November 29, 2010

Today was supposed to be ballistics – heavy, but the dog took me ass-skating this morning. I’m feeling it in the knee, butt and shoulder. Rather than going all out I aimed for medium effort.

One Armed Clean and Jerks
28kg
3 x 3/3 in 6 minutes
with some overhead holds

Swings
20kg
10 x 5/5/5/5
supersetted with
Pushups
10 x 7

Planks
30s, 30s, 30s, 15s, 15s

Hanging Knee Raises
3 x 5

November 28, 2010

No pressing tonight. Tested the water on some grip training I’ll be adding on my ‘variety’ days. Density PR on Front Squats. The thing with the front squats isn’t so much the weight right now since I’m trying to re-groove my movement so I’m not rounding in the hole.

Squats
BW warm-up
Double Front Squats 20kg/20kg; 5 x 5 in 4:34

Pull-ups
Hangs for time

Grip Work
COC Gripper

Spring Clamp
2Thumbed 2 x 5

Wrist Roller
4x3lbs

Leveraged Wrist Curls
10lbs; 5/5

November 25, 2010

C&P
32kg
5/5 x(1, 2)
in 9:09 minutes

Breath rhythm stunk. Tension was just ok. Used the old Sears griper in the alternate hand for additional tension, but I think I was loosing some tension in the down swing. PR since I began tracking (density).

November 20, 2010

C&P
32kg
5/5 x(1, 2)
in 10 minutes

November 17, 2010

LCCJ
20kg/20kg 5(2, 4, 6)
24:00

November 15, 2010

C&P
28kg; 4(2, 3, 5, 4)

Horizontal Pulls
4(10, 8)

Fast Day. No energy. Breathing pattern during the clean and presses seems to be working. Bracing is good.

November 3, 2010

Long day at work. Home late. Not motivated.

Hey, why not do something manly? Something really stupid? I haven’t done anything stupid in awhile. You know I can lift the 28kg for volume. Why not try doubles? Sure my arms can handle 28kg’s, but that’s a lot more overall weight. Loading up the back with 56kg. Nice. Hopefully I’ll be man enough to get out of bed in the morning.


Double Clean and Presses
28kg/28kg
3 x 5, 1 x 4, 1 x 3

Squats
BW; stretching in the rack
Goblet Squat 20kg; 3 x 2
Double Front Squats 20kg/20kg; 4 x 3

Total workout time 30:00

November 1, 2010

One Armed Clean and Jerks
24kg
16/16 in 4 minutes
First goal down.
The reps weren’t the killer. It was the time under tension.

LCCJ
16kg/16kg
10 minutes
10 x 5

Double Swings
20kg/20kg
5 minutes
5 x 12
Second goal down.