20080430

"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.

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.

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.

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

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

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.

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.