Sat 6/28/08

-Snatch vo2max(36:36) 16KGx17 24sets
This was way different than 2 weeks ago when I tried it. My buddy Alan told me my hips looked slow and I needed to finish with more of a snap(hard style). So with this in mind I set my eyes on 30 sets. No way! Apparently my hips were slow last time cause my HR was higher and I was spent after 24 sets today. My HR after the 12th set = my ending HR of 165 after 26 sets last time. I was 175 after set 18 and 176 after set 24. Thanks for the critique Alan!

-Bent Press
24KGx3/3 1set
20KGx3/3 4sets
I did the 24KG before the snatches and the 20KG after. Kendra did the snatches with me so we got right into them. In the future I would like to do the bent presses first. 24KG was just to much for my first go with this move but 20KG felt pretty good. I got some video of my second set with 20 KG. Let me know what you think.

Wed 6/25/08 and Thurs 6/26/08

Wed.

Just some card tearing. I quartered some cards that had already been torn. 6 total tears(3 with each hand on top) 20-25 cards each.

Thurs.

-Flip C+P 24KGx5/5 5sets
These felt much better this time around, will try it a bit heavier next week.

Alt w/

-Lawnmower Row 48KGx5/5

-Swing Complex 24KGx80 2rounds
This one got me breathin'. I did 20 side step swings followed by 20 forward/backward step swings. 2x each = a round. Here's some video.



-Bending
60D common
5-blue nails
1-5" blue nail
I got the blue nails on video. Tried to do them in 5min but got stuck on the last one so I think it was closer to 6min. Check it out.

Tues 6/24/08

Did a little more volume than normal for a Tuesday. We'll see how it feels tomorrow. Here's how it went.

-Sumo Dead(2" pipe+chains)
64KGx5
112KGx5
128KGx3
128KGx1
112KGx5 2sets
6 total sets and my grip was fried after the 3rd set.

-Suitecase Deads 48KGx3/3 3sets
Good lift. This is the first time I have messed with this lift. I was going to try the pipe and chain but decided on the KB until I get use to the move.

-2KB Clean+Jerk 24/24KGx5 at top of the min for 10min
This move needs work. It really kicked my butt. I wanted to do 10 every min but there was no way. 5 was a challenge for me. It got my lungs going pretty good as well.

-KB Pinch Grip
10LBS/12KGx1/1 5sets no rest
10LBS/16KGx1/1 5sets no rest
This was kinda cool. I took my 10lbs KB and chained it's handle to the other KB's handle. Then I pinch griped the bell and lifted as high as I could. I'll get video next time.

Mon 6/23/08

Back at it after about a week off. I got pretty busy around the house and decided it time for a rest form the KB's and bending. I jumped right back in with a nice kink workout with some bends thrown in the mix. Here's the list of bends and the order.

-60D common
-Grade 2 hex cap
-Iso push on 5/16"x7" HRS(about 10 min worth)
-Yellow nail
-Blue nail
-Iso push on 1/4"x7" square CRS(5-6 min worth)
-Iso push on 1/4"x7" hex CRS(5-6 min worth, I thought I would get this one it was tougher than I expected)
-Yellow nail
-Blue nail
-Grade 2 hex cap
-60D common

Good volume for me tonight. It felt good after the hands had a week to rest.

Mon 6/16/08

I did my kink workout tonight. I pushed on 5/16"x7" HRS for about 20-25 min and got some iso work. I paid special attention to keeping the bar as high under my chin as possible. I bent a blue nail at the end of the workout to see if I could keep it tucked through the entire bend and got some video.

Sun 6/15/08

Felt like trying something a little different today. So, I went for the 36sec version of the snatch vo2max protocol.

-Snatch vo2max(36:36) 16KGx17 26sets
This was a lot different than the 15sec version. My heart rate was much lower, I took it every 5 sets and got 153, 155, 159, 160, 165(after 26th set). I was up around 180 for most of the 15sec version, but this one felt harder. I got some video of my last 4 sets. I wasn't happy with the way my lockout looked on the last snatches I posted while doing the 15sec version so I really concentrated on pulling the arm back today and standing tall. I think it looked better and I got some nice stretch and tension on my pecs, which I didn't get last time. I never realized how important it is to SEE your own form on moves and then be able to relate that to feel.



-TGU 32KGx10(alt sides every rep) 1set
Just had to end with some extended total body tension.

Bending on Monday

Thurs 6/12/08

Switched things around today and tried a new move. Here it is.

