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.

Tues 7/22/08

Decided to change things around a bit. With all the talk of the latest level II cert laking in the basic RKC skills I've decided to make a bit of a change in my current training and go with an ROP style program. I kinda jumped in on a variety day today so that I could match days with Kendra, she is also working through the ROP. Here's how it went.

-KB Suitcase Deads 48KGx3/3 5sets
Bottom line is I need a real barbell. The pipes and chains are great for an added grip element in traditional and sumo deads but just to unsteady for these.

-Hanging Leg Raise BWx5 5sets
First time I have done these in awhile. Felt good, I kept the legs straight and brought the toes to chin level.

-KB Juggling 12KGx15min
This was pretty fun. I've been checkin' out Logan Christopher's blog and he has a lot of good info on juggling. I'm going to try and put this in a few days a week.

Tomorrow brings the first day of C+P ladders. I'll also superset with pull up ladders and throw in some swings.

Mon 7/21/08

Another shorty today.

-1 Arm Swing 28KGx5/5 every 30sec 20sets

-Bending(4"x12" leather pads)
3 - 1/4"x8" hex CRS
Iso work on 1/4"x7" square CRS(I got it to bend a little today but only a few degrees, but that's better than nothing)
1/4"x6" grade 5 hex cap

Didn't really feel it today. Went to bed late last night, saw a lot of clients today, didn't get my afternoon snack, and I got a few other EXCUSES...let me know if you're interested in hearin' them. I'm out of town this weekend so absolutely NO excuses on Tues, Wed, or Thurs.

Sat 7/19/08

-Bent Press
24KGx3/3 1set
32KGx1/1 6sets
Felt good with the heavier weight. Probably could have done a little more. I got some video of my second set to check the form.



-2KB Snatch 24/24KGx10 2sets

-1KB Snatch
32KGx5/5 2sets
40KGx2/2 2sets
Nice to try a couple variations of the snatch that I don't usually do. Thanks for the advice Alan.

TGU 40KGx1/1
I need to work this more because I would like to be able to complete a rep on each side with a 48KG.

Thurs 7/17/08

Decided to make a little change and superset BUCs and BUPs. Here's how it went.

-BUC 32KGx5/5 5sets
superset w/
-BUP 20KGx5/5 5sets
This was good because it allowed me to go heavier with my cleans. It really worked the grip.

-Swing 48KGx10 5sets
It's been awhile, so I had to pick up the big guy for a few sets.

-Bending
Tried some new stuff and had probably my best bend so far tonight because I was using the Ironmind pads.
6 - 1/4"x8" HRS
2 - yellow nails(the 8" pieces made this feel much more comfortable also changed my footing tonight which really helped as weird as that sounds)
Grade 5 hex cap(really fought with this one but got it under 2")
2 - blue nails(felt easy after the grade 5)

Ready for a rest day tomorrow!

Wed 7/16/08

Quickie today.

-Snatch vo2max(15:15) 16KGx8 30sets

-Card tearing
Same as last weak. Quartered pre-torn cards. 20, 25, and 30 with each hand on top totalling 6 sets.