snatch session.

Nov. 28th mostly devoted to dumbbell and Kettlebell snatch in morning.

Warm up on tai bag for 10 minutes. Light stretching and some foam roller to loosen up

snatches with Olympic dumbbell: 30#, 40# 50# 60# 70# 2-3 reps for speed.

Kettlebell snatches: 16kgx10,20Kgx10,24Kgx10,28kgx10, 32kgx7, 2-16Kgx10, 2-20kgx10x3

Stretching after.

My Kettlebell snatch technique is getting much better especially with doubles. Doubles do bring the heart rate up a little, but I don't see how I can get such girth between my thighs doing d0ubles with 32Kg and above. However I don't seem to be decelerate the bell when recovering from the top to take so stress off the arms effectively deceleration at this time.
On the other hand the Dumbbell Snatches are my one of my favorites but I have to build a small platform so I don't have to decelerate the dumbbell by guiding it to the floor to prevent the dumbell from lunching back into my shins.
For good information on the snatch or any of the basic lifts go to The Weightlifting Encyclopedia.by A. Drechsler. Its takes a year to read if you want to cover all the subjects covered.

non burning logs..

Nov. 7th. Vote today for your favorite leader.....what ever!

for the last three decades I have used a training log as my guide in life when it comes to training. I never lied in my log as I am the only one who is going to view it so therefore there is no reason to impress someone else with inflated numbers. Only once did I loan a person my log to give some guidance on how to run a difficult 50 mile trail run. It was the JKF 50 and I have done it several times and always did well so this runner looked at my training leading up to the race. A week later I got the log back with a thank you and a comment that I was totally insane and they would not be running this for now(training mileage in the 80's was excessive). I finally convinced them that my training was somewhat over the top for the event, but I wanted to ensure that I would successful without killing myself on race day and would rather die on my own time.
Anyway I have recorded religiously all my training sessions most of the time without thought until I looked back each week or so to see if I was making progress or just spinning my wheels. Also if I was not making gains or did make a successful change in body or strength, it was an excellent way to see what the formula was that made it happen. Feed back from you training log always seem to kick start or maintain momentum. Also if there was a injury, you can go back to what the series of events that lead up to your down fall. We all known injuries take place in micro increments and not just one fall.
I always look at the gyms I have trained in an the ones most successful are the one where the members have books with them jotting down their sessions like some over sized Secretary.

Leg and back day for the most part:

Warm up on heavy bag for 10 minutes; Punches were fast today for some reason....that scary!
combo of incline dips, ab roller and KB front squat 24Kg sets of 20 for 5 sessions.
24Kg figure 8 and catch for 2x25
4 sets of low pully hip extentions
Good morning with 5x135x5 slow and tight for core work.
hammer curls: 70#

Kettlebell fashion statement

Oct. 3 Tuesday 2006

Started at my private gym for stretching and tune up for my session at the gym in town. Did some warmups on the heavy Tai bag, foam roller and Kettlebell swings and figure 8s. I have been using the foam roller more to loosen up the tight areas like my quads as of late and seem to be working. Who would ever think that foam would be such a tool for massage.
Anyway, went to the gym early to do squats and cleans with the KB. Since the gym I go to only has small KB I have to bring my own until the owner of the gym finds what they will be use by more than one member. The girl at the desk always note that "I see you have your fashion assory". Well most people don't carry around 32kg Kettlebell with them every place they go. It like doing a Farmer's walk all the time.
Did Barbell squats: 135 to 225# sets of 2 for full squats. Cleans sets of 5 with the 32kg after each set of squats and 2 pullup. No sense in wasting time resting.
15 mile bike ride at noon to finish the day.

