24: swing, lf, 10H2H, 20 lf in alternating 2's, no breaks, 30 total

walk 2 mi

1 DragonFlag

Hip Lift 825 x 3 singles

20 kg snatch x 10L, 10R no break in about 2:20, pace of about 86 per 5:00

## Saturday, February 28, 2015

## Friday, February 27, 2015

### MP, Windmill, DL

Was going to do 5 x 1-2-3-4-5 DL ladder yesterday, but life got in the way.

Today, was going to do it but decided to go for a sort-of-max instead

First, press

24 kg: MP, lf, 1-2-3, 1-2, 1-2 - total 12 rep w/ this weight, which is not much but is an improvement for me of late in this lift.

Windmill: 16 kg x 2L/R, 1R/L - should keep switching which side goes first in this.

DL:

255 x 3 light touch-n-go, double overhand

275 x 1 double over, hooks of fingers

305 x 1, same

335 x 1, left over - was slow and shaky until past the knees, this was least-favored grip, not tight enough in lats, but kept fingerhook grip, maybe need tighter grip, which does lower my start a little, and also feels like it makes it tough for me to lockout.

Enough for today, will walk to run some errands now.

-S-

Today, was going to do it but decided to go for a sort-of-max instead

First, press

24 kg: MP, lf, 1-2-3, 1-2, 1-2 - total 12 rep w/ this weight, which is not much but is an improvement for me of late in this lift.

Windmill: 16 kg x 2L/R, 1R/L - should keep switching which side goes first in this.

DL:

255 x 3 light touch-n-go, double overhand

275 x 1 double over, hooks of fingers

305 x 1, same

335 x 1, left over - was slow and shaky until past the knees, this was least-favored grip, not tight enough in lats, but kept fingerhook grip, maybe need tighter grip, which does lower my start a little, and also feels like it makes it tough for me to lockout.

Enough for today, will walk to run some errands now.

-S-

## Tuesday, February 24, 2015

### Light snatches, short sets, 164 total reps

Tuesday,

Snatches, volume is the goal in relatively short sets

16 kg x 16L/R in about 2:00

Rest about 3:00

18 kg x 14L/R in about 2:00

Rest about 3:00

20 kg x 12 in about 1:45

Rest about 3:00

84 total

Rest about 3:00

16: 10L/R = 20

104 total

Rest about :45

18: 7L/R/L/R = 28 - started losing hard style, regain it, though

132 total

Rest about 3:00

16 kg x 16L/R in about 1:10

164 total, recent volume PR

Snatches, volume is the goal in relatively short sets

16 kg x 16L/R in about 2:00

Rest about 3:00

18 kg x 14L/R in about 2:00

Rest about 3:00

20 kg x 12 in about 1:45

Rest about 3:00

84 total

Rest about 3:00

104 total

Rest about :45

18: 7L/R/L/R = 28 - started losing hard style, regain it, though

132 total

Rest about 3:00

16 kg x 16L/R in about 1:10

164 total, recent volume PR

## Monday, February 23, 2015

### MP, Windmill, DL

Yesterday, Sunday, walk - was dog-tired but it felt good to be able to open my jacket up because the weather was half-decent for once this winter. Managed a short nap late in the afternoon

Today, Monday:

24 kg: H2H swing, lg, 20

24 kg: MP, singles lf on the minute, 6 each side

16 kg: Windmill, lf, 4 each side. Really trying to get some t-spine rotation, did better both sides but right side it (the t-spine rotation) is kind of scary, might try a lighter weight next time.

DL: Ladders @ 255 lbs.

1-2-3 - double over x 4

Guess I was using my abs 'cause I got an ab cramp while putting on my socks after my shower - ugh.

Today, Monday:

24 kg: H2H swing, lg, 20

24 kg: MP, singles lf on the minute, 6 each side

16 kg: Windmill, lf, 4 each side. Really trying to get some t-spine rotation, did better both sides but right side it (the t-spine rotation) is kind of scary, might try a lighter weight next time.

DL: Ladders @ 255 lbs.

1-2-3 - double over x 4

Guess I was using my abs 'cause I got an ab cramp while putting on my socks after my shower - ugh.

