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.