Today I had a little back off day to gear it down before the RKC.
I've been fooling with something I saw on Kenneth Jay's blog. I know I've totally bastardized it, but I think I have the general idea. What I'm basically doing is higher volume, still keeping a good pace, but with longer rest periods. I should actually be using a 28 kg. or 32 kg. bell for this, but only had my 24 kg. today.
I hit 1 minute sets with 2 minutes rest between each. Each set was on one hand, so alternating hands from set to set.
I got going with two sets (one each hand) on the 20 kg.
Then 8 sets with the 24 kg. I ended up shooting for 20 reps per set and seeing how much time I could knock off. First sets I finished in 50 seconds, then the last 6 I finished in 45 seconds or less. It feels like a pace I can keep with more training, which means I can potentially hit 150 reps in 5 minutes. I know it sounds insane, but the math works. I can do it.
Tuesday, July 29, 2008
Sunday, July 27, 2008
20080727
Today I did a 5 minute 24 kg. snatch test. I hit 115 reps. The key is that I felt strong until the end, which set a good tone for my upcoming Secret Service Snatch Test.
I'm thinking about doing it Wednesday, but we'll see. If I do I'll definitely slow the pace even more and really target 200 reps in 10 minutes. I'm not going to try to crack the top fifteen my first time out.
I feel good.
I'm thinking about doing it Wednesday, but we'll see. If I do I'll definitely slow the pace even more and really target 200 reps in 10 minutes. I'm not going to try to crack the top fifteen my first time out.
I feel good.
Saturday, July 26, 2008
20080725
Get Ups, Swings, Presses, and Pull Ups
---
I've started dialing it back in preparation for the RKC. Today I hit some quick get ups (five on each side with the 24 kg.) five total rounds of 40 rep two handed swings on the 24 kg. I followed it up with a quick check of my pressing ability with the 32 kg. I was surprised as it popped right up. It's usually a lot more of a struggle.
I then did three ladders of three rungs each pressing the 24 kg. with 2 pull ups in between each rung. Then dropped to the 16 kg. and hit three ladders of five rungs again with 2 pull ups between each rung.
Later that day I did my snatch test again and hit my 52 reps on the 24 kg. without incident.
---
I've started dialing it back in preparation for the RKC. Today I hit some quick get ups (five on each side with the 24 kg.) five total rounds of 40 rep two handed swings on the 24 kg. I followed it up with a quick check of my pressing ability with the 32 kg. I was surprised as it popped right up. It's usually a lot more of a struggle.
I then did three ladders of three rungs each pressing the 24 kg. with 2 pull ups in between each rung. Then dropped to the 16 kg. and hit three ladders of five rungs again with 2 pull ups between each rung.
Later that day I did my snatch test again and hit my 52 reps on the 24 kg. without incident.
Thursday, July 24, 2008
20080724
Max VO2
15/15
20 kg.
7 reps
80 sets
---
This was pretty brutal, but I made it. I'm going to stay on this for a while until I'm fully confident in it, and then start working in some 8 rep sets. Right now I honestly have to say I couldn't do this faster than 7 reps unless I had someone giving me 2 second warnings so I can get on the bell faster.
At Girya I knocked out 16 pull ups and made a real effort to keep them strict. Much better than my abysmal 12 reps at the April TSC, and I still had 1 or 2 left in the tank. I actually dropped off the bar early because my brachioradialis has been super fired up from all the grip work and was starting to snap tight. I did some massage work on it and am going to start rolling my forearms out.
15/15
20 kg.
7 reps
80 sets
---
This was pretty brutal, but I made it. I'm going to stay on this for a while until I'm fully confident in it, and then start working in some 8 rep sets. Right now I honestly have to say I couldn't do this faster than 7 reps unless I had someone giving me 2 second warnings so I can get on the bell faster.
At Girya I knocked out 16 pull ups and made a real effort to keep them strict. Much better than my abysmal 12 reps at the April TSC, and I still had 1 or 2 left in the tank. I actually dropped off the bar early because my brachioradialis has been super fired up from all the grip work and was starting to snap tight. I did some massage work on it and am going to start rolling my forearms out.
Tuesday, July 22, 2008
20080722
Max VO2 snatch
20 kg.
15/15
7 reps per set
60 sets
---
Initially I was going to drop down to 6 reps and hit the 80 sets, but I feel like that wouldn't work me hard enough, so I've decided to stay at 7 reps per set with the 20 kg. and inch my way up to 80. This went well. I felt strong and it definitely worked me. I was drenched in sweat by the end. Tara hung in there for all 60 sets. She looked like she just ran through a car wash.
