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.

Sat 6/28/08

-Snatch vo2max(36:36) 16KGx17 24sets
This was way different than 2 weeks ago when I tried it. My buddy Alan told me my hips looked slow and I needed to finish with more of a snap(hard style). So with this in mind I set my eyes on 30 sets. No way! Apparently my hips were slow last time cause my HR was higher and I was spent after 24 sets today. My HR after the 12th set = my ending HR of 165 after 26 sets last time. I was 175 after set 18 and 176 after set 24. Thanks for the critique Alan!

-Bent Press
24KGx3/3 1set
20KGx3/3 4sets
I did the 24KG before the snatches and the 20KG after. Kendra did the snatches with me so we got right into them. In the future I would like to do the bent presses first. 24KG was just to much for my first go with this move but 20KG felt pretty good. I got some video of my second set with 20 KG. Let me know what you think.

Wed 6/25/08 and Thurs 6/26/08

Wed.

Just some card tearing. I quartered some cards that had already been torn. 6 total tears(3 with each hand on top) 20-25 cards each.

Thurs.

-Flip C+P 24KGx5/5 5sets
These felt much better this time around, will try it a bit heavier next week.

Alt w/

-Lawnmower Row 48KGx5/5

-Swing Complex 24KGx80 2rounds
This one got me breathin'. I did 20 side step swings followed by 20 forward/backward step swings. 2x each = a round. Here's some video.



-Bending
60D common
5-blue nails
1-5" blue nail
I got the blue nails on video. Tried to do them in 5min but got stuck on the last one so I think it was closer to 6min. Check it out.

Tues 6/24/08

Did a little more volume than normal for a Tuesday. We'll see how it feels tomorrow. Here's how it went.

-Sumo Dead(2" pipe+chains)
64KGx5
112KGx5
128KGx3
128KGx1
112KGx5 2sets
6 total sets and my grip was fried after the 3rd set.

-Suitecase Deads 48KGx3/3 3sets
Good lift. This is the first time I have messed with this lift. I was going to try the pipe and chain but decided on the KB until I get use to the move.

-2KB Clean+Jerk 24/24KGx5 at top of the min for 10min
This move needs work. It really kicked my butt. I wanted to do 10 every min but there was no way. 5 was a challenge for me. It got my lungs going pretty good as well.

-KB Pinch Grip
10LBS/12KGx1/1 5sets no rest
10LBS/16KGx1/1 5sets no rest
This was kinda cool. I took my 10lbs KB and chained it's handle to the other KB's handle. Then I pinch griped the bell and lifted as high as I could. I'll get video next time.

Mon 6/23/08

Back at it after about a week off. I got pretty busy around the house and decided it time for a rest form the KB's and bending. I jumped right back in with a nice kink workout with some bends thrown in the mix. Here's the list of bends and the order.

-60D common
-Grade 2 hex cap
-Iso push on 5/16"x7" HRS(about 10 min worth)
-Yellow nail
-Blue nail
-Iso push on 1/4"x7" square CRS(5-6 min worth)
-Iso push on 1/4"x7" hex CRS(5-6 min worth, I thought I would get this one it was tougher than I expected)
-Yellow nail
-Blue nail
-Grade 2 hex cap
-60D common

Good volume for me tonight. It felt good after the hands had a week to rest.

Mon 6/16/08

I did my kink workout tonight. I pushed on 5/16"x7" HRS for about 20-25 min and got some iso work. I paid special attention to keeping the bar as high under my chin as possible. I bent a blue nail at the end of the workout to see if I could keep it tucked through the entire bend and got some video.

Sun 6/15/08

Felt like trying something a little different today. So, I went for the 36sec version of the snatch vo2max protocol.

-Snatch vo2max(36:36) 16KGx17 26sets
This was a lot different than the 15sec version. My heart rate was much lower, I took it every 5 sets and got 153, 155, 159, 160, 165(after 26th set). I was up around 180 for most of the 15sec version, but this one felt harder. I got some video of my last 4 sets. I wasn't happy with the way my lockout looked on the last snatches I posted while doing the 15sec version so I really concentrated on pulling the arm back today and standing tall. I think it looked better and I got some nice stretch and tension on my pecs, which I didn't get last time. I never realized how important it is to SEE your own form on moves and then be able to relate that to feel.



-TGU 32KGx10(alt sides every rep) 1set
Just had to end with some extended total body tension.

Bending on Monday