Thurs 2/28/08

Did my pull ups yesterday(2/27/08) 37LBSx4,3,2,2,1

Today(2/28/08)

-Pull Ups 37LBSx4,3,3,2,1

-2KB Snatch 24KG/24KGx1,2,3 5rounds

-2KB Clean+Press 24KG/24KGx1 5sets
Went heavy on the cleans last time so I just wanted to feel the groove.

-1 Arm Bridge x30sec/arm 3sets
These things don't get any easier

Tues 2/26/08

Missed a few days on the pull up plan but I'm back at it.

-Pull up 37LBSx4,3,2,1,1

Mixing up the rest of the workouts a little bit too.

-2KB Clean 32KG/32KGx1,2,3,4,5 3rounds

-2KB 1Arm Press 12KG/16KGx1,2,3,4,5 2rounds

-Janda Crunch 32KGx5 5sets

On Thursday I'm going to try hard 2KB snatch ladders and easier 2KB clean ladders along with the pull ups and 1 arm bridges.

I also started Super Joints on Sat. I've been through the joint mobility sequence a couple times. Tryin' to do it in the morning.

Thurs 2/21/08

From yesterday 2/20/08

-Pull Up 37LBSx3,2,2,1

From today

-Pull Up 37LBSx3,3,2,1

-2KB Clean+Press 24KG/24KGx1,2,3,4,5 3rounds=45reps

-1Arm Swing 24KGx15/15 5sets

-1Arm Bridge x30sec/arm 3sets

Tues 2/19/08

I have decided to take a little different angle on my current plan. I want to get stronger on my pull up so I started Pavel's fighter pull up program. It consists of an increasing number of pull ups everyday for 30 days(taking every 6th day off). The rest of my work will remain mostly the same for now aside from dropping any pull ups and spreading some of the other moves around.
I started the pull up program on Monday and here's how it went.

-Pull Up 37LBSx3,2,1,1

Here's how tonight went.

-10min SSST 130reps

10 more than I did last week. It is tough because I practice alone and my stop watch is not in my line of vision.

-2KB 1Arm Press 16KG/12KGx5/5 5sets

They felt way more steady than last week.

-Janda Sit 32KGx5 3sets

Just having fun, I am trying to throw in a little more direct ab work.

Sat 2/16/08

- 2CB Swipe 10LBS/10LBSx30 1set

Used the clubbells for a little warm up today. They felt pretty good.

-2KB Snatch 16KG/16KGx2,4,6,8,10 3rounds
Alt w/
-Swing 20KGx10,20,30,40,50 3rounds

-1Arm Bridge 30sec each arm 2sets

Thurs 2/14/08

-2KB Clean+Press 24KG/24KGx5 5sets
Alt w/
-Pull Ups 37LBSx2 5sets

-1Arm Swing 24KGx15/15 5sets

I used a transfer swing to switch hands, which made for a solid 5 sets.

Tues 2/12/08

I tried the 10 min SSST today. It was more intense than I anticipated. I can tell this will need some serious work to hit the 200 mark.

-Snatch 24KGx120 in 10min

-2KB 1Arm Press 16KG/8KGx5/5 5sets

I rested the small KB on my arm, so the press required solid form for balance. I think it's a pretty cool move.

-1Leg/1KB Dead Lift 24KGx5/5 3sets

I kept the KB in the opposite hand of the leg I was using. I wanted to get 5 sets but was fried by the end. As I said the SSST was harder than I thought it would be. All in all a good night.

Sun 2/10/08

Ripped some stitches last weak so I had to take a little more time off. I wasn't very happy about it, but I should be ready to get back into the swing of things.

-2KB Snatch 16KG/16KGx3,6,9,12,15,12,9,6,3
Alt w/
-Swing 24KGx10,20,30,40,50,40,30,20,10

Did this one in about 35 min. Swinging for a set of 50 is a killer. Nice to end with a set of 10 and really pop the hips.

Sun 2/3/08

-TGU 20KGx1,2,3,4,5,1,2,3,4,5
Alt w/
-Pull Up BWx1,2,3,4,5,1,2,3,4,5

Got this one done in about 40 min. Pretty good pace for me.

Sat 2/2/08

Back at it after a week or so off. I got Kendra in on the workout, so we did you go-I go ladders.

-Swing Carl 24KGx10,20,30,40,50
Kendra 12KGx 10,15,20,25,30

-2KB Snatch Carl 12KG/12KGx3,6,9,12,15
Kendra 8KG/8KGx2,4,6,8,10

Good workout for the first day back and fun to have Kendra's company. I think next time I will use the 16KG's for the snatches and come back down the ladders.