My snatch form is getting better and better. I'm really maximizing my backswing now, much better than before.
20 kg.
15/15
7 reps per set
60 sets
---
Initially I was going to drop down to 6 reps and hit the 80 sets, but I feel like that wouldn't work me hard enough, so I've decided to stay at 7 reps per set with the 20 kg. and inch my way up to 80. This went well. I felt strong and it definitely worked me. I was drenched in sweat by the end. Tara hung in there for all 60 sets. She looked like she just ran through a car wash.
My snatch form is getting better and better. I'm really maximizing my backswing now, much better than before.
Sunday, July 20, 2008
20080720
Max VO2
15/15
8 reps per
16 kg.
80 sets
---
Rif had mentioned that one should own 80 sets of 8 reps on the 16 kg. before utilizing the 'boost' to kick up to the next bell. So I nailed my 80 sets and will now move up. This worked me, but there was no doubt I could finish. I easily could have gone to 100 sets. I think after working with the 20 kg. so much these last months it's the appropriate weight for me on the max vo2 and it's not an ego thing.
I did notice going 80 sets vs. 50 definitely elicited a different physiological response.
15/15
8 reps per
16 kg.
80 sets
---
Rif had mentioned that one should own 80 sets of 8 reps on the 16 kg. before utilizing the 'boost' to kick up to the next bell. So I nailed my 80 sets and will now move up. This worked me, but there was no doubt I could finish. I easily could have gone to 100 sets. I think after working with the 20 kg. so much these last months it's the appropriate weight for me on the max vo2 and it's not an ego thing.
I did notice going 80 sets vs. 50 definitely elicited a different physiological response.
Saturday, July 19, 2008
20080719
Today was a mix of ballistic movements.
One handed swings
20 kg.
10 total sets
20 reps each
30 seconds pause
Jerks
24 kg.
8 total sets
10 reps each
30 second pause
Snatches
24 kg.
5 total sets
20 reps each (10 each hand)
1 min. pause
Note: The idea here was to mix ballistic movements that have carryover to one another and keep it on the clock. I was going to finish with long cycle, but The Girl showed up. :D
One handed swings
20 kg.
10 total sets
20 reps each
30 seconds pause
Jerks
24 kg.
8 total sets
10 reps each
30 second pause
Snatches
24 kg.
5 total sets
20 reps each (10 each hand)
1 min. pause
Note: The idea here was to mix ballistic movements that have carryover to one another and keep it on the clock. I was going to finish with long cycle, but The Girl showed up. :D
Friday, July 18, 2008
20080718
Max VO2 snatch
20 kg.
15/15
7 reps per
50 sets
---
Damn. This was hard. I finished the fifty sets at Equinox and walked around a bit to recover. I cruise over to the front desk where I find Cindy Glass RKC II working on her laptop after having trained with Rif at Girya. We start to talk and she informs me that Kenneth Jay bumped up the sets on the 15/15 from 50 to 80.
Fine. Whatever. Way to pull the rug out.
So Sunday I'm going to return to the 36/36, bring the reps back down to 15 with the 20 kg. and go for 40 sets. From my understanding the idea is to get 20 minutes of total work. Not workout time, but actual work. Unreal.
20 kg.
15/15
7 reps per
50 sets
---
Damn. This was hard. I finished the fifty sets at Equinox and walked around a bit to recover. I cruise over to the front desk where I find Cindy Glass RKC II working on her laptop after having trained with Rif at Girya. We start to talk and she informs me that Kenneth Jay bumped up the sets on the 15/15 from 50 to 80.
Fine. Whatever. Way to pull the rug out.
So Sunday I'm going to return to the 36/36, bring the reps back down to 15 with the 20 kg. and go for 40 sets. From my understanding the idea is to get 20 minutes of total work. Not workout time, but actual work. Unreal.
Thursday, July 17, 2008
20080716
Max VO2
36/36
20 kg.
16 reps per
18 sets
---
I dropped some reps on a couple sets as this was pretty brutal, but all in all it was good, no complaints.
36/36
20 kg.
16 reps per
18 sets
---
I dropped some reps on a couple sets as this was pretty brutal, but all in all it was good, no complaints.
20080715
Swings
---
20 minutes of 30 seconds on/ 30 seconds off with the 24 kg. Hit 20 swings per set for 400 total swings in 20 minutes. Not bad, got me breathing. Finished up with some presses.
Snatches
---
Did my RKC snatch test later that night. Hit 60 total 24 kg. snatches, 30 each hand. Not bad. Want to get up to 80 in the next couple weeks, think I can.