There is hope for us Rockies of the world

Sept. 24 2006

Believe it or not there is another Rocky movie coming out this year. I saw the movie trailer last night at the movies. Either Sylvester needs a new pair of sweats or he just borded. How can we believe a senior citizen can step in the ring with a strong 20 something athletic killer, and survive.....well we can dream can't we. Rocky is a man of my heart. Maybe I can make a come back, however unlike Rocky, I never left. Anyway, the flick once again shows the old Rocky trying to rediscover his youth using of all things, Kettlebells. Watch it Rocky, you are heading into the deep dark recesses of the evil world of kettlebells. This is not a meat locker.
On the upside, because a lot of people can relate to old Rocky, this movie showing the use of Kettlebells can only be a positive one for us trying to convince that this execisee mondality is the way of the future of resistance training.

Short session before breakfast:
Barbell Power cleans 150# sets of 10x5
Kettlebell dead hang cleans 24kg set of 5 each arm x 5
kettlebell figure eight with hold 20 Kg 10x5

45 minutes on bike turbo because it was raining.

Rainy day is a good sometimes

Sept 23, 2006

Well normally I go out in the morning for a club bike ride but as with a lot of weekend this year, its raining. so it looks like I will be in my personal gym, training grounds, fitness domain or what every you call your place to train with a roof over your head. I am fortunate to have a very nice clean, heated, cooled training area for myself and maybe a client or two. My place has all the essencels needed to train like kettlebells, OL set, heavy tai bag, 2 pull up bars, and space to work. The picture I have in my gym to illustrate what a health club at the turn of the century. You notice I have no machines like the picture. That's be cause I use only "close chain" exercises and lifts. The type you use the whole body as a complete unit. Ken and Barbie would not be happy here.
10 min. on the Tai bag for a good warmup. Put on the old MP-3 player with the finest selection of heavy metal to keep pace at a death wish level.

combo session: 10 sets of the following.
Zetler Squats with 24kg Kettlebell for 15 reps
25 pushups
6 pullups
10 figure eights with hold 28kg kettlebell.
stretching.
Well its not the same as going out to the road for a hard ride but at least it something.

New arrivals

Sept 22,2006

My order for 2-20-kg and 2-28kg kettlebell from Kettlebell Concepts inc. They are the best quality of all the bells sold and I have a sample of each company. The 20 and 28 are good transitional sizes as you move up the latter to heavier weights

Jumped on the bandwagon and did a clean an jerk session usein double 16,20and 28kgs. sets of 10 except for the 28kg and that was 10 sets of 5.

20 mile bike ride with the wife on local rail trail. The upside is that you have a smooth,flat no car riding. The down side is that you run high gear and steady pace like a time trial. Good training ever so often

Blitz training

Sept. 21,2006

As the pace of our lifestyles become ever more a time warp, there is a trend in the fitness world to come up with a 30 minute training sessions. Companies like Curves who offer a 30min. Mainly machine workout advertised for busy woman. This is nothing new. I can recall being a nautilus instructor many moons ago and you would take your trusty clip board and a client and run them through each of 12 stations within the 30 minutes and they would leave. Did you every see anyone get big and strong? Hell no! It was a business. How many Nautilus facilities are remaining? Zero as far as I know. You can pick up the equipment for 30% of their original value. These one-stop fitness business come an go. If you don't offcer a good individualize programs, you won't last.
Thats my thought for today.

The mission is to keep the concept of a blitz type training session, you have to plan carefully the mondality,muscle groups to effect, intencity and equipment placement. You can get a HIIT session in as little as 5 minutes using Tabata porotcal, but that is only for the very fit and strong. However for the day to day stuff if you plan you session so there is efficent use of your time.

This morning session: Heavy bag for 10 minutes. Always a great warmup as long as you don't become aggressive and start blasing away like a mad man. I intersperced the punching with sets of pushups on the nuckles.
Hex dumbell cleans: 60#x5x5 have to use the OL type as that is the highest weight I have for Hex dumbells.
Suitcase one arm KB lifts. 36kg 5x6 superseted this ab roller for 20 reps.
Pullups and pushups ladders: Pushups 5,10,15,20,25,30,35,40(started to get sloppie
pullups 2,4,6,8,10, 2,4,6,8.
Stretch:

There is a cool air blowing.

