20080529

Started off with 10 minutes- 30 seconds on/ 30 off two handed swings on the 32 kg.
Grip started to fry so I alternated between 24 and 28 kg.
Hit 5 sets of 10 two handed swings on the 40 kg.
3 sets of 10 two handed jerks- 20 kg.
3 sets of ten double 20 kg. swings.
1 set of two handed snatches- 20 kg's.

This didn't go exactly like that, it was mixed up. The idea was 30 minutes of punishment. It worked. I need to get my grip endurance up so I can just hit 30 minutes of 32 or 40 kg. swings.

Finished with some heavy core work. Leverage barbell side bends, and overhead sit ups with a single and then double 20 kg's.

20080528

While I was training, I missed a few days of logging, so I'm just starting fresh with this one.
Started off with 5 minutes of get ups with the 32 kg. This was hard. left shoulder got tired more quickly than the right, but that's normal. Got through it fine.
Worked through Bent Presses from 16 kg. up to 32 kg. 32's felt strong, no issues. Getting up to the 40 is mostly grip and properly applying leverage.
I did some Two hands anyhow from the bent press. Whoa! This was frigging hard with only two 16's! It has definitely piqued my interest, and I see a strong application toward what I'm trying to do.
Next up will be a swing day to keep building systemic endurance.

20080523

Got behind on these, so here goes.

TGU/ 5 min/ 28 kg. = 8 reps
Jerks- 5x24 kg. (2 handed)
TGU- 3x28 kg. each hand
Bent Press
3x16 kg.
3x20 kg.
3x24 kg.
1x28 kg.
1x32 kg. (right side only)

Worked weighted and unweighted pull ups throughout.

I've had a nagging left elbow pain for years, stemming from heavy skull crushers back in the day. Zyflamend and Tumeric as well as some myofascial release on the triceps has helped tremendously. Hopefully it will not be a problem before long.

20080521

A little late on this one, but...

5 mins. TGU- 24 kilo
TGU 1x70 lbs. each hand
TGU 1x100 lbs. right hand only

3 rounds of
Two handed swings- 2x40 kg.
Two hand Clean and Press- 3x24 kg. (24 kg. each hand)

3 rounds of
100 ft. bear crawls- 2 32 kg. bells
6 side bends- 2- 17.5 lb. dumbbells

Barbell Squat
3 sets of 2 reps 225 lbs.
2 sets of 2 reps 245 lbs.
1 sets of 1 rep 275 lbs.

Last one stuck a little coming out of the hole. As I sat there at the bottom trying to pry my way out, it occurred to me that I should really refine my squat form and study up on it. :)

20080520

Back to the swings...

20 minutes of 30 seconds on/ 30 seconds off two handed swings- 24 kg.

Bent press
3x16 kg./ 3x20 kg./ 1x24 kg.

Press ladder
2 ladders/ 5 rungs- 16 kg.
1 ladder/ 3 rungs- 20 kg.

Recovery- Stretching/ foam roller work. Focusing on my hamstring and quad flexibility.

20080517

Back to the swings
4 rounds of: 30x24kg, 20x32kg, 10x40kg
3 rounds of: 40/12 hindu squats/ hindu push ups
Finished up with some random cleans and presses

As of today's writing my quads are screaming.

20080516

Good today, felt strong. I'm working within general parameters, not trying to follow a strict program. That just doesn't work for me.

4 rounds of swings- 30x24 kg, 20x32 kg, 10x40 kg In between rounds I hit the 32 kg for 3 each on snatches.
Pressing ladder- 16 kg. 3 ladders, 5 rungs, no rest.
*Realized this week that I can't press for dick, excuse the language. Yeah I can press a 32 kg. and jerk a 40 kg. but I still feel like I should be able to press more, so I'm focusing on that as well as it will help with my overhead stability in the heavy snatches. I can always tell the 40 doesn't want to stay up there.

3 rounds of- 2 pull ups with 12 kilos, 2 pistols each leg, 5 hindu push ups. Need to kick up my Royal court, it is lacking.

Finished up with some heavy core work. Inverterd pull ups (I grab the bar, pull my legs straight up in the air so my head and shoulder are my point lowest to the floor and do pull ups)x5, saxon side bends with 15 lbs. each for 6, janda sit ups, evil wheel from the knees and standing.

Good times.