Variety Day - 7/31/08

Did a few things different tonight and had a pretty solid session doing so.

-1 KB Front Squat
40 KGx5/5
48KGx1/1
The "Beast" was a lot heavier than I thought it would be.

-Pistol 16KGx3/3 2sets
Just put this one in to see how it went. Felt good for not having done it in awhile.

-Snatch
24KGx10 on the right then I taped the hands to keep them from ripping.
24KGx10/10/5/5/5/5
Just a little practice.

-Bending(IM pads and all 7" in length)
1/4" CRS
1/4" hex CRS
5/16" HRS(cheat bent to 45 degrees then closed)
5/16" HRS(iso push for 10 min or s0, no movement)
2-1/4" hex CRS

-Juggling Practice 12KGx15min
Got some moves that I wasn't able to land last time.

Day off tomorrow, probably some Z work.

Medium Ladder Day - 7/30/08

Great session tonight! I am really feeling comfortable tensing the entire body and using the power breathing for these clean and presses. I definitely could have done more. Here's how it went.

-C+P 32KGx1/1,2/2,3/3,4/4 5 ladders
Alt w/
-Pull Up BWx1,2,3,4 5 ladders
The pull ups are feeling strong too. I think I may alternate weeks of BW ladders with weeks of single rep progressive weighted ladders. Give me your opinion.

-Swing 32Kgx207 in 10 min
I did these in sets of 10 every 30 sec till the end and then I snuck 7 more in before the bell.

Squats and bending tomorrow. Also, I'm going to try and get some video of a few TGUs this weekend.

Variety Day - 7/29/08

Quick one tonight, saving up for Wednesday.

-KB Suitcase Dead 48KGx5/5 3sets
Trying to figure out how to attach another KB to the "Beast" for this one. Best answer is still getting a barbell.

-Hanging Leg Raise BWx5 3sets

That's it. Wanted to do some juggling practice, but the rain put a stop to that.

Light Ladder Day + Bending - 7/28/08

Still a little tender from Saturday's session, the volume got me. Here's how today went.

-C+P 32KGx1/1,2/2,3/3 5 ladders
Alt w/
-Pull Up BWx1,2,3 5 ladders
It felt good to get some heavier weight back over head. I'm hoping to get 5 ladders of 5 with the 32KG this coming Sat.

-Snatches 32KGx5/5 5sets
I took my time with these because it is supposed to be my light snatch day.

-Bending(4"x12" leather pads)
I got 2 grade 5 hex caps closed tonight, but the thing I thought was cool is that I got a red nail that had been cheat bent to 90 degrees to move about 10 degrees. When I cheat bent the red I got it way off center so the nail felt very awkward in my hands and it still moved a little so I'm very happy with that.

Heavy(Sort of) Ladder Day - 7/26/08

So I was in Chicago visiting friends on Saturday and they took me to there gym, witch has kettlebells. That was the good news, the bad news is that the heaviest one weighed 40 lbs and they were made by Power Systems. They tore my hands up. Dragon Door definitely makes a superior product! Anyway, they were better than nothing and here is how the day went.

-C+P
40LBSx1/1,2/2,3/3,4/4,5/5 5 ladders
Alt w/
-Pull Up
BWx1,2,3,4,5 5 ladders

I also got some light deads in while critiquing my buddies form. I wasn't really expecting to get a session in today so it was a pleasant surprise. Anyway, back to the 32KG this week and hopefully starting on the 40KG soon.

Variety Day - 7/24/08

Solid session today I felt really good start to finish. Here's how it went.

-2KB Front Squat 32/32KGx5 5sets
First time I have done this move in awhile. I taped sets from the side and the front. Check it out.





-Snatch vo2max(15:15) 16KGx8 60sets
This felt good today. I haven't done this many sets of the 15:15 protocol for awhile now and I could tell, but I finished.

-Bending
I used my Ironmind pads today and had some good bends.
Grade 5 hex cap
5-blue nails
2-yellow nails(wanted to get the 7" bar under my chin while I was fatigued)
I got the grade 5 on video. I left the tape measure down stairs so the dog(Sharlie) entertains while I go and get it.



Great day of training! I'm out of town for the weekend, so I'll have to do Sat's session on Sun.

First Day of Ladders - 7/23/08

Tonight was the first day the ROP ladders. I jumped in on the medium day so I could match up with Kendra as a partner. Here's how it went.

-C+P
32KGx1/1,2/2,3/3,4/4 - 2 ladders
32KGx1/1,2/2,3/3 - 3 ladders
Alt w/
-Pull Up
BWx1,2,3,4 - 2 ladders
BWx1,2,3 - 3 ladders
These were harder than I expected. I thought I would get ladders of 4 the whole way through with no problem. I will still try for ladders of 5 this weekend. I got my last rung of 3 on video for some critiquing.



-Swing 32KGx160 in 8min
I did these in sets of 10. I got a set from somewhere in the middle on video.