Sept 20. 2006
Well I had to put the heat on in my gym to get the chill off this morning, looks like summer is coming to a close. Also I have to remember to warmup more and have my clients do the same. Today is devoted to pressing or in Kettlebell world "grinds". Started with KB side presses. 16Kg. to 32Kg sets of 3.
Got to press the 36kg once with is a record for me, considering I have lost weight in the last few months from all the cycling this summer.
Floor presses with DB: 75#x5, 85x5x3
DB tri extention: 50#5x5
Abs

Did a 20 bike ride at a 19mph pace. Cool day you can really fly, but as with the weights, there has to be a more extensive warmup as the weather get colder. I am fortunate being retired so I can pick the best time of the day to ride but I you have a working schedule, you have to contend with an every increasing colder riding.

Legs don't fail me now

Sept 19th. There are many times when you head toward your training and you feel like you are not up to the task. There are two options; forget it today or suck it up and make at least a feeble effort. Well today was like that. Leg training always imprints as negative image of past sessions of quads being traumatized to just short of death.

Squats in the rack. ( at some point in ones lifting life you must "live within the rack") It really the only place I feel comfortable in terms of confindence and above all safety when it comes to squats.
Yes I do KB squats but that just for fitness and improving flexibility, especially overhead type. I find it hard to use heavy duel Kettlebells without effecting shoulders excessively. And yes I could go to the one leg pistol or step ups which I do but there is noting like having your body weight double or triple mashing down to activate the true "core" (TRA)
Squats: 135# to 305# sets of 3.
overhead squats: 16kgx5x5
DB curls 55#5x5
berpees using push and pull up combo. Lost count but it was pushing my limit. I never did so many pullups as I do now since I started to use this exercise.
Abs using 12kg KB. 5x20

Fall coming

Sept 18th 2006
I got to thinking that with the on coming fall-winter, its time to rethink my training in regards to outside volume, which tends to drop off due to the weather. I can still get in 70% of my biking even in the winter, if the snow is not to heavy, but this year I am going to do something different, and add in more body weight exercises in the form of HIIT routines to keep fitness level at summer levels. Periodization??? Rest??? well, well winter is recovery time but not total down to become fat. Crosstraining???? No we do that all the time so we won't go there. I will start with adding to each session a combo of exercises like birpees using pushups and pullups in tabata form.

Monday: morning session: Ab wheel with sumo style high pull for warmup. fast sets.
Snatches: 2-16kg 10x2, 1-20kgx10x1, 1x24kgx10x2, 32kgx3x4, 36kgx1x3. first time for the 36kg, not that bad.

At gym: deadlifts stiff legged and conventional. 135 to 315# high speed snatches with 24kg 5 sets for cool down.

15 mile bike ride for recovery. Easy pace. quads sore from squats. Hit the hot tub.

Good day for a Monday.

armed and dangerous

Thurs. 7th sept. 2006
In keeping with my goal of never doing the same pratice session more than once, today its power cleans and press to the side. Press to the side instead of the front press method puts more stress on the Delts therefore you have to be more careful on overloading. I tend to do that.
12Kg, 16Kg, 20Kg, 24Kg, 28Kg, 32Kg, sets of three. Floor press. 32 Kg 5 set of 5 with full extention. Ab roller 5 sets of 20. Stretching the legs and cool down with the heavy bag.

second session. 22 mile bike ride. Hip flexors getting stiff, have to stretch more or my flexibility will suffer doing squats and side presses.

Back in business

Wed sept. 6,2006
Its been awhile since I was really able to sit down and capture the events of the day due to a very busy life style. So what changed? Sometime you have to slow down and smell the Roses or you burn out like a faster than a fuse.

Barbell squats: 125-200# sets of 2x20 sets. 2x16Kg KB front squat and press combo. 10x10 sets. This is a real eye opener first thing in the morning. Abs with 12Kg situp and twist.

Second session: 25 mile bike ride. Good pace of 18MPH.
third session: 5reps 10 set pullup in combo with DB curls
client session for 30 min. Kettlebell training

Into the hot tub.

Kettlebell clean up

Cleans today. Did a hour run walk first thing in the morning. Weather starting to get warmer and actually had one bead of sweat. That what I get for having such low body fat.

