Friday's training

SSST
24kg X 215 10mins

Grip work
2+25lbs plates 6 sec holds

I was a little nervous about this workout, I guess because I was afraid I would not be able to hit 200 reps. I guess some butterflies actually help a little. Anyway, got 215 which is a PR for me. Grip work went OK but still having trouble with the left hand. I am starting with my weaker side and I will keep working on it. I did not do hindu push ups or get ups today because I wanted to give my triceps one more day to rest. All in all, fun workout.

This is Thursday's workout

Double C+P/Renegade Rows X 20 mins
2+32kg 2,4,5 then
2+24kg 2,4,5 2,4,5 2,4,#5 is cleans and presses only no time for row after.

Double KB snatch 12 mins
2+24kg X 57 total reps

Triceps are pretty sore today but I hammered this out anyway. C+P/Renegade Rows were pretty challenging and I felt pretty spent after this portion of the workout. Started with 2+32kg bells for first ladder then had to go to 2+24kg for remaining ladders. I rested about 30 to 60 or so secs between rungs and ladders. After 20 mins I rested about 4 mins then tackled the double snatches, started out with sets of 5 then went to sets of 3 with 30 secs rest between sets. I tried to attach video but after waiting 14hrs for it to load to the blog, I realized that this is not going to happen. I will be sending this to youtube and then to my facebook page.

Swings 36kg & 32kg one hand

Single arm swings
36kg x 100, 32kg x 200
Total swings 300 in 17.29 mins

This was fun, kinda. Started with the 36kg bell and managed 100 reps but then realized that I was going to have to resort to the 32kg for the remaining 200 reps and was pretty spent afterwards. All said and done 300 reps 17.29 mins

High Volume C+P & Double KB front squats

One arm cleans and presses
24kg X 5 ladders at 2,4,6
120 total reps 20.15 mins

2x25lbs plate pinches after every set for 6 to 8 sec holds

Double KB front squats
2x24kgs x 8 ladders at 3,6
72 total reps

2x25lbs plate pinches after every set for 6 to 8 sec holds

Tough workout. I liked the warm up but it did tax me a little before the workout so I can see it alone is going to toughen me up, never done hindu pushups before so I had to look them up on the internet but caught on very quickly. The C&P weight was light but it drug me down anyway with the high reps and pinches in between every rung. I thought I was going to be able to use 2 32kgs bells for the double front squats but realized after the C&Ps that I had to use 2 24kgs for this and it was taxing. I am a little frustrated in the strength of my left hand on the pinches, there were some sets toward the end that I just could not get a grip on the plates, my right hand is much stronger in this.

Jerks & Stuff

Single arm jerks 40kg bell
30 R, 30 L, 6o total reps 10 mins

24 kg snatches
Sets of 5+5 on the min for 10 mins total 110 reps

"Light Swings"
24kg bell 5 mins 184 total reps

Jerks felt good but I am confused as to the format, does a set consist 5R 5L or 5 either side is a set? I did sets of 5 changing sides after each side for 60 total jerks.

24kg snatches felt good. The swings had to be done with a 24kg bell because my 16kgs are at the gym. I managed to crank out 184 single arm swings in 5 mins and felt fairly spent of course. Looking forward to the weekend and a big steak tonight.

High Volume Clean & Presses
32kg x 102 total reps 20 mins

High Volume Sumo Dead Lifts
250 lbs x 66 reps 20 mins

Good workout, the 32kg bell felt good to grove with the cleans and presses and got my lungs working a little bit. I took about 30 to 35 secs rest between sets. The sumo deads were fun and I started to feel real comfortable with them about half way through. About 30 to 35 secs of rest was taken with the deads as well. I am going to be feeling this in my butt tomorrow but thats ok.

Easy day

Get ups 24kg x mins
5 each side

Standing wheel jack knifes
6,6,5,5,5 one min rest in between sets

Plate pinch carries
50+50 x 9 carries, 0ne min rest between carries

I did not do as many get ups as I would have liked but I was working get ups with my wife so we were taking turns on the mat. Wanted to get some wheel work in so slipped that in there as well, these help me get that whole body tension. Plate pinch carries went well, my grip felt pretty good after yesterday and the only negative effect was a giant callous rip that I had to watch. I felt that walking with the plates acctually made me grip harder which in turn gave me a better grip training session, go figure.

Stacked Clean & Press
16kg + 16kg ladders 1,2,3 x 5 ladders

Snatch ladders
32kg 40kg 44kg 48kg
1 1 1 1
2 2 2 2
3 3 3 3
4 4 4
5 5 5

5 min Clean Test
45 total reps

This was a brutal workout, the cleans with two bells in one hand between each rep were very frustrating. I kept rubbing my left wrist wrong after the clean and ended up sporting a couple of tennis wrist bands that my wife used to use so that was a bit humbling. The snatches were tough and I started a blister on left hand but you just have to work through them and it certainly won't be the first or last. I did 12 total snatches with the 48kg so that was cool. I waited about 6 or 7 mins before starting the 5 min clean test and they were ugly. I did not have much left and kept banging my upper arms. This did not hurt but I know that is improper form. I ripped my blister open during the cleans which I could see coming. That which does not kill us makes us stronger. Video is attached.

Stacked presses and 5 min snatch test

Stacked press
24kg + 16kg X 1/1 X6 singles

KB Squat
24kg X5X5

5 min snatch test with 24kg bell: 131 reps and a PR for me.

Light (really Light) jog (2 miles) Ran most of this and had to walk some

The stacked press was moderately heavy and again just trying to get used to having 2 bells in one hand. KB squats were done goblet style and felt good, loosened me up I think for the snatches. Snatches were brutal, hit 100 then took about 15 secs rest and banged out another 31 and a PR was hit here. The 2 mile light jog was tough to start because my lungs and legs were still on fire from the snatches but I began to loosen up and I am now glad I did. I think I ran some lactic acid out of my legs.

Snatches and TGUs

Get ups
singles from lightest bell to heavy bell.
16kg, 20kg, 24kg, 32kg, 36k, 40kg, 44kg, 48kg, (PR with the 44kg, and 48kg)

Snatches
44kg for sets 3/3x10 sets: did 9 sets this way and 10th set was with the 48kg also a PR and a goal hit.

Double snatch 24kg's sets of 5 on the minute x 10 minutes: 50 total reps done

Get up: singles with 32kg 1 and 1 on the minute for 5 minutes: 4 a side done

This was a challenging workout but I am very glad I did it.
Started the Get ups with a 16kg and just kept going and finished with a 48kg bell (PR was hit here) Took a few minutes rest then started the snatching did 44kg 9 sets of 3/3 with 1 minutes rests and decided to give the beast(48kg) a try and nailed 3 reps a side. Now I have to find a new goal. The double snatches were fun but the single 32 kg get ups were tough to slog through but I am glad I did it.

Wed training 5/13/09

Stacked press (2 bells in one hand)
16kg+16kg (3/3)x2 sets
20kg+16kg (3/3)x4 sets

Double swing (24kg's) sets of 10x5

Two hand pinch dead lift with 2x50lbs plates x 3 lifts 10 sec holds.

One arm jerk and hold + walk outs 48kg x 15 secs left and 20 secs right

The stacked press was different, the hardest part was keeping the top bell from falling forward but went well. Took 60 to 90 secs rest between sets. Double swing felt good one set on the minute. I way underestimated myself and the power of a little chaulk with the plate pinches. Was able to do holds with 2 50lbs plates when this morning I could not get them off the floor, go figure. The one arm jerk and hold felt good but I think I will do them immediately after the presses as my CNS is accustomed to the load.