch- 5x32 kg. each side.
Had to dial the snatches back down to 5 reps today as I was feeling toasted from the get go. Stuck with hard style, no GS.
Finished the sets, but like I said, this was a tough one to make it through. Worked some new stuff with the deads and they went up easy, but for some reason the last two sets were murder. Just the lifts grinding me down. I think it's good that today was the end.
---
This one was rough, definitely an off day. Also the last one in the cycle before I pull the new Max next week.
2 set warm up
Deadlift- 2x223
Snatch- 7x24 kg each side.
Work sets
Deadlift- 2x313
Snatch- 5x32 kg. each side.
Had to dial the snatches back down to 5 reps today as I was feeling toasted from the get go. Stuck with hard style, no GS.
Finished the sets, but like I said, this was a tough one to make it through. Worked some new stuff with the deads and they went up easy, but for some reason the last two sets were murder. Just the lifts grinding me down. I think it's good that today was the end.
Wednesday, June 18, 2008
20080618
Max VO2 36/36 22 sets 20 kg. 15 reps per
This was hard, but didn't kill me, despite the fact that I was making sweat angels on the floor after the workout. Main limiting factor was a tweak in my right forearm that made my grip tire faster. Left side felt fine. The weak right grip wore me down. Screwed up my count and went two sets over. No big deal. I'll stick with this a couple more weeks and bump up the cadence. Good times.
I'm glad I'm keeping this log. Went back and checked the last time I did this and I can tell I'm getting better. Stronger, better endurance.
This was hard, but didn't kill me, despite the fact that I was making sweat angels on the floor after the workout. Main limiting factor was a tweak in my right forearm that made my grip tire faster. Left side felt fine. The weak right grip wore me down. Screwed up my count and went two sets over. No big deal. I'll stick with this a couple more weeks and bump up the cadence. Good times.
I'm glad I'm keeping this log. Went back and checked the last time I did this and I can tell I'm getting better. Stronger, better endurance.
Tuesday, June 17, 2008
20080617
Endurance day
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Switched things up today as I had a real hankering for some kettlebells.
5 sets
Walking see saw press- 6x24 kg's (3 each hand)
Two handed swings- 20x24 kg.
5 sets
Jerks- 20x 24kg. (10 each side)
1 minute rest between sets.
This really helped me refine my jerk form as far as floating the bell out while dropping my hips down and back.
Treadmill intervels
8 rounds 1 minute on/ 1 minute off 9 mph
I dropped it down from 10 mph as last time I was too beat up. I can tell my endurance is getting better with this.
---
Switched things up today as I had a real hankering for some kettlebells.
5 sets
Walking see saw press- 6x24 kg's (3 each hand)
Two handed swings- 20x24 kg.
5 sets
Jerks- 20x 24kg. (10 each side)
1 minute rest between sets.
This really helped me refine my jerk form as far as floating the bell out while dropping my hips down and back.
Treadmill intervels
8 rounds 1 minute on/ 1 minute off 9 mph
I dropped it down from 10 mph as last time I was too beat up. I can tell my endurance is getting better with this.
Monday, June 16, 2008
20080616
Heavy dead and snatch day.
---
Today was a beatdown, and I was the receiver. Last week's workouts were a little too manageable, so I upped the 32 kg. snatches to 7 reps per side. Here's how it all went down.
2 warm up sets.
Deadlift- 2x223 lbs.
Snatches- 7x24 kg. Each side (14 reps total per set)
6 work set.
Deadlift- 2x313 lbs.
Snatches- 7x32 kg. Each side. (14 reps per set)
It doesn't seem like much, but those extra 4 snatches per set really started grinding me down. On the upside I sailed through the deadlifts. I worked hard on focusing, and not just dragging the weight up because I can. I felt a great lat-glute connection right down the back of my legs and into my heels. All lifts felt good.
I'm not quite 100% right now, have a couple tweaks from so much driving this week. I think in the next few weeks I'll be up to 10 reps per side on the 32 kg. Feeling very strong right now.
---
Today was a beatdown, and I was the receiver. Last week's workouts were a little too manageable, so I upped the 32 kg. snatches to 7 reps per side. Here's how it all went down.
2 warm up sets.
Deadlift- 2x223 lbs.
Snatches- 7x24 kg. Each side (14 reps total per set)
6 work set.
Deadlift- 2x313 lbs.