---
20 minutes of 30 seconds on/ 30 seconds off with the 24 kg. Hit 20 swings per set for 400 total swings in 20 minutes. Not bad, got me breathing. Finished up with some presses.
Snatches
---
Did my RKC snatch test later that night. Hit 60 total 24 kg. snatches, 30 each hand. Not bad. Want to get up to 80 in the next couple weeks, think I can.
Monday, July 14, 2008
20080713
Max VO2
15/15
20 kg.
6 reps per
50 sets
---
Good workout, no problems. Grip was good, blew through it. I'll kick it up to 7 reps for the next one. 15/15 is definitely more of a sprint in my opinion than the 36/36 and a little more punishing.
---
Note on 080714
No training today, but I keyed in on something as I GTG my pistols and one arm push ups. I'm about an inch from rock bottom on my left, and very smooth on my right now. A big issue people have with this movement is balance and stability. I try to grab the floor with my toes when I do it. Today I accidentally flexed my calf hard and I was stable. It drove a line of stability from my calf to my glute. What a difference.
15/15
20 kg.
6 reps per
50 sets
---
Good workout, no problems. Grip was good, blew through it. I'll kick it up to 7 reps for the next one. 15/15 is definitely more of a sprint in my opinion than the 36/36 and a little more punishing.
---
Note on 080714
No training today, but I keyed in on something as I GTG my pistols and one arm push ups. I'm about an inch from rock bottom on my left, and very smooth on my right now. A big issue people have with this movement is balance and stability. I try to grab the floor with my toes when I do it. Today I accidentally flexed my calf hard and I was stable. It drove a line of stability from my calf to my glute. What a difference.
Saturday, July 12, 2008
20080711
Max VO2
15/15
8 reps per
16 kg.
50 sets
---
25 minutes total, 50 sets. This felt good, no problems. In the later sets I sped it up and hit my 8 reps in the first 10 or 11 seconds, locking out for 4. That was freaking fast, and I felt it. Sunday I'm going to go back to the 20 kg. and slow it back down.
15/15
8 reps per
16 kg.
50 sets
---
25 minutes total, 50 sets. This felt good, no problems. In the later sets I sped it up and hit my 8 reps in the first 10 or 11 seconds, locking out for 4. That was freaking fast, and I felt it. Sunday I'm going to go back to the 20 kg. and slow it back down.
20080710
Deadlifts and snatches.
---
I did sets of ten with 135 lbs. today, hooked up with purple, blue, and green jump stretch bands. This really helped me with the feel of the lockout and properly engaging the hip mechanism. A lot of voume today, two sets of ten on each band.
I also hit two sets of 40 snatches on the 24 kg. with one hand switch. I timed the second one and hit 40 in right under two minutes. Next time I do a five minute test I'm going to take Aaron Friday's advice and slow down, and not set the bell down. See how that goes.
---
I did sets of ten with 135 lbs. today, hooked up with purple, blue, and green jump stretch bands. This really helped me with the feel of the lockout and properly engaging the hip mechanism. A lot of voume today, two sets of ten on each band.
I also hit two sets of 40 snatches on the 24 kg. with one hand switch. I timed the second one and hit 40 in right under two minutes. Next time I do a five minute test I'm going to take Aaron Friday's advice and slow down, and not set the bell down. See how that goes.
Wednesday, July 9, 2008
20080709
Max VO2
36/36
16 kg.
19 reps per
20 sets
---
This wasn't too bad. Had to drop down to 15 reps on the last few sets and lockout at the end. The bell was so slippery I was about to lose it. I'm going to suck it up and start using chalk, at least some of the time. I know there's no way I'll get through the cert in L.A. in August without chalking.
I'm going to start setting aside a solid half hour for bodywork at the beginning and end of the day. Little problems are becoming big ones, and need to be addressed. Back on the warrior diet and going strong. Feel better.
36/36
16 kg.
19 reps per
20 sets
---
This wasn't too bad. Had to drop down to 15 reps on the last few sets and lockout at the end. The bell was so slippery I was about to lose it. I'm going to suck it up and start using chalk, at least some of the time. I know there's no way I'll get through the cert in L.A. in August without chalking.
I'm going to start setting aside a solid half hour for bodywork at the beginning and end of the day. Little problems are becoming big ones, and need to be addressed. Back on the warrior diet and going strong. Feel better.
Tuesday, July 8, 2008
20080708
Short workout today with a couple timed sets.
One arm long cycle/ 20 kg/ 5 mins.
Snatch/ 16 kg/ 5 mins.
Did some ab work on the TRX as well. Schedule is slammed this week, so getting in my workouts will be challenging, but I'll get it done.
