Thurs 4/17/08

-2KB Swing 32/32KGx5,10,15 3rounds
Was going to do one or two more rounds but my hips were losing the snap.

-1KB Bottom Up Press 24KGx1 6sets
These were much harder than I thought they would be. My right side was a lot weaker than my left. I guess I need to do more of these.

-Sledge Twist 10LBSx1/1 1set
10LBSx2/2 3sets

-Sledge Front Lever 10LBSx5/5 1set
First time for these. They felt alright but like everything else, need work

I also tried ripping cards tonight. Got through 20 and then 25 but got stuck on 30. I think my hands were kinda fried by the last attempt but not bad for the first time. Can't wait for my nails to arrive.

Wed 4/16/08

Got in the Super Joints series and some grip work at work today.

-Vertical Hex DB Pinch 25,30,35x1/1
Went up and down the ladder for 3 sets

-Plate Pinch
3 - 10LBSx1/1
2 - 22LBSx1/1
Just seeing if I could get this.

All the lifts were done as high as I could lift my hand from the ground then back down. Also got multiple low rep sets of the COC #1 gripper and a pony clamp with thumb and 2 fingers throughout the day.

Tues 4/15/08

Had to get a quick one in today. Here's how it went.

-Pull Up 45LBSx1 6sets

-Rear Sledge Lever 10LBSx10/10 3sets

-Upside Down KB Pinch 12KGx3/3(alt hands) 3sets

-Clean+Jerk 24/24KGx6 3sets
Cool move but still new to me. Cotter's Encyclopedia of KBs will come in handy on this one.

-Sledge Toss(hand/hand) 10LBSx30 3sets

I have enjoyed the extra grip work in the last 2 sessions. I should be getting my bag of nails and COC #2 in a couple days, as well as, a set of 28KG bells. Good week for Carl!

Sat 4/12/08

Switched some things up and added some grip work at the end. Here's how it went.

-Snatch vo2max(15 sec) 16KGx7 50sets
I'll move to 8 reps next time. When I get 50 sets of that I will move to 20KG.

-2KB Windmill 32/32KGx3/3 5sets
Love this move. This was the first time I went this heavy and it really forced me to stay tight throughout the move.

Here's where the grip work came in. It was different for me and kinda fun. Working the grip really forces you to keep the entire body tense. I alternated the 2 moves.

-Sledge Twist/Elbow at 90 10LBSx1/1/1/1 3sets

-Vertical Hex DB Pinch Hold 12/12LBSx1min 3sets

This is the change I needed in my training. I also ordered the bag of nails from IronMind. A couple weeks of grip work and I will try and add some bending in the mix.

Thurs 4/10/08

Not much off a training session today. I got in one of my series.

-Sots Press 24/24KGx5 5sets
-Pull Ups 37LBSx2 5sets

I didn't feel very strong on the pull ups again today but didn't think anything of it. It was when I went down for my floor press and couldn't get the 40KG up once on my right side that I knew something was going on. I felt strong the first day I used the 40KG and got weaker each time. Not good. So I bagged the rest of the day and went back to the drawing board. Here is what I came up with.

-Probably need to scale back to 3x/week. My body just responds better with the extra day of recovery.

-My right grip and wrist are much weaker than my left. When the KB gets heavy enough they just don't sit the same. Needs to be addressed.

-My intensity isn't there. I don't want to say I am getting bored with the work but it's getting close.

Solving the first problem was easy. The next two came with one answer. I am going to start learning more about grip strength and using these techniques along with some old KB favorites for some new training ideas. Haven't decided how I am going to program it yet but it should be fun.

Tues 4/8/08

No juggling today because it's raining, again. Gotta love April in Illinois.

-1 Leg Dead Lift 48KGx5 5sets
-1KB Snatch 40KGx2 5sets
The snatches felt good. Think I'll try sets of 5 this weekend.

-Pyramid Squat 32KG/32KGx5 5sets
-2KB Swing 32KG/32KGx5 5sets
The squats with 2 KB's are much harder. Good stuff.

-Janda Crunch BWx5 5sets
-Good Morning 32KG/32KGx2 5sets

No windmills today. The heavier weights kicked my ass.

Sun 4/6/08

-2KB Juggling Practice 16/16KGx5min
This was comical. Thought I had good hand eye coordination till now.

-Pull Up 37LBSx4,3,3,3,3
Felt weak one these, must have been a bad day.
-Sots Press 24/24KGx2 5sets

-Maxercist Row 24KGx5/5 5sets
-1KB Press 40KGx2 5sets

-Dragon Flag BWx5 5sets
-See Saw Press 32/32KGx2/2 5sets

Missed Sat's session because we were working on the house so I just shifted the workouts a day.