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.
Tuesday, April 25, 2006
Sunday, April 23, 2006
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"
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"
Saturday, April 22, 2006
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.
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.
Friday, April 21, 2006
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
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
Monday, April 17, 2006
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.
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.
Sunday, April 16, 2006
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.
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.
Saturday, April 15, 2006
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.
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.
Friday, April 14, 2006
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
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
Thursday, April 13, 2006
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.
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.
Wednesday, April 12, 2006
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.
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.
Monday, April 10, 2006
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.
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.
Saturday, April 08, 2006
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.
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.
Friday, April 07, 2006
"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.
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.
Thursday, April 06, 2006
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!
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!
Tuesday, April 04, 2006
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.
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.
Monday, April 03, 2006
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
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
Saturday, April 01, 2006
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.
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.
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