Good session tonight. Got some front squats, snatches, and bending on the menu for tomorrow.

Tues 7/22/08

Decided to change things around a bit. With all the talk of the latest level II cert laking in the basic RKC skills I've decided to make a bit of a change in my current training and go with an ROP style program. I kinda jumped in on a variety day today so that I could match days with Kendra, she is also working through the ROP. Here's how it went.

-KB Suitcase Deads 48KGx3/3 5sets
Bottom line is I need a real barbell. The pipes and chains are great for an added grip element in traditional and sumo deads but just to unsteady for these.

-Hanging Leg Raise BWx5 5sets
First time I have done these in awhile. Felt good, I kept the legs straight and brought the toes to chin level.

-KB Juggling 12KGx15min
This was pretty fun. I've been checkin' out Logan Christopher's blog and he has a lot of good info on juggling. I'm going to try and put this in a few days a week.

Tomorrow brings the first day of C+P ladders. I'll also superset with pull up ladders and throw in some swings.

Mon 7/21/08

Another shorty today.

-1 Arm Swing 28KGx5/5 every 30sec 20sets

-Bending(4"x12" leather pads)
3 - 1/4"x8" hex CRS
Iso work on 1/4"x7" square CRS(I got it to bend a little today but only a few degrees, but that's better than nothing)
1/4"x6" grade 5 hex cap

Didn't really feel it today. Went to bed late last night, saw a lot of clients today, didn't get my afternoon snack, and I got a few other EXCUSES...let me know if you're interested in hearin' them. I'm out of town this weekend so absolutely NO excuses on Tues, Wed, or Thurs.

Sat 7/19/08

-Bent Press
24KGx3/3 1set
32KGx1/1 6sets
Felt good with the heavier weight. Probably could have done a little more. I got some video of my second set to check the form.



-2KB Snatch 24/24KGx10 2sets

-1KB Snatch
32KGx5/5 2sets
40KGx2/2 2sets
Nice to try a couple variations of the snatch that I don't usually do. Thanks for the advice Alan.

TGU 40KGx1/1
I need to work this more because I would like to be able to complete a rep on each side with a 48KG.

Thurs 7/17/08

Decided to make a little change and superset BUCs and BUPs. Here's how it went.

-BUC 32KGx5/5 5sets
superset w/
-BUP 20KGx5/5 5sets
This was good because it allowed me to go heavier with my cleans. It really worked the grip.

-Swing 48KGx10 5sets
It's been awhile, so I had to pick up the big guy for a few sets.

-Bending
Tried some new stuff and had probably my best bend so far tonight because I was using the Ironmind pads.
6 - 1/4"x8" HRS
2 - yellow nails(the 8" pieces made this feel much more comfortable also changed my footing tonight which really helped as weird as that sounds)
Grade 5 hex cap(really fought with this one but got it under 2")
2 - blue nails(felt easy after the grade 5)

Ready for a rest day tomorrow!

Wed 7/16/08

Quickie today.

-Snatch vo2max(15:15) 16KGx8 30sets

-Card tearing
Same as last weak. Quartered pre-torn cards. 20, 25, and 30 with each hand on top totalling 6 sets.

Tues 7/15/08

Dead lift day!

-Sumo Dead(2" pipe)
64KGx5 1set
88KGx5 4sets
This pipe just kills my grip.

-Suitcase Dead(1 1/4" pipe)
56KGx2/2 1sets
48KGx3/3 2sets
Had lose some weight cause of the first move. Hands are still fried.

-Clean+Jerk 20/20KGx10 3sets
Still trying to feel this move out. Some reps feel great and some just feel off. Keep workin' at it I guess.

-KB Pinch Grip 10lbs+20KGx1/1 5sets no rest

Mon 7/14/08

-Snatch vo2max(15:15) 16KGx8 30sets
Another one of my mini sessions to get a little sweat going and the lungs working. Serves as a nice warm up for the bending as well.

-Bending(leather wraps-12"x4")
-60D
-yellow nail
-blue nail
-1/4"x7" hex CRS(the one I have been working on, it went easy)
-Iso work on 1/4"x7" square CRS(thought I might get it, but still not there)
-1/4"x6" grade 5 hex cap(first one of these I have bent, felt good)
-3 yellow nails(trying to get comfortable with this under my chin, feels better every time)
Good day. The thicker wraps really helped with the size and type of steel and that's what today's session was about. Thursday I will cut some 7 1/2" and 8" pieces to push on as an attempt to make the 7" pieces feel more comfortable.

Sat 7/12/08

Taking a day off and limiting my activity to some z drills was just what I needed yesterday. But back at it today.

-Bent Press 24KGx3/3 5sets
I started with my arm closer to my side than I did last time. This made the move feel much different, way more lat. Got some video of it. I think it looks better than last time.



