Tuesday, February 27, 2007

Good Mornings Week 8 Pt I

GM w/ 50kg x 9
GM w/ 70kg x 5

[GM w/ 86kg x 5 x 3*
Floor Press w/ 2x24kg x 12,8,6
2 minutes rest]

[KB Snatches w/ 32kg x 5 x 3 (repsxsets)**
2 minutes rest]

Max Muscle Ups (3 minutes rest between attempts)***:
5 reps
rest
4 reps

-----------------------------------------------------
1.5 hours LATER, after reading some old tactical strength challenge scores:

Pistols w/ 24kg x 3 reps (L&R) (PR)

NOTES:
*: This movement is starting to get overdone, progress is stalling. I'm going to
have to change it up. (See comment below)
**: 32kg KB Snatches went well, will be integrating those in my routine soon. They will replace the Good Mornings nicely.
***: I had already accumulated some upper body fatigue due to the floor presses. I reckon that I could have made 7-8 reps if well rested.
-The pistols were a spur of the moment kind of thing. I'm glad to see I have made
progress in this movement without specific practice for it. I will, however, be integrating these into my routine in my quest to finally conquer those Josh Everett tactical strength challenge scores...

Friday, February 23, 2007

Good Mornings Week 7 Pt II

GM w/ 50kg x 8
GM w/ 70kg x 5

[Good Morning w/ 86kg x 3 x 3
+ 32kg KB Snatch (L&R): 1,3,3,3,3
Floor Press w/ 2x24kg KB x 11 (PR) + 3 x 5 (repsxsets)]

NOTES:
-Catch KB Snatch w/ bent legs, keep the bell close.

Wednesday, February 21, 2007

Olympic Lifting Day 7

Power Snatch w/ 30kg x 2 + 3 x Drop Snatches
Power Snatch w/ 50kg x 1,1,1
3 minutes rest
[Power Snatch w/ 60kg x 1 x 15
1 minute rest]

Power Clean + Power Jerk w/ 60kg x 1

[PC+PJ w/ 74kg x 1 x 1,1,F,F,1,1,F
1 minute rest]

Good Mornings w/ 86kg x 4 x 1
4x
[Snatches w/ 32kg KB x 7 (L&R), 4,4,4
Floor Press w/ 2x24kg x 4 x 6
1 minute rest]

NOTES:
-It's hard to complete 15 sets of each exercise (power snatch/pc+pj), therefore if make 15 sets in the snatch, my clean & jerks won't get me that much reps.
-Decided to substitute kettlebell snatches w/ 32kg KB for good mornings. This turned out to be a great idea. I dreamt that I was snatching the 32kg KB with ease... and voila, decided to give a go ;-).
My goal is to get to snatch the 32kg KB 30 reps (L&R) without switching hands.

Monday, February 19, 2007

Good Mornings Week 7

GM w/ 50kg x 7
GM w/ 70kg x 3

[Good Morning w/ 86kg x 3 x 5
Floor Press w/ 2x24kg KB x 5 x 4
2 minutes rest]

Saturday, February 17, 2007

Good Mornings Week 6 Pt II

GM w/ 50kg x 8
1 minute rest
GM w/ 70kg x 5
2 minutes rest
GM w/ 80kg x 5
3 minutes rest
GM w/ 86kg x 5 (PR)
3 minutes rest
GM w/ 90kg x 2 (PR)
4 minutes rest
Back Squat w/ 110kg x 1 (PR)

[Good Morning w/ 80kg x 3 x 5
Floor Press w/ 2 x 24kg KB x 3 x 8
30 seconds rest]

Thursday, February 15, 2007

Olympic Lifting Day 6

Power Snatch w/ 30kg x 2 + 3 Drop Snatches
Power Snatch w/ 50kg x 1,1,1

[Power Snatch w/ 60kg x 1 x 1,F,F,F,1,1
1 minute rest between sets]

Power Clean + Power Jerk w/ 60kg x 1

[PC + PJ w/ 72kg x 1 x 15
1 minute rest]

[Good Mornings w/ 80kg x 4 x 3
Floor Press w/ 2x24kg x 4 x 3
1 minute rest]

NOTES:
-Snatch: Emphasize the 'stretch', explode, get tall, look up.
-Was fatigued after the 15 sets of PC+PJ, that's why I cut the GM's short.

