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
Tuesday, February 10, 2015
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.
Friday, January 30, 2015
18 and 24 kg snatch
Managing to lift in the middle of a very busy work schedule
First performance of a show yesterday, second earlier today:
18 kg - snatch, 23L + 23 R in 3:00. Form is improving. Haven't used 18 much, felt just like 16.
24 kg - snatch, 5L+5R. Not bad, although first one wasn't good, the rest were fine.
First performance of a show yesterday, second earlier today:
18 kg - snatch, 23L + 23 R in 3:00. Form is improving. Haven't used 18 much, felt just like 16.
24 kg - snatch, 5L+5R. Not bad, although first one wasn't good, the rest were fine.
Thursday, January 29, 2015
DL Ladder, Week 3, Day 2
DL Ladder 255 lbs.
Week 3 (62) {24} - fewer ladders, bigger rungs = 2.58 reps/set average
Thu = 1-2-3-4 x 2 (20) [2.5]
Rest 5:00 between ladders, did double overhand today by force of habit, not design, but it worked out OK.
was planned for Wed but that's OK, didn't lift on Tue, did snatches yesterday
Week 3 (62) {24} - fewer ladders, bigger rungs = 2.58 reps/set average
Thu = 1-2-3-4 x 2 (20) [2.5]
Rest 5:00 between ladders, did double overhand today by force of habit, not design, but it worked out OK.
was planned for Wed but that's OK, didn't lift on Tue, did snatches yesterday
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