No snatchin' today, still a little sore on the right hand, but got some good overhead work in anyway. Also had a good night with the grip work.
-Sit&Reach, Lower/Upper Body Twist, Shoulder Sweep, ASLR, Rolling Pattern
-SLDL 24/24KGx5/5 - 3 sets
Alt w/
-2KB Press 24/24KGx5, 32/32KGx5,4
The 32's got heavy. :-)
-CoC
#1 x3/3 - 2 sets
#2 choked to 1" x4/4
Still easier on the right.
-Blob Practice
Various styles of lifting. Takes a few times to get these feeling good and the grip runs out fast. Have to rest between reps.
-Hub Lift
Tried to curl and clean the 35...ugly. Got 45 w/ each hand.
-Jerk 24KGx10/10 - 5 sets
Feeling better w/ this...more explosive.
-Ab wheel x5 - 2 sets
That's it today. More snatchin' on Thurs
Wednesday, April 29, 2009
Sunday, April 26, 2009
VO2 - 4/26/09
Just got down to business with some snatches today.
-Lower/Upper Body Twist, Shoulder Sweep, Sit&Reach, ASLR, Ham Curl w/Ball, Rolling Pattern
-Snatch VO2(15:15) 16KGx8 - 60 sets
First 50 sets had a good pace but the last 10 slowed just a bit. I didn't tear but I have a little hot spot under the callus on my right, middle finger. Not making excuses but that messed with my timing on the last 10 sets a bit.
That was all I could take today! Stretched the hips a little and called it a day.
-Lower/Upper Body Twist, Shoulder Sweep, Sit&Reach, ASLR, Ham Curl w/Ball, Rolling Pattern
-Snatch VO2(15:15) 16KGx8 - 60 sets
First 50 sets had a good pace but the last 10 slowed just a bit. I didn't tear but I have a little hot spot under the callus on my right, middle finger. Not making excuses but that messed with my timing on the last 10 sets a bit.
That was all I could take today! Stretched the hips a little and called it a day.
Saturday, April 25, 2009
Good Grip Today - 4/25/09
Started w/ the usual warm up moves.
-Front Squat 155LBSx10 - 2 sets
Last set got heavy on the last few reps.
-Pistol 24KGx2/2 - 4 sets
Probably would have went w/ the 20KG if I had one at home. 24 got better as the sets went on.
Alt w/
-KB Floor Press 32KGx5/5, 40KGx3/3 - 3 sets
-Blob Practice
Getting better...got it with some different grips today.
4 fingers on one side thumb on other
3 fingers on one side(no pinky) thumb on other
By the face w/ right hand, couldn't hold on with left
3 fingers on one side, index on round part and thumb on other side(like the video)
-Gripper CoC #2
Choked it to about 7/8" and could get it easy w/ right...got it a few times w/ left
-Snatch 32KGx5/5 - 3 sets
Practice w/ lockout position.
-Ab Wheel x5 - 2 sets
That's it. Solid day...vo2 w/ 16KG tomorrow.
-Front Squat 155LBSx10 - 2 sets
Last set got heavy on the last few reps.
-Pistol 24KGx2/2 - 4 sets
Probably would have went w/ the 20KG if I had one at home. 24 got better as the sets went on.
Alt w/
-KB Floor Press 32KGx5/5, 40KGx3/3 - 3 sets
-Blob Practice
Getting better...got it with some different grips today.
4 fingers on one side thumb on other
3 fingers on one side(no pinky) thumb on other
By the face w/ right hand, couldn't hold on with left
3 fingers on one side, index on round part and thumb on other side(like the video)
-Gripper CoC #2
Choked it to about 7/8" and could get it easy w/ right...got it a few times w/ left
-Snatch 32KGx5/5 - 3 sets
Practice w/ lockout position.
-Ab Wheel x5 - 2 sets
That's it. Solid day...vo2 w/ 16KG tomorrow.
Thursday, April 23, 2009
Practice And Some VO2 - 4/23/09
More practice with 1 leg, overhead, and vo2.
-Usual Warm Up
-TGU 40KGx1/1 - 2 sets
-Single Leg Dead 24/24KGx5/5 - 2 sets
Getting a very good ham stretch and glute contraction.
Alt w/
-2 KB Press 24/24KGx5 - 2 sets
-Jerk 24KGx10/10 - 3 sets
First time for these in awhile. Need to practice them more to teach them better.
-Snatch VO2(15:15) 24KGx6 - 30 sets
This got me goin' pretty good. Tried to keep them moving the whole time.
That's it for tonight. I've also been working supination and pronation of the wrist, extension/abduction/adduction of the fingers, and grippers in a "grease the groove" kind of fashion...a couple sets/day.
-Usual Warm Up
-TGU 40KGx1/1 - 2 sets
-Single Leg Dead 24/24KGx5/5 - 2 sets
Getting a very good ham stretch and glute contraction.
Alt w/
-2 KB Press 24/24KGx5 - 2 sets
-Jerk 24KGx10/10 - 3 sets
First time for these in awhile. Need to practice them more to teach them better.
