A little late, but this is February's Template (and maybe March's too). Strictly speaking I am deviating from the ETK + template now that I've encorporated ladders and some straight sets, but I think I'm still close enough in terms of how the days are set up and since the goal is still high volume/density.
Grind Days
Presses -WS#1, 1, 2, 3, 4, 5, 6
1, Clean and Press, 32, 32, 32, 36, 36, 36
2, Clean and Press, 32, 32, 32, 36, 36, 36
3, Clean and Press, 32, 32, 32, 36, 36, 36
4, Clean and Press, 32, 32, 32, 36, 36, 36
5, Clean and Press, 32, 32, 32, 36, 36, 36
6, Clean and Press, 32, 32, 32, 36, 36, 36
Squats, 1, 2, 3, 4, 5, 6
1, Goblet Squat (3 ct), 20, 20, 20, 20, 24, 24
2, Goblet Squat (3 ct), 20, 20, 20, 20, 24, 24
3, Goblet Squat (3 ct), 20, 20, 20, 20, 24, 24
4, Goblet Squat (3 ct), 20, 20, 20, 20, 24, 24
5, Goblet Squat (3 ct), 20, 20, 20, 20, 24, 24
6, Goblet Squat (3 ct), 20, 20, 20, 20, 24, 24
Presses -WS#2, 1, 2, 3, 4, 5, 6
1, Double C+P, 20/20, 24/24, 24/24, 24/24, 28/28, 28/28
2, Double C+P, 20/20, 24/24, 24/24, 24/24, 28/28, 28/28
3, Double C+P, 20/20, 24/24, 24/24, 24/24, 28/28, 28/28
4, Double C+P, 20/20, 24/24, 24/24, 24/24, 28/28, 28/28
5, Double C+P, 20/20, 24/24, 24/24, 24/24, 28/28, 28/28
6, Double C+P, 20/20, 24/24, 24/24, 24/24, 28/28, 28/28
Beast Swings
Ballistic Days
PP/Jerks, 1, 2, 3, 4, 5, 6
1, VPP, 12/12, 12/12, 12/12, 16/16, 16/16, 16/16
2, OA Jerk, 16, 20, 20, 20, 24, 24
3, LCCJ, 20/20, 20/20, 20/20, 24/24, 24/24, 24/24
4, LCCJ, 20/20, 20/20, 20/20, 24/24, 24/24, 24/24
5, LCCJ, 20/20, 20/20, 20/20, 24/24, 24/24, 24/24
6, LCCJ, 20/20, 20/20, 20/20, 24/24, 24/24, 24/24
TGU/ WM, 1, 2, 3, 4, 5, 6
1, TGU - Partials, 20, 20, 20, 20, 24, 24
2, TGU - Partials, 16, 20, 20, 20, 24, 24
3, TGU, 16, 20, 20, 20, 20, 24
4, TGU, 16, 20, 20, 20, 20, 24
5, TGU, 16, 20, 20, 20, 20, 24
6, TGU, 16, 20, 20, 20, 20, 24
Pulls, 1, 2, 3, 4, 5, 6
1, Swings - Two handed, 20, 24, 28, 32, 40, 40
2, Swings - One handed, 20, 20, 20, 24, 24, 24
3, Swings - Roundabout, 20, 20, 20, 24, 24, 24
4, Swings - Alt, 20, 20, 20, 24, 24, 24
5, Double swings, 20/20, 20/20, 20/20, 20/20, 20/20, 24/24
6, Swings - Various, 16, 16, 16, 20, 20, 20
Wednesday, February 16, 2011
Monday, February 14, 2011
February 14, 2011
Ballistic Day
Light
LCCJ
24kg/24kg
8 minutes
2 x (2, 4, 6)
24/24
TGU - Partials
24kg
7 minutes
3 x 1/1 by 3’s to post.
Swings
24kg
7 minutes
7 x 20
I like adding the partials to the template. I wind up spending a good amount of time under tension with a bell I don't yet 'own' with the TGU's.
Light
LCCJ
24kg/24kg
8 minutes
2 x (2, 4, 6)
24/24
TGU - Partials
24kg
7 minutes
3 x 1/1 by 3’s to post.
Swings
24kg
7 minutes
7 x 20
I like adding the partials to the template. I wind up spending a good amount of time under tension with a bell I don't yet 'own' with the TGU's.
