No snatchin' today, still a little sore on the right hand, but got some good overhead work in anyway. Also had a good night with the grip work.
-Sit&Reach, Lower/Upper Body Twist, Shoulder Sweep, ASLR, Rolling Pattern
-SLDL 24/24KGx5/5 - 3 sets
Alt w/
-2KB Press 24/24KGx5, 32/32KGx5,4
The 32's got heavy. :-)
-CoC
#1 x3/3 - 2 sets
#2 choked to 1" x4/4
Still easier on the right.
-Blob Practice
Various styles of lifting. Takes a few times to get these feeling good and the grip runs out fast. Have to rest between reps.
-Hub Lift
Tried to curl and clean the 35...ugly. Got 45 w/ each hand.
-Jerk 24KGx10/10 - 5 sets
Feeling better w/ this...more explosive.
-Ab wheel x5 - 2 sets
That's it today. More snatchin' on Thurs
Wednesday, April 29, 2009
Sunday, April 26, 2009
VO2 - 4/26/09
Just got down to business with some snatches today.
-Lower/Upper Body Twist, Shoulder Sweep, Sit&Reach, ASLR, Ham Curl w/Ball, Rolling Pattern
-Snatch VO2(15:15) 16KGx8 - 60 sets
First 50 sets had a good pace but the last 10 slowed just a bit. I didn't tear but I have a little hot spot under the callus on my right, middle finger. Not making excuses but that messed with my timing on the last 10 sets a bit.
That was all I could take today! Stretched the hips a little and called it a day.
-Lower/Upper Body Twist, Shoulder Sweep, Sit&Reach, ASLR, Ham Curl w/Ball, Rolling Pattern
-Snatch VO2(15:15) 16KGx8 - 60 sets
First 50 sets had a good pace but the last 10 slowed just a bit. I didn't tear but I have a little hot spot under the callus on my right, middle finger. Not making excuses but that messed with my timing on the last 10 sets a bit.
That was all I could take today! Stretched the hips a little and called it a day.
Saturday, April 25, 2009
Good Grip Today - 4/25/09
Started w/ the usual warm up moves.
-Front Squat 155LBSx10 - 2 sets
Last set got heavy on the last few reps.
-Pistol 24KGx2/2 - 4 sets
Probably would have went w/ the 20KG if I had one at home. 24 got better as the sets went on.
Alt w/
-KB Floor Press 32KGx5/5, 40KGx3/3 - 3 sets
-Blob Practice
Getting better...got it with some different grips today.
4 fingers on one side thumb on other
3 fingers on one side(no pinky) thumb on other
By the face w/ right hand, couldn't hold on with left
3 fingers on one side, index on round part and thumb on other side(like the video)
-Gripper CoC #2
Choked it to about 7/8" and could get it easy w/ right...got it a few times w/ left
-Snatch 32KGx5/5 - 3 sets
Practice w/ lockout position.
-Ab Wheel x5 - 2 sets
That's it. Solid day...vo2 w/ 16KG tomorrow.
-Front Squat 155LBSx10 - 2 sets
Last set got heavy on the last few reps.
-Pistol 24KGx2/2 - 4 sets
Probably would have went w/ the 20KG if I had one at home. 24 got better as the sets went on.
Alt w/
-KB Floor Press 32KGx5/5, 40KGx3/3 - 3 sets
-Blob Practice
Getting better...got it with some different grips today.
4 fingers on one side thumb on other
3 fingers on one side(no pinky) thumb on other
By the face w/ right hand, couldn't hold on with left
3 fingers on one side, index on round part and thumb on other side(like the video)
-Gripper CoC #2
Choked it to about 7/8" and could get it easy w/ right...got it a few times w/ left
-Snatch 32KGx5/5 - 3 sets
Practice w/ lockout position.
-Ab Wheel x5 - 2 sets
That's it. Solid day...vo2 w/ 16KG tomorrow.
Thursday, April 23, 2009
Practice And Some VO2 - 4/23/09
More practice with 1 leg, overhead, and vo2.
-Usual Warm Up
-TGU 40KGx1/1 - 2 sets
-Single Leg Dead 24/24KGx5/5 - 2 sets
Getting a very good ham stretch and glute contraction.
Alt w/
-2 KB Press 24/24KGx5 - 2 sets
-Jerk 24KGx10/10 - 3 sets
First time for these in awhile. Need to practice them more to teach them better.
-Snatch VO2(15:15) 24KGx6 - 30 sets
This got me goin' pretty good. Tried to keep them moving the whole time.