Snatches- 7x32 kg. Each side. (14 reps per set)
It doesn't seem like much, but those extra 4 snatches per set really started grinding me down. On the upside I sailed through the deadlifts. I worked hard on focusing, and not just dragging the weight up because I can. I felt a great lat-glute connection right down the back of my legs and into my heels. All lifts felt good.
I'm not quite 100% right now, have a couple tweaks from so much driving this week. I think in the next few weeks I'll be up to 10 reps per side on the 32 kg. Feeling very strong right now.
Sunday, June 15, 2008
20080615
had kind of a WTF? day. Did a lot of military press and bent press. Sunday has become my designated wtf? day. I was going to do a snatch test today, but have a couple minor tweaks I didn't want to push. No big deal, I think it's actually from doing a lot of driving this weekend. All in all it was good. Bent Press is a lot stronger on the 24 kg., particularly on the left side.
Saturday, June 14, 2008
20080613
Heavy snatch and dead day.
2 warm up sets-
Deadlift- 2x223 lbs.
Snatch- 5x24kg.
6 work sets-
Deadlift- 2x313 lbs.
Snatch- 5x32kg.
2 minutes rest between each.
I ran some video of this one and learned a lot. As I get stronger and this gets easier I'm getting lazy and just dragging the weight up. For some reason I keep looking around at the lockout. I need to stay on task and stay focused. I was pretty happy with my back. I was concerned that I was rounding it. It's not perfect, but I'll take it.
I'm definitely stronger than when I started. I was struggling through these before, and it was really grinding me down. I made it through these sets with no real issues. The snatches especially. I've been doing GS snatches, but sets 4-6 here I switched to hard style, which winded me more. I'm going to up the snatch numbers to 7 next week and keep building up. Last week of this month I'm going to taper back and then pull a new max.
Weight today- 161 lbs.
2 warm up sets-
Deadlift- 2x223 lbs.
Snatch- 5x24kg.
6 work sets-
Deadlift- 2x313 lbs.
Snatch- 5x32kg.
2 minutes rest between each.
I ran some video of this one and learned a lot. As I get stronger and this gets easier I'm getting lazy and just dragging the weight up. For some reason I keep looking around at the lockout. I need to stay on task and stay focused. I was pretty happy with my back. I was concerned that I was rounding it. It's not perfect, but I'll take it.
I'm definitely stronger than when I started. I was struggling through these before, and it was really grinding me down. I made it through these sets with no real issues. The snatches especially. I've been doing GS snatches, but sets 4-6 here I switched to hard style, which winded me more. I'm going to up the snatch numbers to 7 next week and keep building up. Last week of this month I'm going to taper back and then pull a new max.
Weight today- 161 lbs.
20080611
Max VO2 Day. 16 kg. 36/36 19 reps per. 20 sets.
---
I still had that little tear from deadlifting, so I stuck with the lighter bell. Wasn't that hard, but the extra rep each set made a difference. Next week back to the 20 kg.
---
I still had that little tear from deadlifting, so I stuck with the lighter bell. Wasn't that hard, but the extra rep each set made a difference. Next week back to the 20 kg.
Tuesday, June 10, 2008
20080610
Heavy cardio (non-resistance) today.
A few bouts on the rower followed by my treadmill intervals. 10 rounds of 1 minute on/ 1 minute off at 10 mph. Can't believe I used to run 3 miles at this speed. :)
Feeling a little zonked out this week. I think I need to up my calories and protein to deal with the heavy dead and snatch day. Still feel strong, nothing bad, just not as peppy as usual.
A few bouts on the rower followed by my treadmill intervals. 10 rounds of 1 minute on/ 1 minute off at 10 mph. Can't believe I used to run 3 miles at this speed. :)
Feeling a little zonked out this week. I think I need to up my calories and protein to deal with the heavy dead and snatch day. Still feel strong, nothing bad, just not as peppy as usual.
Monday, June 9, 2008
20080609
Deadlift/ Heavy Snatch day
I love these training days, because I can really feel myself growing stronger in the movements.
2 warm up sets.
Deadlift- 2x225 lbs.
Snatches- 5x24 kg.
4 work sets.
Deadlift- 2x315 lbs.
Snatches- 5x32 kg.
Between sets I knocked out sets of 3 pull ups with 10 kg.
