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
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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.
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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
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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
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