-Snatch VO2(15:15) 24KGx6 - 30 sets
This got me goin' pretty good. Tried to keep them moving the whole time.
That's it for tonight. I've also been working supination and pronation of the wrist, extension/abduction/adduction of the fingers, and grippers in a "grease the groove" kind of fashion...a couple sets/day.
Tuesday, April 21, 2009
A Good Tuesday - 4/21/09
A few different moves for fun and some more grip work.
-Lower/Upper Body Twist, Shoulder Sweeps, ASLR, Hammie Curls w/ Ball, Rolling Pattern
-Pistol 16KGx2/2 - 5 sets
Some were better than other...need practice!
Alt w/
-Floor Press 32KGx5/5 - 5 sets
-2 KB Snatch 24/24KGx10 - 5 sets
-Blob practice
Got it with each hand w/o using the flat spot for extra traction.
-Hub Lift
Got 45lbs with each hand.
-Card Tearing
Tried 45 and couldn't get it.
-Ab Roll Out x5 - 2 sets
That's it for today. More vo2 work on Thurs.
-Lower/Upper Body Twist, Shoulder Sweeps, ASLR, Hammie Curls w/ Ball, Rolling Pattern
-Pistol 16KGx2/2 - 5 sets
Some were better than other...need practice!
Alt w/
-Floor Press 32KGx5/5 - 5 sets
-2 KB Snatch 24/24KGx10 - 5 sets
-Blob practice
Got it with each hand w/o using the flat spot for extra traction.
-Hub Lift
Got 45lbs with each hand.
-Card Tearing
Tried 45 and couldn't get it.
-Ab Roll Out x5 - 2 sets
That's it for today. More vo2 work on Thurs.
Sunday, April 19, 2009
Snatchin' - 4/19/09
Needed to get the lungs burnin' a bit today.
-Usual warm
-Snatch vo2max (15:15) 16KGx8 - 50 sets
This was work for me. Really had to focus on hinging at the hips and snapping when I fatigued with the right side. When I get 80 sets I'll jump up to the 20KG.
-Lev Block Curl 12.5LBSx5/5 - 2 sets
Felt strong w/ these today.
Need to stretch the left hip and calve today sometime.
-Usual warm
-Snatch vo2max (15:15) 16KGx8 - 50 sets
This was work for me. Really had to focus on hinging at the hips and snapping when I fatigued with the right side. When I get 80 sets I'll jump up to the 20KG.
-Lev Block Curl 12.5LBSx5/5 - 2 sets
Felt strong w/ these today.
Need to stretch the left hip and calve today sometime.
Saturday, April 18, 2009
Getting Back At It Again - 4/18/09
Selling our house, having a baby, and then having to move to the new house finally caught up to me. The last week or so I have been worn out. So...I took it easy and decided today was the day I needed to get a little work done. Here's how it went.
-The usual warm up moves
-SLDL 24/24KGx5/5 - 3 sets
Want to start working more with these and pistols. I think I really need the one legged work.
Alt w/
-2 KB Press 24/24KGx5 - 3 sets
Here's when the fun started...I just got a 37.5lbs blob and a 35lbs plate with a good hub on it.
Took me a few tries to get the hang of the blob but I got a good lift with each hand on video. I also got the 35lbs hub with 3 - 2.5lbs plates on it with each hand. Cool stuff!
-Ab Roll Out x5 - 3 sets
-40 Card Tear
That's it for today. Snatchin' tomorrow.
-The usual warm up moves
-SLDL 24/24KGx5/5 - 3 sets
Want to start working more with these and pistols. I think I really need the one legged work.
Alt w/
-2 KB Press 24/24KGx5 - 3 sets
Here's when the fun started...I just got a 37.5lbs blob and a 35lbs plate with a good hub on it.
Took me a few tries to get the hang of the blob but I got a good lift with each hand on video. I also got the 35lbs hub with 3 - 2.5lbs plates on it with each hand. Cool stuff!
-Ab Roll Out x5 - 3 sets
-40 Card Tear
That's it for today. Snatchin' tomorrow.
Tuesday, April 7, 2009
Tried Something New - 4/7/09
Early class today and up to help out a few times last night to help out made for a tired Carl today. So...quick power nap and short to the point training.
-Lower/Upper Body Twist, Shoulder Sweep, ASLR, Leg Curl w/ Ball
-Barbell Front Squat 135LBSx10 - 3 sets
First time for awhile with these. Just felt like trying them, felt good.
-Sledge Chop vo2max(15:15) 20LBSx7-8 - 40 sets
Not sure if this move elicits the correct vo2 response but it was a hell of a workout. I duck taped 2-5's t0 a 10lbs sledge and beat up a tire for 20 min. Fun stuff! Slick gloves made for some nice grip work as well.
That's it for today. Will stretch hips and low back later tonight.
-Lower/Upper Body Twist, Shoulder Sweep, ASLR, Leg Curl w/ Ball
-Barbell Front Squat 135LBSx10 - 3 sets
First time for awhile with these. Just felt like trying them, felt good.