Had to cut the sets short after a small tear on my right pinky. Snatches were clean, it was the deadlift that did it. That finger doesn't really work right, so it's hard to keep it in shape.
Last 2 sets were-
Deadlift- 2x315 lbs.
Pull ups 3 sets of 3x10 kg.
definitely getting stronger in these. The deadlifts feel much better, and I'm ripping the snatches out much more easily. Only real issue is keeping a solid backswing, as it really wants to go back to the floor.
My workspace. :)
I love these training days, because I can really feel myself growing stronger in the movements.
2 warm up sets.
Deadlift- 2x225 lbs.
Snatches- 5x24 kg.
4 work sets.
Deadlift- 2x315 lbs.
Snatches- 5x32 kg.
Between sets I knocked out sets of 3 pull ups with 10 kg.
Had to cut the sets short after a small tear on my right pinky. Snatches were clean, it was the deadlift that did it. That finger doesn't really work right, so it's hard to keep it in shape.
Last 2 sets were-
Deadlift- 2x315 lbs.
Pull ups 3 sets of 3x10 kg.
definitely getting stronger in these. The deadlifts feel much better, and I'm ripping the snatches out much more easily. Only real issue is keeping a solid backswing, as it really wants to go back to the floor.
My workspace. :)
Sunday, June 8, 2008
20080608
GS intervals
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Today was the first time doing this.
Jerks/ 24 kg/ 1 minute total (30 seconds each arm) 1 minute on/ 1-2 minutes off.
These wore me down quick. I managed 20 total reps per minute. Took a few sets to find the groove. Managed 7 total sets for about 140 total jerks before I felt myself getting toasted.
Snatches/ 20 kg/ 1 minute total (30 seconds on each arm/ 1 minute off.
Kept pretty strict on these. Hit five sets averaging 24 reps per minute. I was distracted by something and by the time I came back I could tell I wasn't in 'the zone' anymore. Next time I'll hit ten minutes.
This was a good workout for wind and shoulder endurance. Next time I'll bump the snatches up to the 24 kg. I'll also add in sets of long cycle, most likely with two 16's, we'll see. I'm going to keep playing with the intervals. I'm not sure about competing in GS right now, but I want to be able to do the 10 minute sets at a MS level. That's a ways off. :)
Fortunately this has a good carryover to what I'm doing now, so I can play around with it.
--
Note on the GS snatches- As I said, these were GS intervals, so I snatched in the GS style. Really found my groove on these, though my left side really doesn't want to do them for some reason. I'm still training my TSC snatches hardstyle, but that's mainly because I do have an RKC snatch test in August, and I also feel that as long as I still train my GS snatches and switch over after the RKC I'm going to be way stronger in them. It's a work in progress.
---
Today was the first time doing this.
Jerks/ 24 kg/ 1 minute total (30 seconds each arm) 1 minute on/ 1-2 minutes off.
These wore me down quick. I managed 20 total reps per minute. Took a few sets to find the groove. Managed 7 total sets for about 140 total jerks before I felt myself getting toasted.
Snatches/ 20 kg/ 1 minute total (30 seconds on each arm/ 1 minute off.
Kept pretty strict on these. Hit five sets averaging 24 reps per minute. I was distracted by something and by the time I came back I could tell I wasn't in 'the zone' anymore. Next time I'll hit ten minutes.
This was a good workout for wind and shoulder endurance. Next time I'll bump the snatches up to the 24 kg. I'll also add in sets of long cycle, most likely with two 16's, we'll see. I'm going to keep playing with the intervals. I'm not sure about competing in GS right now, but I want to be able to do the 10 minute sets at a MS level. That's a ways off. :)
Fortunately this has a good carryover to what I'm doing now, so I can play around with it.
--
Note on the GS snatches- As I said, these were GS intervals, so I snatched in the GS style. Really found my groove on these, though my left side really doesn't want to do them for some reason. I'm still training my TSC snatches hardstyle, but that's mainly because I do have an RKC snatch test in August, and I also feel that as long as I still train my GS snatches and switch over after the RKC I'm going to be way stronger in them. It's a work in progress.
Saturday, June 7, 2008
20080606
Man, today was a rough day at the office.
Deadlift/ Snatch
2 sets fo warm up
Deadlift 2x225
Snatch 5x24 kg.
6 work sets
Deadlift 2x315
Snatch 5x32kg.