Did full clean and jerks with KB. Each rep starting at the floor. 2-16Kg x10 warmup. 2-20Kg x10 ,24Kg x5 x2, 32Kgx5x5. 2-24x5x2. You get a little winded when you start from the floor on each rep. Dummy, you must be using some legs. Two dumbbell clean an press in the neutral position. 55# x5,60x5. Abs and stretching. Power clean with the barbell and those rubber bumper plates. Love to hear them hit the floor. 115#to 200# set of 2 Good session.

My cleans are getting much better especially when you do twins considering I am down 8 lbs in the last two months. ABs look really good for the first time in years.

Get them "wheels"

Tuesday; concentrated leg day for the "wheels" we start off with some Kb Ft. Squats. 2-20kg to 2-32Kg front squat, butt to the floor to pick up splinters. Step ups squats with DBs 40-60# sets of 5. Also acts as a farmer walk. Good mornings 150# for three sets.

15 mile bike ride then head over for a spin session at the gym to get the trash out of the legs.

TGU with Kb at night for the abs.

Rain on my parade, will you

Sunday:
Raining today, however considering the fire threat in the area, its just as well that the rain is coming. This means inside on the spinners.
Did some rack DL in the gym. Yes I also go to a "ken and barbie" style gym. Of coarse they are not that accustomed to having 5-600# banging in the rack. The barbell that was setup before me had a bar and 5# plates for rack curls by some twit. Used straight overhand grip until it failed which is usually around #450 then I have to switch to alternate grips.
The other thing that I never could get use to was the big plasma screen TV's so when you are on the threadmills you can watch the soaps. I rather watch the ladies and I run outside then watch mind sucking TV.

Spinning class was excellent as the instructor was the "I going to put you through hell" type. It was an advanced class but you can only make a spinning bike just so hard. I could never get my pulse rate (PR) as high as when running up hills, so I don't consider this a HIT.
Like my friend on the SEAL team would say, "Today was your last easy day"

Wet kettlebells don't melt.

Friday: Did not pratice due to attending training on Suicide Bombing. What a depressing subject. Part of my Homeland Security duties. Sat on my butt all day and listened on how American has to change its mindset when it comes to protecting our country. That's an whole another subject that could take more time then most people can digest.

Sat: Raining NO BIKE RIDING TODAY!!! SUCKS cold and raining so I ran 3 miles hard. It was sufficient to make believe I did something. When back to the gym worked with Client then did a mix bag of exercises. Left my Kettlebells outside after my last session but they did not melt. Great tools.

Clean and Jerk: 1-16Kg,20 for 10 reps
1-24Kg,28,32Kg for 2x5 each; Supersetted with renagade rowing: 50,60,70,80,90# dumbbells, Bottoms up press: 20Kgx5x3. Really getting better on these for some reason.

Kettlebells and wheels.

Wed.

30 mile bike ride. Weather could not be better hot and no humidity. Came back and stretched well and did some ab reconstruction. It summer you know.

Kb squats: 2-16kgx10x2, 2-24Kgx5x5, 2-28x5x5. all at rock bottom. Rocket out of the hole.
DB curls: 40-50# sets of 5.
Chins: sets of 5.

Thursday: "Beatings will continue until the complaining stop"

Running intervals on my section of flat road. I could use the local track but don't want to get spoiled running on a rubberized track surface. Timed out at a 4 sec. Improvement. Legs no sore from yesterday's biking so the stretching is paying off. Came back and did some more stretching and Myo release stuff. The jury is still out of that Myo release in regards to its effectiveness, so experimentation will continue.

Later in the day it was for Kettlebell presses.