## Saturday, February 21, 2015

### Easy 16 kg snatches

Mid-morning (early for me), no warmup

16 kg: snatch, 20L+20R+15L+15R, no break in 3:25, pace is 103 per 5:00

Total 70 for the day, this will be an easy/short day, hope to walk later

16 kg: snatch, 20L+20R+15L+15R, no break in 3:25, pace is 103 per 5:00

Total 70 for the day, this will be an easy/short day, hope to walk later

## Friday, February 20, 2015

### Press, Windmill, DL - 4 Ladders to 4, Plan Summary

Friday

Warmup

16 kg 1-arm swing, all w/o putting bell down

10 H2H

2R, 3L, 3R, 2L

5R, 5L

Press: 24 kg x 5 singles in about 4:00. On last rep, pause at top, stretch, slow and controlled negative

Windmill: 16 kg, left first, 3

DL 255 lbs., 4 Ladders to 4, rest ~10 min between ladders

Ladder 1:

1 - Right over √

2 - Left over √

3 - Right over √

4 - Left over √

Ladder 2:

1 - Left over √

2 - Right over √

3 - Left over √

4 - Right over √

Ladder 3:

1 - Right over √

2 - Left over √

3 - Right over √

4 - Left over √

Ladder 4:

1 - Left over √

2 - Right over √

3 - Left over √

4 - Right over √

Plan Summary:

NB: A week is about 10 days long. I typically do a DL day, a light snatch day, and a day off, so I'm at 9 days for 3 DL workouts already.

Prep Week: NL = 24

Tue 1/20: 1-2-3 x 3

Thu 1/22: 1-2-3 x 1

Week #1: NL = 62 = 14%

Mon 1/26: 1-2-3-4-5 x 2

Thu 1/29: 1-2-3-4 x 2

Tue 2/3: 1-2-3 x 2

Week #2: NL = 93 = 21%

Fri 2/6: 1-2-3-4-5 x 3

Tue: 2/10: 1-2-3-4 x 3

Thu: 2/12: 1-2-3 x 3

Week #3: NL = 124 = 29%

Tue: 2/17: 1-2-3-4-5 x 4

Fri: 2/20: 1-2-3-4 x 4

?: 1-2-3 x 4

Week #4: NL = 155 = 36%

?: 1-2-3-4-5 x 5 = 75

?: 1-2-3-4 x 5 = 50

?: 1-2-3 x 5 = 30

Monthly NL = 434

Warmup

16 kg 1-arm swing, all w/o putting bell down

10 H2H

2R, 3L, 3R, 2L

5R, 5L

Press: 24 kg x 5 singles in about 4:00. On last rep, pause at top, stretch, slow and controlled negative

Windmill: 16 kg, left first, 3

DL 255 lbs., 4 Ladders to 4, rest ~10 min between ladders

Ladder 1:

1 - Right over √

2 - Left over √

3 - Right over √

4 - Left over √

Ladder 2:

1 - Left over √

2 - Right over √

3 - Left over √

4 - Right over √

Ladder 3:

1 - Right over √

2 - Left over √

3 - Right over √

4 - Left over √

Ladder 4:

1 - Left over √

2 - Right over √

3 - Left over √

4 - Right over √

Plan Summary:

NB: A week is about 10 days long. I typically do a DL day, a light snatch day, and a day off, so I'm at 9 days for 3 DL workouts already.

Prep Week: NL = 24

Tue 1/20: 1-2-3 x 3

Thu 1/22: 1-2-3 x 1

Week #1: NL = 62 = 14%

Mon 1/26: 1-2-3-4-5 x 2

Thu 1/29: 1-2-3-4 x 2

Tue 2/3: 1-2-3 x 2

Week #2: NL = 93 = 21%

Fri 2/6: 1-2-3-4-5 x 3

Tue: 2/10: 1-2-3-4 x 3

Thu: 2/12: 1-2-3 x 3

Week #3: NL = 124 = 29%

Tue: 2/17: 1-2-3-4-5 x 4

Fri: 2/20: 1-2-3-4 x 4

?: 1-2-3 x 4

Week #4: NL = 155 = 36%

?: 1-2-3-4-5 x 5 = 75

?: 1-2-3-4 x 5 = 50

?: 1-2-3 x 5 = 30

Monthly NL = 434

## Thursday, February 19, 2015

### Light, Easy Snatches Again

Walk 2 mi in very cold weather

Snatch session today, pyramid up and down

16 x 8L/R

18 x 8L/R

20 x 8L/R

18 x 8L/R

16 x 8L/R

Short, un-timed rests between, finished in 4:55, total 80 reps at an easy pace in 5:00. Was able to return to single instead of double breathing for the last set, a good sign

Rest about 10 minutes

Best 18 kg to date is 27 reps each side in 2:40

18 kg: 28L/R in 2:30, pace is 112 per 5:00

28 reps is one more than one single-hand PR, happy with that, breathing labored when done, have a ways to go before ready for snatch test again but this is good progress. Grip fatigue was limiting factor with breath not far behind.