I hit sets of 5 pull ups between practically every set. It's nice to actually be able to train pull ups! For the past couple years anytime I try to do pull ups it's like a knife in my left elbow. Even picking up a cup could be painful. Now with the zyflamend, myofascial release work, and stretching I am almost completely pain free.
I can feel myself getting stronger in this. The midway snatch sets went up easy, and I can almost perceive a 5 minute test with the 32 in the not so distant future.
Deadlifts went up relatively easy as well, no real problems. More mentally taxing than anything else. About halfway through through he workout, walking back up to that deadlift bar starts grinding away at me. I bumped up the weight a hair this time as that 305 was too easy.
My weight has stabilized at 160 lbs. which seems to be working pretty well.
Deadlift/ Snatch
2 sets fo warm up
Deadlift 2x225
Snatch 5x24 kg.
6 work sets
Deadlift 2x315
Snatch 5x32kg.
I hit sets of 5 pull ups between practically every set. It's nice to actually be able to train pull ups! For the past couple years anytime I try to do pull ups it's like a knife in my left elbow. Even picking up a cup could be painful. Now with the zyflamend, myofascial release work, and stretching I am almost completely pain free.
I can feel myself getting stronger in this. The midway snatch sets went up easy, and I can almost perceive a 5 minute test with the 32 in the not so distant future.
Deadlifts went up relatively easy as well, no real problems. More mentally taxing than anything else. About halfway through through he workout, walking back up to that deadlift bar starts grinding away at me. I bumped up the weight a hair this time as that 305 was too easy.
My weight has stabilized at 160 lbs. which seems to be working pretty well.
Thursday, June 5, 2008
20080605
Max VO2 Day- Conditioning
36/36 20 sets 16 kg. 18 reps per.
Damn. I have to admit this was too easy. I was barely breathing hard. Have to kick it back up to the 20 kg. and stop being a puss. Some people are going up to 19 and 20 reps per on the 16 kg. before kicking up to the 20 kg. Personally, for me, I think that's asking for trouble with the old hands, particularly if you're snatching as much as I am. Currently I haven't torn my hands snatching once since March, so I'm sticking with the game plan as is.
36/36 20 sets 16 kg. 18 reps per.
Damn. I have to admit this was too easy. I was barely breathing hard. Have to kick it back up to the 20 kg. and stop being a puss. Some people are going up to 19 and 20 reps per on the 16 kg. before kicking up to the 20 kg. Personally, for me, I think that's asking for trouble with the old hands, particularly if you're snatching as much as I am. Currently I haven't torn my hands snatching once since March, so I'm sticking with the game plan as is.
20080604
Deadlift/ Heavy Snatch Day
2 sets to warm up
Deadlift 2x225 lbs.
Snatches 5x 25kg. each side
6 work sets
Deadlift 2x305 lbs.
Snatches 5x 32kg. each side
I worked in sets of 5 pull ups as I went through this, just greasing the groove. I feel a lot stronger, and this structure really works for me.
2 sets to warm up
Deadlift 2x225 lbs.
Snatches 5x 25kg. each side
6 work sets
Deadlift 2x305 lbs.
Snatches 5x 32kg. each side
I worked in sets of 5 pull ups as I went through this, just greasing the groove. I feel a lot stronger, and this structure really works for me.
Tuesday, June 3, 2008
20080603
Today was a more endurance centered day.
Rowed- 1000 meters 4:30
Two handed swings- 1 min. pause 30 secs. 24 kg.
Treadmill- 1 min on/ 1 min off 9 miles per hour for 6 rounds. 10 miles per hour for 2 rounds.
Snatches- 1x15 each hand 24 kg.
Row- 1000 meters 5:00
All in all this was good. It was good to mix it up with the treadmill and rowing. Definitely left me smoked.
Finished up with some core work. Janda sit ups, dumbbell side bends, evil wheel
Rowed- 1000 meters 4:30
Two handed swings- 1 min. pause 30 secs. 24 kg.
Treadmill- 1 min on/ 1 min off 9 miles per hour for 6 rounds. 10 miles per hour for 2 rounds.
Snatches- 1x15 each hand 24 kg.
Row- 1000 meters 5:00
All in all this was good. It was good to mix it up with the treadmill and rowing. Definitely left me smoked.
Finished up with some core work. Janda sit ups, dumbbell side bends, evil wheel
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