Coming out of the closet.
OK. It’s not what you’re thinking. This post isn’t about my “orientation”. I like women….well, I like some women, and all other alternatives are unacceptable. (Insert picture of a goat here) It’s a testosterone thing. Get over it.
But I digress.
This post is about my body. Currently I am aware of the following weaknesses:
Left shoulder – primarily due to scar tissue;
Right shoulder blade – I have no idea;
Right lower back – originally due to a lifting incident in 9th grade, perhaps also tight IT bands;
Right knee – karate incident, and also movement imbalances;
Right ankle – immobility, sprains, etc; and
Dear Abbies – apparently don’t “fire” properly. I have thoughts on this, but that’s a different post for a different day.
So…body parts, closet – What gives?
I know I’ve only tossed around the 36kg a few times, but something unexpected is happening. When I moved from the 24kg to the 32kg I developed shoulder pain. This happened three times. Then I got smart and purchased a 28kg and bridged the gap. I have been using the 32kg for a couple of months without any shoulder pain, but I leapt to the 36kg without fully “owning” the 32kg. I was going to try some micro progressions, but when I was able to press the 36kg I decided to skip the whole duct taping of 2.5 lb incremental plates.
I’ve been waiting for the other shoe to drop.
Hopefully, I’m not speaking (writing) too soon, but I think I know why I haven’t had the shoulder pain I was expecting. I think it’s because I’m sleeping on the couch. Seriously.
Wait a second…coming out of the closet, sleeping on the couch, he admits to being a grumpy old bachelor. What is going on?
You see about three weeks ago one of the shelves in my closet busted. Apparently I have too many T-shirts. (Again it’s a testosterone thing) Shirts and pants flying all over the place - total mayhem. Well, I need the pants for work…and walking the dog. So they couldn’t be lying on the floor. They went on the bed. Same with my t-shirts, and a few DVD’s that I keep in the closet (I told you it’s a testosterone thing). No room on the bed. So I’ve been sleeping on the couch. I actually like the couch. Fixing the closet will only take 20 minutes. I have finally got all the right parts. I just only have so much energy, and did I mention that I like the couch?
The critical piece is that I’m a stomach sleeper. Always have been. However, on the couch I can only sleep on my back or side. And I think that makes all the difference. When I’m on my stomach in bed my shoulder is usually too close to my ear in what is an unhealthy extended position. (Hyper flexion?) The couch limits my options to more healthy choice and, I believe, better shoulder health. So now the question is: If it’s broke do I have to fix it? The closet I mean.
I may try to get in a few more pressing workouts first.
But I digress.
This post is about my body. Currently I am aware of the following weaknesses:
Left shoulder – primarily due to scar tissue;
Right shoulder blade – I have no idea;
Right lower back – originally due to a lifting incident in 9th grade, perhaps also tight IT bands;
Right knee – karate incident, and also movement imbalances;
Right ankle – immobility, sprains, etc; and
Dear Abbies – apparently don’t “fire” properly. I have thoughts on this, but that’s a different post for a different day.
So…body parts, closet – What gives?
I know I’ve only tossed around the 36kg a few times, but something unexpected is happening. When I moved from the 24kg to the 32kg I developed shoulder pain. This happened three times. Then I got smart and purchased a 28kg and bridged the gap. I have been using the 32kg for a couple of months without any shoulder pain, but I leapt to the 36kg without fully “owning” the 32kg. I was going to try some micro progressions, but when I was able to press the 36kg I decided to skip the whole duct taping of 2.5 lb incremental plates.
I’ve been waiting for the other shoe to drop.
Hopefully, I’m not speaking (writing) too soon, but I think I know why I haven’t had the shoulder pain I was expecting. I think it’s because I’m sleeping on the couch. Seriously.
Wait a second…coming out of the closet, sleeping on the couch, he admits to being a grumpy old bachelor. What is going on?
You see about three weeks ago one of the shelves in my closet busted. Apparently I have too many T-shirts. (Again it’s a testosterone thing) Shirts and pants flying all over the place - total mayhem. Well, I need the pants for work…and walking the dog. So they couldn’t be lying on the floor. They went on the bed. Same with my t-shirts, and a few DVD’s that I keep in the closet (I told you it’s a testosterone thing). No room on the bed. So I’ve been sleeping on the couch. I actually like the couch. Fixing the closet will only take 20 minutes. I have finally got all the right parts. I just only have so much energy, and did I mention that I like the couch?
