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.
Tuesday, June 10, 2008
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
---
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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