2-16Kgx10, 16&20Kgx5, 20&24Kbx5, 2-24x5, 28&24x5, 1-32Kgx5x3. All performed side press with slow tempo.
Floor press with DB 95#3x3
barbell press singles: same tempo 120-150#
floor French press: 100# x 5x3

Sir, can I have another kettlebell snatch

Monday
is devoted for snatching(kB,BB,DB) and the improvement thereof. In that regard my snatching routine has been varied unlike my pressing so there is progress. Today is for mainly for endurance so its time to get some reps an see what it feels like to be Russian instead of some weakling western.
Abs and heavy bag warmup for 15 minutes.
1-16Kgx10x2-40 reps
1-20Kg ladders:2,4,6,8,10,12,14,16,18 total 164 in less than 8 minutes.
1-24Lgx20 or 40 reps
1-28x6x2 or 12 reps
1-32Kgx1x1o or 10 reps
2-16KgX25x1 or 25 reps Grand total of 291 reps before my grip turned to jelly.
Barbell Dead hand snatch: 125# 10 singles super set with the 32Kg KB.

Later in day Bike ride on cri coarse for 13 miles. Legs on fire!

Tuesday
was a sad day had to go to a funeral for a fireman lost in the line of duty. He had a very respectable send off.

3 mile run in morning follow by abs and stretching.

Run and Bike and some good old fasion Tai chi

Sunday is always a free form day either a long bike ride to socialize to see if I am still human or Trail running. Yesterday I decided to enter a biathlon. I don't normally do Triathlons because I can't swim that well and man was not make to transport himself via water. Also Triathlons are equipment ciritical and too complicated for my taste. That why I like kettlebells they are simple and effective. All that being said, a local biathlon came up with a 2mile run, 15mile bike, 2mile run. An easy day for me but then again I won't be racing so its just a good workout Plus its for a good cause.
Today 3 mile run followed by a hard 15 mile bike ride. Windy as hell so it was a real pumper.
Stretched and did Tai chi form.
That's my rest day all before 10:00.

Kettlebells work for biking also

Friday:
easy day before intense cardio weekend. Weekends are for solid cardio sessions or races.
Kettlebell clean and jerk. Putting in the little push at the end which makes it a true jerk instead of a push press. 1-16Kg x10x2/ 2-16kg 10x1/ 20Kg 10x1/ 24x5x1/ 28x5x5/ 32Kgx5x2.
Dumbbell one are jerks: 40#-75# in 5# jumps. Much better that last month,more stable.
Sat:
Bike ride with club: rained out last week and this week much warmer. Outstanding ride at 18mph pace on a very hilly coarse. Legs have the strength but lack the LT on longer hills. Need to pratice longer hills in big chain. Anyway a lot stronger than last year this time due I believe to the intense kettlebell pratices. Sprinting is no problem now, along with top end. Hills will come as they too are a lot easier than last year. Recovery is the key. Bring heart rate strap next time although I reach the LT before MCR. Had to go to my "happy Place" a couple of times to maintain pace.

Dance to the music

Thurs April 13. Started early with a run around my favorite coarse of the now lame duck St. Hospital. How to you out source the mentally disturbed? Anyway may run was getting much better, maybe it is the weather or just maybe the music in my ears from my micro radio is pacing me. Muscle has memory, it that concept is valid then the 18mile training runs I did 20 years ago should start to kick in soon. Lets not get out of hand here, just do 3 and go home.

Kettlebell Power cleans: 1-16Kgx10/1-20Kgx10/1-24kgx5/1-28Kgx5x5/ 32Kgx5x5 2/24Kgx5x2/
dumbbell Power cleans: 40#,45,50,55,60,65# 5 reps each.
Chin ups on rings:
Reverse fat bar curl: 80#x5x5

He who has the guns, make the rules.

Wed. is presses and pushing intervals on the bike.

14mile bike ride in interval form. Big chain all the way until legs were splitting. Need to get back on track bike......maybe not.

Kettlebell pressing for the "guns" Slow side presses this time.
2-16Kg 2 sets of 10/ 1-20Kgx10x2/ 1-24kg x10x1/ 1-28Kgx 5x5/ 1-32x3x3/ 2-24Kgx18x1
arms fried no more please.

Training clients the rest of the time.

Light at the end of the tunnel

"There is light at the end of the tunnel, but I think its the commuter special".