-TGU 40KGx1/1 1set
I messed around with the "Beast" for a few tries on each side. I got to the lunge position with my left, but then lost the balance of the weight.

-SSST 24KGx160 in 10min
I decided to make a little change with my snatches today. Instead of the 36:36 snatch work I tried the SSST. I have a goal of 200 in this and will try it every few weeks. This is 30 more than I did last time, which was in Feb.

-Sledge work
Front lever and front weaver 4x each.

Thurs 7/10/08

Kinda messed up how I want to pair things this week so I had a couple of types of cleans today. Normally I will split them up but whatever.

-BUC+P
20KGx5/5
24KGx5/5
28KGx1/1 5sets
24KGx2/2
24KGx3/3
Felt good overall. Not sure how my right side looks so I'll film it next time and invite some constructive criticism. The 28's got heavy but good test of my total body tension.

2KB Clean+Jerk 20KGx10 4sets
Wanted 5 sets but was done after 4. I felt good after seeing my 1KB clean+jerk from last week so I went with 2. Here's some video of my first set, tell me what you think.



-Bending
Had my Ironmind pad day today. I feel this was probably one of my most productive bending sessions yet. I received an email the other day full of great advice(thanks Ben!) and I really felt good with my position, even the 7" bars felt better. The pains in my hands that use to be there for a few days after a session are gone and replaced with a feeling of strength. Here are my bends in order.
-60D common
-yellow nail
-blue nail
-Iso push on 1/4"x7" Hex CRS(been working this thing forever with leather and got it to budge a little today with cordura, pretty cool!)
-blue nail
-yellow nail x 2

I feel really good with this weeks extra workouts. Ready for a rest day tomorrow, maybe some Z.

Wed 7/9/08

One of those mini training sessions I am trying to add in today.

-Snatch vo2max(15:15) 16KGx8 40sets
This really felt good today. My hips felt fast and my lockout position vertical.

-Card tearing
I quartered some cards that I had previously torn. I did 20, 25, and 30 cards with each had on top for a total of 6 tears. I think I finally found a good hold position for my bottom hand because the 30 card tears felt better than the 25s.

Tues 7/8/08

-Sumo Dead(1 1/2" pipe)
64KGx5
112KGx5
120KGx5
136KGx3
120KGx5
Decided to go with the thinner(still thicker than an Olympic bar) bar and add some weight. Felt good. On the set with 136KG I had 3 bells hanging from each side for the first time. The unsteadiness of the weight definitely adds an element.

-Suitcase Dead(1 1/2" pipe)
64KGx2/2 2sets
56KGx2/2 1set
I think 64KG is to much right now, I had a real hard time holding a good position. Right grip is definitely weaker.

-Tabata Transfer Swings 20KGx5min
Good to move the hips quick after some heavy grinds.

-Sledge Twist 3/3 2sets

Mon 7/7/08

Back at it after a long weekend in California. Fun time, but way to much good eating and good drinking. So now it's time for a good training session. I decided to do a shorter series of the snatch vo2max(15:15) and think I will add a few of these in during the week and see how it goes.

-Snatch vo2max(15:15) 16KGx8 30sets
Nice...quick...easy. Felt good to move and make the lungs work.

-Bending
60D common
Grade 2 hex cap
6-Yellow nails
I cut my wraps down from 12" to 8". This made it a little tougher, but I think I just have a harder time with the yellow nails than the blue ones. This is kinda weird but I think it's a flexibility/form issue. It'll get better, just gotta keep pushin' on the steel.

Mon 6/30/08 and Wed 7/2/08

Monday

Just some bending today. I got my ironmind pads out and pushed on some steel to see what it felt like. Much different than leather. I ended up pushing iso's on a blue nail which I have been bending easily with the leather. This tells me a day a week with these pads might not be a bad idea. I think it will force the technique to be much cleaner.

Wednesday

-Sumo Dead(2" pipe)
48KGx5
64KGx5
80KGx5
88KGx5 2sets
This was intense. I think I have been describing my pipe wrong. Everything I have done up to this point was done with a 1 3/4" pipe. This 2" pipe is HUGE! Apparently pipe is measured from the inside diameter not the outside(DUH!). That means this thing is closer to 2 1/2" in my hands.

-Suitcase Dead(1 1/4" pipe) 48KGx3/3 3sets
I used the pipe and chain for these today. You are right Alan, much more grip work. Got some video of it.



-1KB Clean+Jerk 24KGx5/5 8sets
I ran the clock for 10 min and got as many sets as possible. I dropped to 1 KB so I could work on form. Much easier to feel what you are doing than it is with 2 KBs. I got some video of my first few sets. Tell me what you think. I think it looks better than I expected, but I didn't expect much.



-KB Pinch Grip
10LBS+16KGx1/1 5sets w/ no rest
10LBS+20KGx1/1 5sets w/ no rest
Did this the same way I did last Tues but used a little more weight.