136 reps without even trying, need to back off intensity and go for volume at next workout, or just take it easy next workout and go for volume the one after that - we'll see.

Snatch session today, pyramid up and down

16 x 8L/R

18 x 8L/R

20 x 8L/R

18 x 8L/R

16 x 8L/R

Short, un-timed rests between, finished in 4:55, total 80 reps at an easy pace in 5:00. Was able to return to single instead of double breathing for the last set, a good sign

Rest about 10 minutes

Best 18 kg to date is 27 reps each side in 2:40

18 kg: 28L/R in 2:30, pace is 112 per 5:00

28 reps is one more than one single-hand PR, happy with that, breathing labored when done, have a ways to go before ready for snatch test again but this is good progress. Grip fatigue was limiting factor with breath not far behind.

136 reps without even trying, need to back off intensity and go for volume at next workout, or just take it easy next workout and go for volume the one after that - we'll see.

## Wednesday, February 18, 2015

### Walk, light swings, pistol, stretch

None the worse for wear after 60 deadlifts yesterday.

16 kg 1-arm swings. Didn't count, but worked from singles to doubles to triples each side, all in a single set without putting the bell down, still looking for what's weird in my right shoulder. Nothing hurts, just trying to make the right more like the left, and it felt very good to do these. Maybe 20-25 total, I'll guess

Today, weather was a little more tolerable, so a single crane pistol on the porch each side and a bit of other qigong as well.

Walk 2 miles.

Stretch several times during the day.

16 kg 1-arm swings. Didn't count, but worked from singles to doubles to triples each side, all in a single set without putting the bell down, still looking for what's weird in my right shoulder. Nothing hurts, just trying to make the right more like the left, and it felt very good to do these. Maybe 20-25 total, I'll guess

Today, weather was a little more tolerable, so a single crane pistol on the porch each side and a bit of other qigong as well.

Walk 2 miles.

Stretch several times during the day.

## Tuesday, February 17, 2015

### Press, Windmill, 60 DLs @ 71% as (1-2-3-4-5) x 4

Press circuit

24 kg: 1L/R

16 kg: bu 2L/R

20 kg: 2L/R

24 kg: 1L/R

20 kg: 3L/R

24 kg: 2L/R

20 kg: 2L/R

I am weak and out of practice at these - will try to keep doing them before DL on DL days. A good short-term goal is to hit 10 total presses w/ the 24 kg in a day, and then look to reduce the number of sets

DL Ladders - too hard to keep track of which grip so wrote it down and am checking off each rung as I do it:

Ladder 1:

1 - Left over √

2 - Right over √

3 - Left over √

4 - Right over √

5 - Left over √

Ladder 2:

1 - Right over √

2 - Left over √

3 - Right over √

4 - Left over √

5 - Right over √

Ladder 3:

1 - Left over √

2 - Right over √

3 - Left over √

4 - Right over √

5 - Left over √

Ladder 4:

1 - Right over √

2 - Left over √

3 - Right over √

4 - Left over √

5 - Right over √

And that's enough for today!

24 kg: 1L/R

16 kg: bu 2L/R

20 kg: 2L/R

24 kg: 1L/R

20 kg: 3L/R

20 kg: 2L/R

I am weak and out of practice at these - will try to keep doing them before DL on DL days. A good short-term goal is to hit 10 total presses w/ the 24 kg in a day, and then look to reduce the number of sets

DL Ladders - too hard to keep track of which grip so wrote it down and am checking off each rung as I do it:

Ladder 1:

1 - Left over √

2 - Right over √

3 - Left over √

4 - Right over √

5 - Left over √

Ladder 2:

1 - Right over √

2 - Left over √

3 - Right over √

4 - Left over √

5 - Right over √

Ladder 3:

1 - Left over √

2 - Right over √

3 - Left over √

4 - Right over √

5 - Left over √

Ladder 4:

1 - Right over √

2 - Left over √

3 - Right over √

4 - Left over √

5 - Right over √

And that's enough for today!

## Monday, February 16, 2015

### 16 kg snatches, Hip lift

Sat - walk twice, about 3 miles total, no lifting

Sun - super cold, training/teaching in the AM, no lifting

Mon:

16 kg: snatch, 40L+40R in 3:50, pace is about 104 per 5:00 or about what should be my test/competition pace

Needed something that didn't work my grip or my lungs, so:

Hip Lift:

725 lb x 3 singles

835 lb x 3 singles

Sun - super cold, training/teaching in the AM, no lifting

Mon:

16 kg: snatch, 40L+40R in 3:50, pace is about 104 per 5:00 or about what should be my test/competition pace

Needed something that didn't work my grip or my lungs, so:

Hip Lift:

725 lb x 3 singles

835 lb x 3 singles

## Friday, February 13, 2015

### Snatch - 138 total w/ various sizes and various rests, all easy

Friday, 4th consecutive training day, feeling as I was yesterday, a little tired but enjoying lifting every day.

