Monday, March 30, 2015

ROP Heavy Day - Equivalent of 5 x 1-2-3-4, but better!

No swings, a little short on time

Skipped last week's Light Day, just no time.

ROP Heavy - nominal goal is 5 x 1-2-3-4 for a total of 50 reps in 20 sets

24 x 1, 20 x 2, 3, 4 = 10, avg = 20.4

24 x 2, 20 x 4, 5 = 11, avg = 20.72

24 x 1, 20 x 2, 3, 5 = 11, avg = 20.36

24 x 1, 20 x 2, 4, 5 = 12, avg = 20.33

24 x 1, 2, 20 x 3 = 6, avg = 22

Total meets the goal of 50 reps, used only 18 sets, did 6 reps w/ 24 kg.  Next time we will start ladders to 5 -or ladders w/ 15 total reps in 5 rungs or less by some other combination.



Friday, March 27, 2015

ROP Medium, with a twist

Tuesday's heavy day left me sore - lifted in much less time than usual

Today, Friday

Walk to warmup

No swings - no time now, maybe later, maybe tomorrow.  Must keep the goal the goal, and this is a pressing program.

MP - need equivalent of 1-2-3 x 5 for today's medium day, which is 30 reps.  Instead, we'll do it this way:

(24 kg x 2, 1:00 rest, 20 kg x 4) x 5 - trying for speed today, also vertical forearm, also trying to keep right shoulder better packed at top.

Notes:

1st ladder - OK

2nd ladder - better

3rd ladder - a little fatigue

4th ladder - better again

5th ladder - last rep on 24, longer hold overhead, yielding/paused descent, and on 20, yielding back-forth

Good day, short but not too short this time, nice to get 10 reps w/ the 24 and all doubles.

-S-

Tuesday, March 24, 2015

Abbreviated Heavy ROP Day (via longer sets)

Short walk

Very short on time - all below in 35 minutes

24: swing

10 2h, rest
5L+5R, rest
10R, rest
10L, rest

20: swing

20L+20R

Total 60 swings

20 kg MP (w/ some 24 kg thrown in, and compressing the ladder).  Last time, 38 reps, need at least 42 today

24 x 1, 20 x 2, 6 = 9

24 x 1, 20 x 3, 6 = 10

20 x 3, 5 = 8

20 x 2, 3, 4 = 9

20 x 2, 3, 4 = 9

45 total, very good.

Tired, driving a lot, a few snatches

20: snatch 10L, rest 10R - lousy

12L, rest, 12 R - better

More driving

Off Sunday

Off Monday but walk

Friday, March 20, 2015

Swing, press

Thu

20 kg:

Swing 10L + 10R x 2, no breaks, rest 3:00, repeat w Right first

Friday

a few swings to start

Plan MP 5 doubles

Actual

1-2-3-4

Swing, ROP press

2h Swing:

24 x 10, 32 x 10, 40 x 10, 24 x 13, 32 x 10

20: MP

20: MP: 1-2-3 x 2, 2-4 x 1

24 kg x 2, 20 kg x 4

20: 1-2-3


Tuesday, March 17, 2015

Snatch w/ 16, 18, 20

Snatch:

20 kg: 11L/R

18 kg: 14 L/R

16 kg: 17 L/R

18 kg: 12L/R

22 + 28 + 34 + 24 = 108 reps

Monday, March 16, 2015

ROP and Swings

Swing

24: (3x2h, 3L, 3x2h, 3R) = 12 x 2 = 24

short break

24: 10L, short break, 10R

32: 10 x 2h

54 total today

Press, Heavy Day

20:

1-2-3-4 x 1
1-2-3 x 1

Long Break

20:

1-2-3 x 1
1-2-3-4 x 1
1-2-3 x 1


Saturday, March 14, 2015

Snatch 16 kg: 45L + 45R, no break, 1 hand switch

Sat. just a little stretching, no warmup

16 kg: snatch 45L + 45R in about 4:25, no break, 1 hand switch

Videotaped but no time now so will watch later.


Friday, March 13, 2015

ROP Day 3

Buteyko session this morning w/ Eduward via Skype.  My first real Max Pause, 81 seconds, and that was followed by my best ever Control Pause, 73 seconds.

Short on time so I skipped the swings (and half forget them as well)

20 kg ROP, Day #3: 1-2-3 x 5 - did third ladder w/o putting the bell down, but set of 3 was too hard,  All other ladders, did 1-2 w/o putting bell down, rested ~30 seconds, did rung of 3, rested longer between ladders.

Edit - had a few minutes, literally, so grabbed a 24 kg and did 30 non-stop 2-hand swings.  Felt them start to slow down a couple of times, just kicked the level back up and kept them all maximally explosive.  What a great way to use 60 seconds.

Thursday, March 12, 2015

180 light kettlebell snatches

Thursday:  not much warmup

Snatch

10L + 10R in about :55 on the 1:30: 16, 18, 20 kg, rest 10:00

10L + 10R in about 1:00 on the 2:00: 20, 16, 18 kg, rest 10:00

10L + 10R in about 1:00 on the 2:00: 18, 16, phone range so 1:30 rest, then 20

Total 180 snatches, volume PR for at least the last six months

Form is ever improving.




Wednesday, March 11, 2015

Stretch, Swing, Press

Continuing my Buteyko Breathing studies and practice - going well.

Stretch on the front porch - nice weather, finally

20: MP, lf, 1

Oops, forgot swings

24: 1h swing x 40 as 5L, 5R, rest, 5R, 5L, rest and repeat for 40 total

24: 2h swing x 20 in a single set.  Felt it start to slow around 16, refocused on explosiveness and finished strong

Resuming pressing:

20: MP, lf, 2, 3

1-2-3

1-2-3

1-2-3 - total 4 ladders to 3 today.



Tuesday, March 10, 2015

16 kg snatches, 1 set, 25+25

16 kg, SN, 25L/R, no timer but paused solidly but not held, probably about 100 per 5:00, maybe a little slower??

-S-

Monday, March 9, 2015

24 kg swings and 20 kg presses

Fri and the weekend

Walk, stretch, a few 24 kg swings upstairs

Today, Monday:

24 kg 10 swings x 6.  Mixed 2-hand, 1-hand, H2H, 2's and 5's each hand, and ended w/ 10L and 10R

20 kg: MP lf, 1-2-3 x 3 - I plan this to be the start of a 20 kg Rite of Passage program.

Thursday, March 5, 2015

A few DL's, PU, Goblet SQ

Sunday, lower back and right hip felt tight.

Decided some time off was in order:

Tuesday, did some 2-hand swings with my son.  Several each w/ 16, 24, 28, and 36 kg, and they said they all looked the same.  This is _good_.

Walked when possible this week.

Thursday (today):

1-h DL, 135 x 5 each side

DL conventional, double overhand, a few each at 135 and up, triples at 205, 235, 255, 275, and 295

PU: bw + 20 kg x 2 on left foot, x 2 on right foot

A few kneeling Evil Wheels

2  standing Evil Wheels on 4th step

Lots of goblet squats