One arm long cycle/ 20 kg/ 5 mins.
Snatch/ 16 kg/ 5 mins.
Did some ab work on the TRX as well. Schedule is slammed this week, so getting in my workouts will be challenging, but I'll get it done.
20080707
Max VO2 Snatches
20 kg.
7 reps per set
15/15
---
I was killed. This workout got me back on the warrior diet, as I used to crush this. Only made it to 40 sets, dropping to 6 reps per on the last 10 sets. There were other contributing factors, but my diet has been bad lately.
20 kg.
7 reps per set
15/15
---
I was killed. This workout got me back on the warrior diet, as I used to crush this. Only made it to 40 sets, dropping to 6 reps per on the last 10 sets. There were other contributing factors, but my diet has been bad lately.
20080705
Deadlift-a-palooza
---
Not too detailed on this one, just ran through some deadlift variations and 24 kg. kettlebell presses.
Standard deadlifts, deadlift holding the bar via towels for the grip, zercher squats.
This was good as I hit areas that needed attention. Got my jump stretch bands in the mail today (tuesday) so I can start applying them as well.
---
Not too detailed on this one, just ran through some deadlift variations and 24 kg. kettlebell presses.
Standard deadlifts, deadlift holding the bar via towels for the grip, zercher squats.
This was good as I hit areas that needed attention. Got my jump stretch bands in the mail today (tuesday) so I can start applying them as well.
Saturday, July 5, 2008
20080702
5x5
---
Squats- 5x24kg, 5x24kg, 6x24kg, 6x24kg, 6x24kg, 6x24kg
Military Press- 6x20kg, 6x20kg, 6x20kg, 7x20kg, 6x20kg
Bent Press- 5x16kg, 5x16kg, 5x16kg
Note: I'm definitely going to change up the scheme in application to the bent press. I'm going to put this and get ups in the beginning when I'm fresh. This was good to really hone in on form issues.
Janda Sit Ups/ Side Bends- 3 sets
---
Squats- 5x24kg, 5x24kg, 6x24kg, 6x24kg, 6x24kg, 6x24kg
Military Press- 6x20kg, 6x20kg, 6x20kg, 7x20kg, 6x20kg
Bent Press- 5x16kg, 5x16kg, 5x16kg
Note: I'm definitely going to change up the scheme in application to the bent press. I'm going to put this and get ups in the beginning when I'm fresh. This was good to really hone in on form issues.
Janda Sit Ups/ Side Bends- 3 sets
Tuesday, July 1, 2008
20080630
Strength
---
I've shifted gears after my attempt at a deadlift max. Not haphazardly mind you, this was a planned shift. Last month was conditioning and snatch, building up more endurance, which I needed. Now I shift back to what will become closer to that norm post RKC/TSC as I work on feats of strength and nail bending.
I'm doing a variation of Mahler's 5x5 with a snatch specific and deadlift day included for a total of 5 training days a week. This also allows me to work on more RKC specific drills such as swings, cleans, squats, etc. I have also stepped up my instructor participation with clients, which has me doing 100's of drills a day. However, I realized I was pretty much doing that anyway. Now I'm just aware of it. :)
---
5x5
Alternating:
Double snatch/press 20 kg.
Double Windmills 20 kg/ 24 kg. (last three sets)
Pull Ups 10 kg.
---
5x5
Renegade Row 24 kg/ 28 kg. (last three sets)
I'll get more detailed with these logs as the reps will climb getting ready to bump up to the next bell. I hadn't done these drills in a while and forgot how brutal they are. My core is toasted.
---
I've shifted gears after my attempt at a deadlift max. Not haphazardly mind you, this was a planned shift. Last month was conditioning and snatch, building up more endurance, which I needed. Now I shift back to what will become closer to that norm post RKC/TSC as I work on feats of strength and nail bending.
I'm doing a variation of Mahler's 5x5 with a snatch specific and deadlift day included for a total of 5 training days a week. This also allows me to work on more RKC specific drills such as swings, cleans, squats, etc. I have also stepped up my instructor participation with clients, which has me doing 100's of drills a day. However, I realized I was pretty much doing that anyway. Now I'm just aware of it. :)
---
5x5
Alternating:
Double snatch/press 20 kg.
Double Windmills 20 kg/ 24 kg. (last three sets)
Pull Ups 10 kg.
---
5x5
Renegade Row 24 kg/ 28 kg. (last three sets)
I'll get more detailed with these logs as the reps will climb getting ready to bump up to the next bell. I hadn't done these drills in a while and forgot how brutal they are. My core is toasted.
Subscribe to:
Posts (Atom)
Posts
