March 24, 2011

Ballistic Day
Light

LCCJ
20kg/20kg
11 minutes
3 x (2, 4, 6)
36/36

TGU - Partials
28kg
9 minutes
2 x 1/1 by 3’s to post.

Bloody nose ended the session.

March 23, 2011

Grind Day

Kneeling Press for warm-ups
12kg
2 x 5/5/5/5

C&P
36kg
10 minutes
7 x 2/2

Goblet Squats
20kg
2, 4, 6, 6, 4, 2

Assisted Pull-ups
3 x 5

Glutes’ and Hammies have been in spasm for the last few days.

Great Pull-up Videos

Since one of my goals is to get my Fat Butt over the bar these two videos caught my attention.

March 16, 2011

Ballistic Day

LCCJ
24kg/24kg
7 minutes
7 x 5
35/35
PR

TGU
24kg
6 minutes
3 x 1/1
3/3

Huffing like a steam engine after the clean and jerks. Dry heaving while on my back with the TGU’s spoiled my day.

Perspective – A rank I for a 135 man is 35 reps with the 24kg. I have a loonngg way to go to get to my goal of 85 straight reps with 32kg/32kg in 10 minutes. A llllooooooonnnnnngggggg way to go.

Plus probably isn’t the best program for that goal.

I’m pretty sure that my top three right now are C+P the beast, improve back stability in the squat, and actually having a pull-up. I could be working harder on my conditioning, but not while dry heaving ; ) Once I tackle goals one and two I need to chase after the SSST…then RTK and my LCCJ goal will fall.

Line ‘em up and knock ‘em down; one at a time.

March 14, 2011

C&P
40kg
10 minutes
5 x 2/2
10/10

On February 2nd I did the same set, rep, time scheme only with the 36kg, It was my first time with the 36kg and this is my first time with the 40kg in only 40 days.

Sweet!

March 13, 2011

Ballistic Day

LCCJ
20kg/20kg
9 minutes
7 x 6
42/42

TGU
24kg
10 minutes
5 x 1/1
5/5

March 9, 2011

Grind Day

Kneeling Press for warm-ups
12kg
2 x 5/5/5/5

C&P
32kg
8 minutes
5 x 5/5
A drop in working weight. Felt really strong, but winded.


Goblet Squats
24kg
9:30 minutes
2, 4, 6, 8, 10, 8, 6, 4, 2
50
Really tight in the back. I'm not going to push too hard. Definitely need to strengthen the lower lumbar.

Double C&P
28kg/28kg
7:30 minutes
6 x 4
These presses felt strong, but the cleans were not 'clean'. Also, my grip was starting to give on these.

Beast Swings
48kg
5 minutes
5 x 12
That was it for my grip.

Assisted Pull-ups
5 x 5
Sets performed between work sets.
I think these will get me where I want to go, but it will be a long road.

March 7, 2011

Variety
Snatches
20kg
10 minutes
8 x 7/7

TGU
20kg
12 minutes
9 x 1/1

Bridges
15 lb sandbag
3 x 20
60

Assisted pull-ups
6 x 5

March 4, 2011

Ballistic Day

LCCJ
24kg/24kg
10 minutes
3 x (2, 4, 6)
36/36

TGU – Partials (Reverse)
24kg
13 minutes
4 x 1/1 by 3’s
(From standing to knee to post to bridge to sitting and back three times is one rep.)

I wanted to try some double snatches. There is quite a pull on the downward swing. I performed them in a drill I’ve used with singles.
Double Swing, Swing, Snatch
20kg/20kg
5 minutes
5 x 3
30 double swings
15 double snatches

March 2, 2011

Grind Day


C&P
36kg
8 minutes
8 x 2/2

Goblet Squats
24kg
7 minutes
5 x 6

Double C&P
28kg/28kg
9 minutes
9 x 3

Beast Swings
48kg
5 minutes
5 x 12

Jack knife pull-ups
10 lbs
6, 5, 4, 3, 2