-Sledge Chop vo2max(15:15) 20LBSx7-8 - 40 sets
Not sure if this move elicits the correct vo2 response but it was a hell of a workout. I duck taped 2-5's t0 a 10lbs sledge and beat up a tire for 20 min. Fun stuff! Slick gloves made for some nice grip work as well.
That's it for today. Will stretch hips and low back later tonight.
Sunday, April 5, 2009
More Snatchin' - 4/5/09
Tight in the back this morning so I figured I better move it around to loosen it up.
-Regular warm up
-Seated 2KB Press 24/24KGx5 - 3 sets
Wanted to try this to see how it felt. I sat on the ground w/ legs straight out in front of me. Felt good...left felt stronger than right which is weird cause with my standing 1KB press the right feels stronger.
-Snatch vo2(15:15) 16KGx8 - 35 sets
Workin' my way back up.
-Plate Pinch
Pretty happy w/ this today...a few PR's. I got 4 - 10's and a 5 to a straight leg stand. Thought I might get 5 - 10's but not yet. Also got a 35 and a 25 to budge off the ground...couldn't lock it out but it'll get there. I order a 37.5lbs blob today so that'll add to the fun when I get that as well.
That's it. Sort of a recovery session to loosen up the back...mission accomplished.
-Regular warm up
-Seated 2KB Press 24/24KGx5 - 3 sets
Wanted to try this to see how it felt. I sat on the ground w/ legs straight out in front of me. Felt good...left felt stronger than right which is weird cause with my standing 1KB press the right feels stronger.
-Snatch vo2(15:15) 16KGx8 - 35 sets
Workin' my way back up.
-Plate Pinch
Pretty happy w/ this today...a few PR's. I got 4 - 10's and a 5 to a straight leg stand. Thought I might get 5 - 10's but not yet. Also got a 35 and a 25 to budge off the ground...couldn't lock it out but it'll get there. I order a 37.5lbs blob today so that'll add to the fun when I get that as well.
That's it. Sort of a recovery session to loosen up the back...mission accomplished.
Saturday, April 4, 2009
Outside Conditioning - 4/4/09
Went through a nice circuit outside today. With the 5 moves I went 40 sec of work, 20 sec of rest, 40 sec of work then went to the next move. On the second round I went 30/20/30 and took a little longer to transition to the next move.
-OH Squat - 45LBS(Plate)
-Battling Rope - Underhand Wave
-Over the Shoulder Lunge - 100LBS(Sandbag)
-Sledge Chop - 10LBS
-Burpee
Just killed me. I want to work up to more of this but I was just wiped after these 2 rounds.
-Double Plate Pinch x2/2 - 2 sets
2-25's in one hand, 4-10's in the other.
That's it!
-OH Squat - 45LBS(Plate)
-Battling Rope - Underhand Wave
-Over the Shoulder Lunge - 100LBS(Sandbag)
-Sledge Chop - 10LBS
-Burpee
Just killed me. I want to work up to more of this but I was just wiped after these 2 rounds.
-Double Plate Pinch x2/2 - 2 sets
2-25's in one hand, 4-10's in the other.
That's it!
Back At It - 4/3/09
Felt like I'd caught back up on sleep so I got back to some training.
-Regular Warm w/ ham curls on ball
-S.S. Dead
225LBSx3
315LBSx3
440LBSx3
400LBSx3 - 2 sets
-2KB Press 24/24KGx5, 32/32KGx5 - 2 sets
Liking this double overhead work.
-Snatch
24KGx20/15/10/5 - 2 ladders(alt hand each rung, start R first L second)
24KGx15/10/5 - 2 ladders(same deal)
24KGx10/5 - 2 ladders(same deal)
24KGx5 - 2 sets
I took 2 min rest between first 4 ladders, 1 min between 5th and 6th ladder, and no rest for last part. Going down in numbers allowed me to stay explosive as I fatigued.
-40 card tear
Felt good, a 52 card deck will get torn very soon. Then we'll see how I do on a deck of Bicycle brand.
-Ab Rollout x5 - 2 sets
-CoC #1 x5 - 2 sets(alt hands throughout the set)
Working over-crush on these. Getting closer to #2 but not yet.
That's it for today.
-Regular Warm w/ ham curls on ball
-S.S. Dead
225LBSx3
315LBSx3
440LBSx3
400LBSx3 - 2 sets
-2KB Press 24/24KGx5, 32/32KGx5 - 2 sets
Liking this double overhead work.
-Snatch
24KGx20/15/10/5 - 2 ladders(alt hand each rung, start R first L second)
24KGx15/10/5 - 2 ladders(same deal)
24KGx10/5 - 2 ladders(same deal)
24KGx5 - 2 sets
I took 2 min rest between first 4 ladders, 1 min between 5th and 6th ladder, and no rest for last part. Going down in numbers allowed me to stay explosive as I fatigued.
-40 card tear
Felt good, a 52 card deck will get torn very soon. Then we'll see how I do on a deck of Bicycle brand.
-Ab Rollout x5 - 2 sets
-CoC #1 x5 - 2 sets(alt hands throughout the set)
Working over-crush on these. Getting closer to #2 but not yet.
That's it for today.
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