Bitter cold here, managed a short walk

16 kg: snatch, l5L/R

short rest

18 kg: snatch, 12L/R

short rest

20 kg snatch, 10L/R

Took about 5:45 - pace was slow, was adjusting lockout to make sure I wasn't stomach forward and "leaning" on my lumbar.

longer rest (5-10 min)

20 kg snatch, 12L/R

rest 3:00

16 kg snatch, 20L/R in 1:45

Total 138 reps today

Bitter cold here, managed a short walk

16 kg: snatch, l5L/R

short rest

18 kg: snatch, 12L/R

short rest

20 kg snatch, 10L/R

Took about 5:45 - pace was slow, was adjusting lockout to make sure I wasn't stomach forward and "leaning" on my lumbar.

longer rest (5-10 min)

20 kg snatch, 12L/R

rest 3:00

16 kg snatch, 20L/R in 1:45

Total 138 reps today

## Thursday, February 12, 2015

### DL: 255 lb ladder, 1-2-3 x 3 overhand

Walk 2 mi AM

Lift PM

24 kg: mil press, lf, 2, 2

24: H2H swing, lf, 16

DL: Ladder @ 255 lb, 1-2-3 x 3, all overhand

Pretty tired today, still these were easy.

Lift PM

24 kg: mil press, lf, 2, 2

24: H2H swing, lf, 16

DL: Ladder @ 255 lb, 1-2-3 x 3, all overhand

Pretty tired today, still these were easy.

## Wednesday, February 11, 2015

### Snatches at 16, 18, and 20 kg

Snatch:

w/ only rest to switch bells:

16 kg x 10L/R

16 kg x 10L/R - different bell

18 kg x 10L/R

About 3:00 to complete

Rest 10:00

16 kg x 10L/R

18 kg x 10L/R

20 kg x 10L/R

About 3:45 to complete

I like the switching of bell sizes, and this also represents a much more compressed work period for me, although about the same total number of reps in a workout. This is excellent progress and was fun to do, kept breathing in hard style and then in what I will call double hard style.

Catch is improving, backswing is improving, everything getting better and I am pleased with today's session.

120 total reps

Walk about 1-1/2 miles

w/ only rest to switch bells:

16 kg x 10L/R

16 kg x 10L/R - different bell

18 kg x 10L/R

About 3:00 to complete

Rest 10:00

16 kg x 10L/R

18 kg x 10L/R

20 kg x 10L/R

About 3:45 to complete

Catch is improving, backswing is improving, everything getting better and I am pleased with today's session.

120 total reps

Walk about 1-1/2 miles

## Tuesday, February 10, 2015

### Press Circuit, DL Ladders to 4

Circuit:

24: MP x 1L/R

16: b/u MP x 2L/R

20: MP x 3L/R

PU: bw + 20 kg right x 1

Total 6 presses/side, ARI 19.33

Rest 2-3 min, then a similar circuit

24: MP x 3L/R

16: b/u MP x 4 L/R

(skipped 20 kg press)

PU: bw + 20 kg left x 1

Total 7 presses/side, ARI 19.4 kg

DL: 255: 1-2-3-4 x 3 on 5 min rest between ladders. This is medium day of week #4

1-2-3-4 double over

1-2 double over, 3 right over, 4 left over

1-2 double over, 3 left over, 4 right over

24: MP x 1L/R

16: b/u MP x 2L/R

20: MP x 3L/R

PU: bw + 20 kg right x 1

Total 6 presses/side, ARI 19.33

Rest 2-3 min, then a similar circuit

24: MP x 3L/R

16: b/u MP x 4 L/R

(skipped 20 kg press)

PU: bw + 20 kg left x 1

Total 7 presses/side, ARI 19.4 kg

DL: 255: 1-2-3-4 x 3 on 5 min rest between ladders. This is medium day of week #4

1-2-3-4 double over

1-2 double over, 3 right over, 4 left over

1-2 double over, 3 left over, 4 right over

## Monday, February 9, 2015

### 18 kg snatches at different paces

After a big weekend of performing and celebrating, and no lifting on either Saturday or Sunday, today:

NB: had put coconut oil on hands a couple of hours ago and not wiped off, still a little slippery.