The critical piece is that I’m a stomach sleeper. Always have been. However, on the couch I can only sleep on my back or side. And I think that makes all the difference. When I’m on my stomach in bed my shoulder is usually too close to my ear in what is an unhealthy extended position. (Hyper flexion?) The couch limits my options to more healthy choice and, I believe, better shoulder health. So now the question is: If it’s broke do I have to fix it? The closet I mean.
I may try to get in a few more pressing workouts first.
Sunday, February 13, 2011
February 13, 2011
Grind Day
Heavy
Very Heavy
I hate pyramids, but big boys have big appetites and it’s been a few too many days since my last workout. This was due to parenting schedule and a Gopher game. Anyway, tonight was about volume not density.
C&P
36kg
16 minutes
2, 4, 6, 6, 4, 2
24/24
PR
Pyramid superset
Not timed
2, 4, 6, 8, 10, 10, 8, 6, 2
Goblet squats
20kg,
60;
and
Double C&P
24kg/24kg
60/60
PR for GS and a recent PR of DC&P’s.
I could easily be doing doubles with the 28’s, but I hesitate to load my back too much right now.
Bridges
15 lb sandbag
3 x 15
Jack knife pull-ups
10 lbs
6, 5, 4, 3, 2
Wednesday, February 9, 2011
February 9, 2011
Grind Day
Took a run at a couple of pyramids.
C&P
36kg
8 minutes
5 x 2/2
10/10
Goblet Squats
16kg
12.5 minutes
2, 4, 6, 8, 6, 4, 2
Double C&P
24kg/24kg
14.5 minutes
1, 2, 3, 4, 5, 6, 7, 6, 5, 4, 3, 2, 1
49/49
February 8, 2011
Variety
Jack knife pull-ups
5, 4, 3, 2, 1
Bridges
3 x 15
Monday, February 7, 2011
February 7, 2011
Ballistic Day
LCCJ
20kg/20kg
10 minutes
3 x (2, 4, 6)
36/36
Goblet Squats
16kg
5 x 1
Swings
20kg
7 minutes
6 x 20
I had a lesson on Saturday. I asked a question about the “Magic” of ladders. My thinking is that when a person is focusing on density then ladders get in the way and a simple set rep scheme might be better. The answer I got was that ladders are useful for managing fatigue. Then I was introduced to pyramids which are actually high fatigue.
During the lesson I popped my pyramid cherry on double cleans and presses: 20kg/20kg x (2, 4, 6, 8, 6, 4, 2). Brutal.
We started some GS/Swing pyramids, but then switched focus to working on my rounding problem with squats. I’ll be focusing on GS’s and stretching over the next couple of months.
LCCJ
20kg/20kg
10 minutes
3 x (2, 4, 6)
36/36
Goblet Squats
16kg
5 x 1
Swings
20kg
7 minutes
6 x 20
I had a lesson on Saturday. I asked a question about the “Magic” of ladders. My thinking is that when a person is focusing on density then ladders get in the way and a simple set rep scheme might be better. The answer I got was that ladders are useful for managing fatigue. Then I was introduced to pyramids which are actually high fatigue.
During the lesson I popped my pyramid cherry on double cleans and presses: 20kg/20kg x (2, 4, 6, 8, 6, 4, 2). Brutal.
We started some GS/Swing pyramids, but then switched focus to working on my rounding problem with squats. I’ll be focusing on GS’s and stretching over the next couple of months.
Wednesday, February 2, 2011
February 2, 2011
Grind Day
C&P
36kg
10 minutes
5 x 2/2
10/10
Goblet Squats
28kg
4 minutes
6 x 4
Double C&P
24kg/24kg
7 minutes
6 x 4
Test drove the 36kg and the February template. Volume per minute PR’s in both the GS and the double clean and press. Ran out of steam so no beast swings or finishers.
C&P
36kg
10 minutes
5 x 2/2
10/10
Goblet Squats
28kg
4 minutes
6 x 4
Double C&P
24kg/24kg
7 minutes
6 x 4
Test drove the 36kg and the February template. Volume per minute PR’s in both the GS and the double clean and press. Ran out of steam so no beast swings or finishers.
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