Practice 2/6/2010 - 800 Swings!!!!

Swings

16kg
20 x 10/10/10/10

559 calories – 35% fat
161 max – 93%
143 avg – 83%

Hard – 29:20
Med – 9:32
Light – 1:24

40:16 total
Recovery – 17 beats/30 seconds.

Practice 2/3/10

VPP
16kg/16kg
5 minutes
4 x (2, 4, 6)

Double C&J
16kg/16kg
7 minutes
5 x (2, 4)

Snatch
16kg
10 x 7/7

367 calories – 40% fat
157 max – 91%
131 avg – 76%

Hard – 11:49
Med – 11:54
Light – 6:51

30:34 total
Recovery – 17 beats/30 seconds.

Catching Up

Practice 2/1/10

VPP
16kg/16kg
5 minutes
4 x (2,4,6)
No HRM

Double C&J
20kg/20kg
8 minutes
2 x (2, 4, 6)
Need to reduce weight

Swing, Swing, Snatch
20kg
15 x 3/3

504 calories – 40% fat
154 max – 89%
135 avg – 78%

Hard – 18:32
Med – 17:52
Light – 3:56

40:26 total
Recovery – 13 beats/30 seconds.



Practice 1/31/2010

TGU
16kg
3/3

Indian Clubs
2 minutes

Windmills
16kg/32kg
2 x 3/3

1 Leg MP
16kg
6 minutes
3 x (1/1, 2/2, 3/3)

Goblet Squat with ball
24kg
5 minutes
4 x 5

Double C&P
16kg/16kg
9 minutes
5 x (1/1, 2/2, 3/3)

Planks
5 x 30 seconds


Practice 1/28/10
Warmed up with Indian Club’s. Just trying to warm up the shoulder…even though I wasn’t pressing.

VPP
16kg/16kg
10 minutes
6 x (2,4,6)

Swings
16kg
20 x 10/10 otm

421 calories – 35% fat
159 max – 92%
140 avg – 81%

Hard – 20:45
Med – 6:08
Light – 4:36

31:29 total
Recovery – 157 – 147 = 10 beats/30 seconds. Not as great as previous.




Practice 1/27/10
TGU
16kg 3/3

See Saw Press
10 min; 24/24kg
4 x 1/1, 2/2, 3/3

Dbl Front Sq
8 min; 24/24kg
5 x 5

1 Legged MP
5 min; 20kg
3 x 1/1, 2/2

Practice 1/25/10
Snatch
16kg
10 x 10/10

30:27 - Duration
344 - Calories
45% - Fat
155 - Max heart rate
90% - % of max
127 - Average heart rate
73% - % of max
16 bpm - 30 second recovery

9:12 - Hard Zone
11:48 - Medium Zone
9:27 - Light Zone

Practice 1/20/10

Swings

20kg 15 x 10/10


17:33 - Duration
216 - Calories
40% - Fat
156 - Max heart rate
90% - % of max
134 - Average heart rate
77% - % of max
16 bpm - 30 second recovery

8:00 - Hard Zone
7:07 - Medium Zone
2:26 - Light Zone

Practice 1/13/10

Swings

20kg 20:10 tabata style 5 x 13/13
40kg; 5 x 10
24kg/12kg; 6 x 10


18:13 - Duration
234 - Calories
40% - Fat
154 - Max heart rate
89% - % of max
135 - Average heart rate
78% - % of max
11 bpm - 30 second recovery

8:31 - Hard Zone
8:23 - Medium Zone
1:19 - Light Zone

Practice 1/11/10

It's been a few weeks due to the holidays and last week was a challenge with the dog. She's an escape artist.

Rather than jump back into ETK+ I'm just going to do the PM for a couple of weeks. The shoulder is still giving me troubles.



Swings 20kg
15 x 10/10

20:10 - Duration
264 - Calories
35% - Fat
159 - Max heart rate
92% - % of max
138 - Average heart rate
80% - % of max
17 bpm - 30 second recovery

11:39 - Hard Zone
6:30 - Medium Zone
2:01 - Light Zone

2010 Goals

After much thought for 2010 this is what I came up with.

My long term desire is to complete the ROP and then try RTK.

In 2009, I didn’t achieve all my goals due to: 1) having unrealistic goals; 2) not having a burning desire to achieve the goals; 3) getting side tracked into a power lifting contest with some buddies (when my goals were more KB goals); and 4)sustaining injuries to my back and shoulder. The injuries (and subsequent re-injury) to my shoulder both occurred while attempting C&P ladders with the 32kg. This usually was after ‘muscling’ through about 4 rungs of 5 ladders. After discussions and evaluations with my trainer we feel that the cause was exacerbated by weak lats on the left side and some scar tissue near the shoulder.

At 47 years of age I no longer participate in competitive sports and am more interested in pursuing lifting as a means of increasing my lean muscle mass and maintaining a healthy and high quality (read fit) lifestyle.

I initially had a smattering of goals, but I think my objective is to move slowly to a press of the beast and 200 snatches with the 24kg in 10 minutes. I also am going to work at practicing my Z and FMS work. When Brett Jones comes out with his indian club dvd I may incorporate that into my program for additional shoulder work.

The plan is to work the ETK+ with the eventual addition of pull-ups (I didn’t buy convict conditioning for nothing). I will test monthly in order to determine progress and if I need to adjust my ETK+ charts.


Measurable goals:

Press the beast.
200 snatches in 10 minutes with 24kg
15 strict pullups
BUP 24 kg