Stayin' With The Big Moves - 8/26/08

-Front Squat
28/28KGx5
32/32KGx5
32/40KGx5 2sets(switch weights)
The 32/40 combo is killin' my stomach! Really forcing me to tense up. Good stuff. Gonna try throwing the 48 up there when I feel a little stronger with the move.

-Press(from a lunge) 24KGx3/3 3sets
This was cool. I pressed with the arm of the front leg. They all felt easy(I made it a light day) but the 3rd set was definitely the best. Trying to feel the groove.

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-Pull Up BWx3 3sets
Same thing here. Nice light day trying to use very strict form and get use to leaving my legs locked straight.

-Swings
32/32KGx5 every 30 sec for 5min
1 Arm 32KGx5 every 30 sec for 5min
I was going to do 10 min with the 2 KBs but the hips started slowing so at the 5 min mark I dropped to 1 arm. Hips stayed fast the rest of the time.

-Hanging Leg Raise BWx5 2sets

Day off tomorrow.

Kink Bends - 8/25/08

Just had a kink session tonight. A few warm up bends and then I tried taping 2 smaller bars together for my kinks. Just curious as to what it would feel like. Here's the list.
-double 3/16" CRS
-double 3/16" Hex CRS
-double 1/4" CRS
-double 1/4" Hex CRS
They were all fairly easy other that the 1/4" hex. I pushed on it for about 10 min and got it to move about 5-10 degrees. I didn't even know it moved until I unwrapped it.

Big Body Moves - 8/24/08

-Front Squat
32/32KGx5
32/40KGx5 2sets(switch weights on each set)
The 40 is a lot bigger that the 32! This was good to force tension, especially at the bottom.

-Push Press(fighting the negative) 40KGx2 3sets
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-Pull Up 16KG+10LBSx1 3sets
The 40 still sits on my arm funny unless I clean it perfectly. I guess that means I need to clean it perfectly everytime.

-Snatch 24KGx5/5 for 10min
I tried to do a set every 30 sec. That would have given me 200 in 10 min. Didn't happen. I think I was around150. I'll keep working at it.

-Bridge to Side Bridge BWx3/3 2sets

Pistols+Bending - 8/21/08

I decided to do the pistols with no box today and see how they went. They felt alright but still need a lot of work. I got my second set on video so please, if you have any suggestions let me know.

-Pistol 16KGx4/4 3sets



-Bending
Tonight's session was a stage bend night. That means I was suppose to bend till I couldn't bend anymore and then cheat it a little and try again. I decided to try a 5/16"x7" stainless-304 piece. It started good and then froze up on me just past 90 degrees. Funny part is I tried to cheat bend it at the end to try and go a but further and couldn't. Here's the video.



Maybe a little juggling tomorrow.

Presses, Pulls, + Swings - 8/19/08

I tried my presses a bit different today, kneeling. Pretty cool. I had to focus on tensing my entire body because I couldn't really shift to counterbalance. It also forced a pretty strict press for the same reason.

-Kneeling Press
24KGx5/5
32KGx3/3 4sets

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-Pull Up
12KG+10LBSx2 3sets
12KG+10LBSx1 2sets
Felt good, might hang the 16 next time.

-Swing 40KGx5 every 20sec for 10 min = 150reps
I've done this type of work before with 30 sec segments and 10 reps, but cut the reps and time because of the weight. I was able to keep my hips snappy for every rep because of this. The work/rest ratio turned out to be about the same (1:1) as the 30 sec version. I will try and speed my hips up even more to get the same work/rest with a 15 sec segment.

Day off tomorrow, probably some Z. Bending on Thursday.

Pistols+Bending - 8/18/08

-Pistols 16KGx5/5 4sets
I went down to a 14 1/2" box for these tonight. That inch maid a huge difference. This is probably the height I will stay at for a bit.

-Bending
17/64"x7" DR
5/16"x7" Stainless-304(sweep from 20 to 90 degrees)
Tonight's session was a sweep focus. I may have been able to close it a bit more but I really fought for this much. It took about 15 min.

Grinds tomorrow.

Cleans+Snatches - 8/17/08

Kind of a dynamic day today. Cleans, snatches, and some core work.

-Floor Cleans
32KGx5/5 1set
40KGx5/5 1sets
48KGx5/5 3sets
Playin' with the Beast was fun. I got my second set on video.



-Snatches 24KGx1min 4sets(2R, 2L)
I think I got 21 or 22 reps/min. This was way harder than I thought it would be. I need to get the number up by a few reps.

-Dynamic Plank to Side Plank BWx3/3 2sets
This is a cool move. I learned it from a seminar that Stuart McGill put on. Excellent move to make sure that the core is locked tight. The deal is to make sure that the hips and shoulders move together. The biggest problem with most people is that they want to shift the hips first to build momentum that drags the shoulders with. I got some video of this too.



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-Hanging Leg Raise BWx5 2sets

Good day. Bending tomorrow!