Tues. is for Legs. That means squats ( my god have mercy)
Interval runs on flat road. 11 intervals at 35-40 sec. very little diviation on each set. first real interval session this season. Next week monitor heart rate. Recover is good for this time of year. Must have had a good winter.

KB warmup 2-16Kg ft squats. KB and DB stepup one leg squats on high box. 35-95# sets of 5.
Its almost like a farmer walk holding the bells for prolonged periods and walking up steps.

KB over head squat: 16Kg-set of two. AB really take a beating on this to keep form. these are killers.
Windmills: mainly for stretching. These suck in regards to my flexability in the traverse plane.
Finsh up with speed squats with Pistol postion KB 20Kg 40 reps. before hitting the LT.

Sunday ride-Monday back to business

Sunday:
28 mile Sunday Bike ride was a an easy day with a small group. It was the kind of day where you start out at 30 degs and end up in the 50's. Therefore you get frost bit and sunburned all in one trip. Such is the life of one who bikes on roads dodging cars,pot holes, glass, deer, but I would not have it any other way. Legs felt good as I did not get out of the saddle except to stretch.

Monday: Kettlegbell and dumbbell Snatching. Go for volume until you start to fade.

16Kg 10-10-20/ 2-16-20/ 20Kg10-40/ 24Kg10-40/ 28Kg10-10-10/ 32Kg4/4
2-24Kg-5
DB one arm snatch: 40-80 lots of singles.
Slow chins

20 mile bike ride at 17mph pace. temp in 50's Leg feel strong and could have pushed higher but I know better this early in the season.

later in day; Snatch DL 135- 275 for sets of 3.
DB hammer curls 40-60 sets of 5.
promoted chinup.
that's a rap.

Abs on ball and Russian twist.

Rainy Day

Sat was scheduled to be a bicycle club run on a nice spring day through the farm lands of Orange County. However, it was raining and cold so the ride is off. Normally I don't let the weather control my various activities but I have a fall back position when I have running to take its place. Running in rain can be pleasant at times but when its 35 deg. And windy its not much better than being on the bike in the rain. Ran 5 miles stopping a couple of times to stretch as I was pushing the pace a little to hard and did not want to cramp up and have to limp home like some "crip". Looking back, it would have been a good day for a 5K race as I was in that kind of motion.

Later in the day spent some quality time on my tai chi form which I have been neglecting for some time.

Not a bad day after all.

"If you want a place in the sun then you may have to put up with some blisters"

Friday is clean and jerks.
Got 28Kg new kettlebell from a different company mainly because most don't make the in-between units. Its kind of a big jump from the 24Kg to the 32 Kg when you are scaling up. This new KB has a fatter handle, which is great for the grip but changes the normal flow of the clean or snatch somewhat. It did however make the transition between sets more confortable then the normal Kg jump.
KB clean and jerk: 16,20,24Kg. 1set of 10 each arm. 28 and 32 Kg 5 sets of 5 each.
BB rowing 165-245 sets of 8.
crunchers on ball.

Easy day as weekend looks good for some major cycling mileage.

cleans and presses

Living well is lifes best revenge.......People hate you when you look and feel better than they do.

Wed.
Mostly pressing movements. Warmup with Abs crunches,leg raises and Jump rope.
Kettlebell swings: 16Kb and 24Kg for warmup.
Kettlebell presses: 2-16Kg, 2-24Kg sets of 5/ 32Kg. 3x4
Dumbell: Arnold presses: 40#,45#,50#,55# sets of 5(new exercise, slow and controlled for form.
Dumbell Floor presses: 60#,70#,80#,90# sets of 3 controlled.
Hanging chain dips: 3 sets max.

2 mile fast run in the after noon. Need to start to get in some intervals starting next week as the 5K road racing season coming up. Stretched like a good boy should.

Thurs:
Got some new KB today to make me happy. I am happy all day when the postman brings me my next set of Kettlebells. I love to watch them pick up this small box and look perplexed as they wonder what the hell is in here?