-Flip Clean+Press 24KGx1/1,2/2
24KGx3/3 8sets
This was fun. I've messed with it before but never this heavy or this volume. I got some video of my 8th set.



Alt w/

-Lawnmower Row 48KGx5/5 8sets

-Bending
I did my sweep workout tonight. I pushed on a piece of 5/16"x7" HRS that I cheat bent to 45 degrees. No bend but I got some good iso work in. Vo2 on Saturday.

Tues 6/10/08

I did a little bit of a back of week for today's moves. Felt like I needed it. R-phase in the morning and here is how tonight went.

-Zercher Deads 64KG(pipe+chain)x8 5sets
I got video of my third set. I love this little camera. I have never seen myself lift before. It'll be great to critique form.



-Swing Medley 24KGx5/5/5 every 30 sec for 5min
This was kinda fun. I did 1arm swing/ 1arm swing/ reg swing and had about 8 sec rest out of the 30.

-Sledge work
2 round of sledge twist and sledge toss

-Rev Curl(palming the KB) 18LBSx2/2 2sets
This was a cool move but pretty ugly. It's amazing how week the grip gets when the elbow bends on this move.

To many sessions in a row, tomorrow is a zzzzz day and that's it.

Mon 6/9/08

Just some bending. I worked on a piece of 5/16"x7" HRS for about 20min but couldn't put a kink in it. Kind of disappointed but got some good iso work in. I felt my back really working to push for the first time. I finished with a blue nail and got some video.

Sun 6/8/08

Another crazy day in the basement Sipes built. It was snatch vo2max day and Kendra decided to join me. It was her first time for the protocol and she did very well. Here's her numbers.

-Snatch vo2max(15:15) 8KGx6 40sets
This was great work!

I decided to go after a PR myself. He it is.

-Snatch vo2max(15:15) 16KGx8 80sets
This is intense but it feels better the deeper I get into it. Sounds crazy, I know.

-TGU 40KGx1/1 1set
Did this one just for fun.

I'm also excited because I picked up a little video camera and got my last 6 sets of snatches. I'm gonna try and put it on here. Not very good with computers, I'm lucky I figured out how to use this blog site.




There it is. Let me know what you think. More bending on Monday.

Thurs 6/5/08

Got to train with Kendra again today. She is settling into a nice little routine. Here's how my night went.

-BUC+P 20KGx3/3 1set
24KGx3/3 4sets
28KGx1/1 1set
Felt nice to get some heavier weight in my hands after last weeks lighter double KB work. I just had to try the 28 at the end. The left side was good, the right side went up good but lost balance on the way down.

Alt w/

-Renegade Row 40/40KGx5/5 5sets
This felt pretty heavy to me. I got it done and the form felt good but I will probably back off the weight and up the reps a bit for the next few sessions.

-Bending
Today was my volume day! I've been waiting for this one. I got 10 total bends in.
1/4"x7"HRSx8
1/4"x7"CRS(yellow nail)x1
1/4"x6"CRS(blue nail)x1
I had the camera out and pointed at me ready to bend the blue and the battery died! Of course the charger is at her parents. I don't know, sooner or later everything will click and I will get some pics up. Vo2 on Sat.

Tues 6/3/08

I got to train with Kendra today which is always nice. I had a bit of a heavier day planned so we didn't do the same stuff but we both got some good work in. Here's how my day went.

-Z-Health Neural Warm-Up Level 1
I got it in today so I had to try it. Cool stuff but needs work. I'll also be working on the R-Phase stuff to see how it goes.

-Zercher Deads 88KG(pipe+chain)x5 5sets
This was pretty heavy for me. The last set was definitely the last set. I think I'll do a back off day next week and then work the grip with my deads for a few weeks.

-Swings 32KGx15 at the top of the min for 10 min
That got me 150 total.

-Sledge work
3 rounds of front lever to nose, front decline, front weaver, and rear weaver. Grip is fried so I am done. Volume work for bending on Thurs. This should be fun!

Mon 6/2/08

Just some bending tonight. I got the welding apron that I ordered today. It's thicker leather and I like the way it feels. I cut some 4"x10 1/2" strips and went after the same piece of square stock I've been working on for the last couple of weeks. No kink so I ended up pushing some isos for a bit. I'll get that thing sooner or later. I had to save face and bend something, so I grabbed a yellow nail(1/4"x7" CRS) and bent it. That felt good so I grabbed a blue(1/4"x6" CRS) and bent it. PR right there! Decided to end the night on that one. Good stuff!