18 kg: snatch 20L + 20R in 3:00, pace = 67 per 5:00

rest 5-10 minutes

18 kg: snatch 27L + 27R in 2:40, pace = 101 per 5:00

rest about an hour

18 kg: snatch 13L + 13 R in 2:00, pace = 65 per 5:00, focused on nose breathing both ways, hard style - exhale at hip snap, stay w/ no breath until at the top, inhale just before ready to lower.

Total: 120 snatches today, most in a couple of weeks, I think

NB: had put coconut oil on hands a couple of hours ago and not wiped off, still a little slippery.

18 kg: snatch 20L + 20R in 3:00, pace = 67 per 5:00

rest 5-10 minutes

18 kg: snatch 27L + 27R in 2:40, pace = 101 per 5:00

rest about an hour

18 kg: snatch 13L + 13 R in 2:00, pace = 65 per 5:00, focused on nose breathing both ways, hard style - exhale at hip snap, stay w/ no breath until at the top, inhale just before ready to lower.

Total: 120 snatches today, most in a couple of weeks, I think

## Friday, February 6, 2015

### DL Ladders @ 71% - 1-2-3-4-5 x 3 = 45 reps total, 5-3/4 tons lifted

24 kg MP: 1L/R

PU: bw + 18 kg L x 1

24 kg MP: 2L/R

PU: bw + 18 kg R x 2

DL: Ladders @ 255 lbs.

Today is, by my program, Week #4, Day #1, even though it's 11 days and not 7 since Week #3, Day #1 - but we're in Jamboree, time is short, out every night, so this is just fine - and it might be just fine later, too - we'll see how recovery goes next week.

1-2-3-4-5 x 1 double overhand

Rest 5:00

1-2-3-4-5 x 1 starting left over (least favored grip for first and last set) - first rung or two felt really explosive

PU: bw + 18 kg L x 1

24 kg MP: 2L/R

PU: bw + 18 kg R x 2

DL: Ladders @ 255 lbs.

Today is, by my program, Week #4, Day #1, even though it's 11 days and not 7 since Week #3, Day #1 - but we're in Jamboree, time is short, out every night, so this is just fine - and it might be just fine later, too - we'll see how recovery goes next week.

1-2-3-4-5 x 1 double overhand

Rest 5:00

1-2-3-4-5 x 1 starting left over (least favored grip for first and last set) - first rung or two felt really explosive

Rest 5:00

1-2-3-4-5 x 1 starting right over (favored grip for first and last set) - little dizzy after all this but otherwise good.

Goal is 5 ladders to 5 in two more weeks.

1-2-3-4-5 x 1 starting right over (favored grip for first and last set) - little dizzy after all this but otherwise good.

Goal is 5 ladders to 5 in two more weeks.

## Wednesday, February 4, 2015

### 18 kg snatches

walk 2 miles, home w/ 45 lbs. of groceries

18 kg: snatch, 18L+18R in 2:30 - was going to do more but herniated disc area was bothering me on first side so switched side, everything felt great, did same number, and stopped. probably hip kicked out to the left too much, will do a second set and see what we can do about making it not push on the bad disc.

Rest 5:00

18 kg: snatch, 13L+13R in 2:00 - much better, that was it. Also noticed it's possible to overdo this - goal is kettlebell straight up, not directly over center of gravity but not hip kicked under, either. Probably has to have somewhat different mechanics with a heavier weight but, for now, this is good.

Rest 5:00

15L+15R in 1:25 - _so_ much easier when it's faster

NB: this is the end of our six-week blitz for Ridgewood Jamboree so purposefully taking it as easy and taking as many days off as I feel the need for.

18 kg: snatch, 18L+18R in 2:30 - was going to do more but herniated disc area was bothering me on first side so switched side, everything felt great, did same number, and stopped. probably hip kicked out to the left too much, will do a second set and see what we can do about making it not push on the bad disc.

Rest 5:00

18 kg: snatch, 13L+13R in 2:00 - much better, that was it. Also noticed it's possible to overdo this - goal is kettlebell straight up, not directly over center of gravity but not hip kicked under, either. Probably has to have somewhat different mechanics with a heavier weight but, for now, this is good.

Rest 5:00

15L+15R in 1:25 - _so_ much easier when it's faster

NB: this is the end of our six-week blitz for Ridgewood Jamboree so purposefully taking it as easy and taking as many days off as I feel the need for.

## Tuesday, February 3, 2015

### Short DL ladder workout

Life is nuts-crazy busy. Finished last Jamboree chart a few minutes ago. Will do workout from week #3, workout 3, of my planned cycle

DL: 255 1-2-3 x 2. Started left over for first ladder, other way for other ladder, alternated by the rung.

DL: 255 1-2-3 x 2. Started left over for first ladder, other way for other ladder, alternated by the rung.

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