Monday, June 2, 2008
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!
Saturday, May 31, 2008
Sat 5/31/08
Got some good training in for the second day in a row. Here's how it went.
-Snatch vo2max(15:15) 24KGx7 30sets
This felt pretty strong. I did a little experiment during the protocol this session. I got my hands on a HR monitor and wore it. I checked it at 5 min intervals and the breakdown was 169, 178, and 178. Not bad for 15min. I recovered fairly quick too, within a couple of minutes.
-Overhead Windmill 40KGx2/2 3sets
A nice change from the doubles.
-Sledge Work
2 rounds of flips, front and rear.
Bending on Monday.
-Snatch vo2max(15:15) 24KGx7 30sets
This felt pretty strong. I did a little experiment during the protocol this session. I got my hands on a HR monitor and wore it. I checked it at 5 min intervals and the breakdown was 169, 178, and 178. Not bad for 15min. I recovered fairly quick too, within a couple of minutes.
-Overhead Windmill 40KGx2/2 3sets
A nice change from the doubles.
-Sledge Work
2 rounds of flips, front and rear.
Bending on Monday.
Friday, May 30, 2008
Fri 5/30/08
Had to get some training in tonight because I decided to skip last night and go out for margaritas instead. Sometimes it happens. But I did get after it tonight. Here's how it went.
-2KB BUC+P 16/16KGx6 5sets
This was fun. A good switch from the single BUP. I wasn't sure if the 16's would be big enough, but they were. Pressing 2 is a different feel than just one and adding the clean on every rep made a difference as well.
Alt w/
-Renegade Row 28/28x10/10 5sets
Lighter on the weight and more reps. The last 2 sets were a nice little challenge.
For bending I did a crushdown workout. I warmed up with a light bend and did about 15 min of iso work on a red nail(5/16"x7" CRS) that I cheat bent to 90 degrees.
I also made an interesting investment today. I ordered the R-phase and Neuro Warm Up 1 from Z Health. I'm excited to see how it is. Vo2 work this weekend.
-2KB BUC+P 16/16KGx6 5sets
This was fun. A good switch from the single BUP. I wasn't sure if the 16's would be big enough, but they were. Pressing 2 is a different feel than just one and adding the clean on every rep made a difference as well.
Alt w/
-Renegade Row 28/28x10/10 5sets
Lighter on the weight and more reps. The last 2 sets were a nice little challenge.
For bending I did a crushdown workout. I warmed up with a light bend and did about 15 min of iso work on a red nail(5/16"x7" CRS) that I cheat bent to 90 degrees.
I also made an interesting investment today. I ordered the R-phase and Neuro Warm Up 1 from Z Health. I'm excited to see how it is. Vo2 work this weekend.
Tuesday, May 27, 2008
Mon 5/26/08 and Tues 5/27/08
MONDAY
Just did my kink workout for some bending. Nothing big just a couple easy bends for a warm up and some iso work on the 1/4"x7" square(CRS). Pushed for awhile but couldn't kink it.
TUESDAY
-Zercher Deads 80KG(pipe+chain)x5 5sets
Went a little heavier than last week and felt pretty good. I'm starting to like this move.
-1 Arm Swing 28KGx5/5 every 30 sec for 10 min
200 swings total
-Sledge work
2 rounds of 3 different types of levering and 1 round of wrist curls and extensions
Ripped a deck of cards to finish the night. I got through it but not very fast. Think I might go down in cards and work on faster and cleaner technique.
Just did my kink workout for some bending. Nothing big just a couple easy bends for a warm up and some iso work on the 1/4"x7" square(CRS). Pushed for awhile but couldn't kink it.
TUESDAY
-Zercher Deads 80KG(pipe+chain)x5 5sets
Went a little heavier than last week and felt pretty good. I'm starting to like this move.
-1 Arm Swing 28KGx5/5 every 30 sec for 10 min
200 swings total
-Sledge work
2 rounds of 3 different types of levering and 1 round of wrist curls and extensions
Ripped a deck of cards to finish the night. I got through it but not very fast. Think I might go down in cards and work on faster and cleaner technique.
Sunday, May 25, 2008
Sun 5/25/08
Me and a handful of people put down about 15 pallets of sod yesterday so I counted that as my training and pushed Saturday's stuff to today. For a bit of fun I decided to test my mental ability to push. Here's how it went.
-Snatch vo2max(15:15)
16KGx8 60sets
16KGx7 20sets
That's 40min of the 15:15 protocol! Pretty significant PR for me. I decided on 80 sets but thought I would make the split 50 sets and 30 sets. This was very mentally challenging. 40 min is a long time to think about how... tiring... tedious... painful... but also a long time to think about... hiking the bell... hip snap... lock out...pull the bell down. Good stuff. Bending on Monday.
-Snatch vo2max(15:15)
16KGx8 60sets
16KGx7 20sets
That's 40min of the 15:15 protocol! Pretty significant PR for me. I decided on 80 sets but thought I would make the split 50 sets and 30 sets. This was very mentally challenging. 40 min is a long time to think about how... tiring... tedious... painful... but also a long time to think about... hiking the bell... hip snap... lock out...pull the bell down. Good stuff. Bending on Monday.
Thursday, May 22, 2008
Thurs 5/22/08
Took a rest day on Tues but back at it today.
-Zercher Deads 64KG(+pipe and chain)x5 5sets
Wanted to add some round back lifting and see how that goes. Also saved my grip for the BUPs and bending.
-BUP 24KGx3/3 5sets
Upped the weight for a nice little challenge.
Bending
-Sweep workout
I warmed up with 3/16"x5" CRS and 1/4"x7" HRS bends. For the workout I cheat bent 1/4"x7" square CRS to 45 degree and was able to close it in about 15min. Very cool this is the toughest bend I have done.
Sodding the yard this weekend so not sure what kind of training I'll get in.
-Zercher Deads 64KG(+pipe and chain)x5 5sets
Wanted to add some round back lifting and see how that goes. Also saved my grip for the BUPs and bending.
-BUP 24KGx3/3 5sets
Upped the weight for a nice little challenge.
Bending
-Sweep workout
I warmed up with 3/16"x5" CRS and 1/4"x7" HRS bends. For the workout I cheat bent 1/4"x7" square CRS to 45 degree and was able to close it in about 15min. Very cool this is the toughest bend I have done.
Sodding the yard this weekend so not sure what kind of training I'll get in.
Saturday, May 17, 2008
Sat 5/17/08
Got it done quick today. Have to head out of town for my sister's graduation from high school this weekend. Here's how it went.
-Snatch vo2max(15sec) 24KGx7 20sets
This got the heart rate up.
-Bottom Up TGU 16KG alt arms for 10min
Not sure how many I got but it wasn't a lot. This was ridiculously hard for only having 16KG in my hand.
-Sledge twist, toss, and flick(front and back) 2rounds
More bending on Monday
-Snatch vo2max(15sec) 24KGx7 20sets
This got the heart rate up.
-Bottom Up TGU 16KG alt arms for 10min
Not sure how many I got but it wasn't a lot. This was ridiculously hard for only having 16KG in my hand.
-Sledge twist, toss, and flick(front and back) 2rounds
More bending on Monday
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