That's it for tonight. I've also been working supination and pronation of the wrist, extension/abduction/adduction of the fingers, and grippers in a "grease the groove" kind of fashion...a couple sets/day.
-Usual Warm Up
-TGU 40KGx1/1 - 2 sets
-Single Leg Dead 24/24KGx5/5 - 2 sets
Getting a very good ham stretch and glute contraction.
Alt w/
-2 KB Press 24/24KGx5 - 2 sets
-Jerk 24KGx10/10 - 3 sets
First time for these in awhile. Need to practice them more to teach them better.
-Snatch VO2(15:15) 24KGx6 - 30 sets
This got me goin' pretty good. Tried to keep them moving the whole time.
That's it for tonight. I've also been working supination and pronation of the wrist, extension/abduction/adduction of the fingers, and grippers in a "grease the groove" kind of fashion...a couple sets/day.
Tuesday, April 21, 2009
A Good Tuesday - 4/21/09
A few different moves for fun and some more grip work.
-Lower/Upper Body Twist, Shoulder Sweeps, ASLR, Hammie Curls w/ Ball, Rolling Pattern
-Pistol 16KGx2/2 - 5 sets
Some were better than other...need practice!
Alt w/
-Floor Press 32KGx5/5 - 5 sets
-2 KB Snatch 24/24KGx10 - 5 sets
-Blob practice
Got it with each hand w/o using the flat spot for extra traction.
-Hub Lift
Got 45lbs with each hand.
-Card Tearing
Tried 45 and couldn't get it.
-Ab Roll Out x5 - 2 sets
That's it for today. More vo2 work on Thurs.
-Lower/Upper Body Twist, Shoulder Sweeps, ASLR, Hammie Curls w/ Ball, Rolling Pattern
-Pistol 16KGx2/2 - 5 sets
Some were better than other...need practice!
Alt w/
-Floor Press 32KGx5/5 - 5 sets
-2 KB Snatch 24/24KGx10 - 5 sets
-Blob practice
Got it with each hand w/o using the flat spot for extra traction.
-Hub Lift
Got 45lbs with each hand.
-Card Tearing
Tried 45 and couldn't get it.
-Ab Roll Out x5 - 2 sets
That's it for today. More vo2 work on Thurs.
Sunday, April 19, 2009
Snatchin' - 4/19/09
Needed to get the lungs burnin' a bit today.
-Usual warm
-Snatch vo2max (15:15) 16KGx8 - 50 sets
This was work for me. Really had to focus on hinging at the hips and snapping when I fatigued with the right side. When I get 80 sets I'll jump up to the 20KG.
-Lev Block Curl 12.5LBSx5/5 - 2 sets
Felt strong w/ these today.
Need to stretch the left hip and calve today sometime.
-Usual warm
-Snatch vo2max (15:15) 16KGx8 - 50 sets
This was work for me. Really had to focus on hinging at the hips and snapping when I fatigued with the right side. When I get 80 sets I'll jump up to the 20KG.
-Lev Block Curl 12.5LBSx5/5 - 2 sets
Felt strong w/ these today.
Need to stretch the left hip and calve today sometime.
Saturday, April 18, 2009
Getting Back At It Again - 4/18/09
Selling our house, having a baby, and then having to move to the new house finally caught up to me. The last week or so I have been worn out. So...I took it easy and decided today was the day I needed to get a little work done. Here's how it went.
-The usual warm up moves
-SLDL 24/24KGx5/5 - 3 sets
Want to start working more with these and pistols. I think I really need the one legged work.
Alt w/
-2 KB Press 24/24KGx5 - 3 sets
Here's when the fun started...I just got a 37.5lbs blob and a 35lbs plate with a good hub on it.
Took me a few tries to get the hang of the blob but I got a good lift with each hand on video. I also got the 35lbs hub with 3 - 2.5lbs plates on it with each hand. Cool stuff!
-Ab Roll Out x5 - 3 sets
-40 Card Tear
That's it for today. Snatchin' tomorrow.
-The usual warm up moves
-SLDL 24/24KGx5/5 - 3 sets
Want to start working more with these and pistols. I think I really need the one legged work.
Alt w/
-2 KB Press 24/24KGx5 - 3 sets
Here's when the fun started...I just got a 37.5lbs blob and a 35lbs plate with a good hub on it.
Took me a few tries to get the hang of the blob but I got a good lift with each hand on video. I also got the 35lbs hub with 3 - 2.5lbs plates on it with each hand. Cool stuff!
-Ab Roll Out x5 - 3 sets
-40 Card Tear
That's it for today. Snatchin' tomorrow.
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