Abs roller: great little tool highly underated. Forget about the "lawn chairs" they sell on TV.
Kettlebell cleans: 2-16Kg,1-20Kg, 2-24Kg, 1-28Kg, 1-32Kg. Consentrated on speed and form.
OL bar Power cleans: 115-190# lots of singles.

Spin class at the Gym at noon: short class but always intense. lots of sweat. Can't wait for the weather to warm up. Global warming???? not in my woods!

Legs today: Pain is weakness leaving the body......so they say.

I started to use Kettlebells for most of my leg strength training for the last year. Prior to that I used the squat bar on the back as I have done for most of my powerlifting years. Since I have been able(mostly throught luck) to avoid surgery to my Glenohumeral joint during heavy squat cycles, I am happy to report that my legs have not look better or fuction since going to kettlebells and don't miss the bar compressing my traps into jelly. What is real humbling, is doing hack squats with a 24KB and struggling to get a few reps, when you have squated 500# in the past.
I still do deadlift with the barbell as I always will, but the squating with the bar on my sholders is history. If I remember, most of the big squats were in squat suits which is the primay reason I left powerlifting besides the drugs. I could tolerate the drugs but not the bench or squat suits. They said it was for safety....my ass! it to lift more dummy. I got injured more with the suits then I do now going "raw"(no belt either)
1st session:
Kettlebell full Squat: 2-16Kgx10x2/1-24Kgx10x1/2-24Kgx5x5/
Kettlebell Hack squat: 1-16Kgx5x5 (new execise)
DB overhead squat 10,15,20,25,30# one set each arm very slow eccentric-great for TVA
Wide grip BB curl 95x5x5

2nd session: Romanian DL singles 135#to #405
45 min. Spin class: Too cold to bike outside, besides its good to check out the ladies.

Sat. ran for 4 miles around Hospital grounds, has 2 mile loop low traffic. Hospital Closed yesterday as state of NY has no money for people in need, so I have the grounds to myself from now on. Ideal for running and biking with rolling hills. Something like a mini central Park. Running club has a Four event winter seris there. A lot of big vacant buildings.

Sunday: When out for a 30 mile bike ride, what happened to spring? Cold for moring, solo ride this week need to get back to club activities. 17 mph pace. Wind was a bear somewhere around 15-25mph rate. always looking for that tail wind. Stopped for coffee at my favorate deli. For some reason I like that old place because I don't normally stop on any other ride unless it is over 50 miles.

Monday: Warmup with jump rope and heavy bag.
Kettlebell Swings: 1-16Kgx20x1/2-16Kgx20x1/1-24Kgx20x1set
Kettlebell Snatches:
1-16Kgx20x2sets
2-16Kgx20x2sets
Ladder 1-24Kg 1-15reps
1-32Kgx3x3sets
Pullups after each set of snatches. Lats feel good.

second session: Snatch grip high pull 135#-250# 3sets of 3 for speed
BB dead hang snatch: 100#-130
Squat thust and pushup 3 sets max

Cleans and Jerks

Friday is clean and jerks with RKB. warmup with abs and heavy bag Tai moves. A fews sets of one arm chains, bands. All close chain stuff, as always.
2-16kg: 2 sets of 10
1-24Kg: 2 sets of 10
2-24Kg: 2 sets of 10
1-32Kg: 4 sets of 6
2-32Kg: 1 set of 3 (clean sucks, jerk OK.)

Superset:
Clean and jerk on OL bar: 90#-185#
Suitcase DL: 5set of 3 185#
pullups on rings(love that crossfit stuff!)

Second session: 16 mile bike ride on "hills" route. Legs sluggish...need to run tomorrow for a break.

New client at night, a total beginner in regards to functional fitness.

cleans and bike intervals.

First session is a cleans pratice. RKB and OL bar. Speeeeeed session.
2-24Kg a little slow 5set of 5
1-32Kg 5 sets of 6 (heavy but doable) ordered 28Kg for a lighter progression.

OL bar power cleans 90#,100.125,135,165# double cleans for speed.

25 mile bike ride. moderate hills good speed for first 20. weather getting better looks like the mileage going up fast. Look at the veins in my legs!