Wednesday, February 14, 2007

Tuesday, February 13, 2007

Good mornings week 6

GM w/ 50kg x 8
GM w/ 70Kg x 5

[GM w/ 80kg x 5 x 4
FP w/ 2x24kg X 5 x 3
2 minutes rest]

1,5x
[
4x
[Swings w/ 24kg x 20
1 minute active rest*]
]

Notes:
*: These were composed of :
Jumping jacks
Mountain climbers
Burpees
Jog

Saturday, February 10, 2007

Good Mornings Week 5 Pt II

GM w/ 50kg x 8
GM w/ 70kg x 5

[GM w/ 80kg x 3 x8
1 minute rest]

FP w/ 50kg x 5
Holle DB Deadlift
FP w/ 60kg x 3
Holle w/ 20kg x 2 x 3

Wednesday, February 07, 2007

Olympic Lifting Day 5

Power Snatch w/ 30kg x 3 + 3 Drop Snatches
Power Snatch w/ 50kg x 1,1,1,1

[Power Snatch w/ 60kg x 1 + 4xF
1 minute rest]

[Power Clean + Power Jerk w/ 70kg x 1 x 15
1 minute rest]

[Good Morning w/ 80kg x 4 x 5
Holle DB Deadlift w/ 22kg x 1 x 6
1 minute rest]

[Face Pulls w/ Red Band x 20 x 3
1 minute rest]

NOTES:
-The Power snatches were not working today, I only got 1 successful rep (and form wasn't perfect on that one either). So I kept trying to get another rep, basicly doing another 4 sets of snatch grip high pulls. Just getting my body used to the weight. Next time will be better for sure.
-Power cleans went well today. Really focused on 'getting tall' and 'shrugging at the top'. Will up the weight next time.
-The Good Mornings are coming along well, although I think that after this 2 week cycle I just started, I'll have to change things up (another movement). I'm seriously considering doing a Westside cycle while using my warm-ups to keep my technical Olympic Lifting work up to speed.
-The Holle DB Deadlifts were hard, as usual. I had to assist my working hand with my non-working hand and let go at the top for a controlled negative. Great grip builder.

Monday, February 05, 2007

Good Mornings Week 5

Good Mornings w/ 50kg x 8
[Good Mornings w/ 80kg x 5 x 3
Holle DB Deadlift w/ 22kg x 2 x 4
2 minute rest]

Saturday, February 03, 2007

Good Mornings Week 4 Pt II

Good Mornings w/ 50kg x 8
Good Mornings w/ 74kg x 5
3 minutes rest
Good Mornings w/ 80kg x 5 (PR)
3 minutes rest
Good Mornings w/ 84kg x 3
2 minutes rest
[Good Mornings w/ 74kg x 3 x 4
1 minute rest]

[Holle DB Deadlift w/ 22kg x 8 x 1
1 minute rest]

Thursday, February 01, 2007

Olympic Lifting Day 4 (Back Off week)

Power Snatch w/ 30kg x 3 + 3 Drop Snatches
Power Snatch w/ 30kg x 1,1
Power Snatch w/ 50kg x 1
[Power Snatch w/ 58kg x 7
1 minute rest]
Power Clean + Power Jerk w/ 58kg x 1,1
[Power Clean + Power Jerk w/ 70kg x 5
1 minute rest]

[Good Mornings w/ 74kg x 4 x 6
2 minutes rest]

[Holle Dumbbell MP w/ 22kg x 1 x 5
2 minutes rest]

[Holle Dumbbell Deadlift w/ 22kg + light band x 1 x 8
1 minute rest]

Face Pulls w/ Red Band x 20 x 3

NOTES:
-Well, there you have it. I decided to do something about my grip training. I figured
the Holle Dumbbell was the best way to go. Not that kettlebells don't have their charm, but they have their limits when you can't juggle them around or have them slipping out of your hand. This dumbbell will allow me to build a solid grip without the risk of seriously damaging my terrace. A plus is to be able to build up to lifting the Inch Challenge Dumbell
-The off center handle is a real treat. The dumbbell seems to be the hardest to hold on to when the 'inner tube' is on 1 line with your thumb. So not up or down, but 90° to either side.