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
Wednesday, January 20, 2010
Wednesday, January 13, 2010
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
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
Monday, January 11, 2010
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
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
Friday, December 25, 2009
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
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
Monday, June 29, 2009
6/29/2009
Monday
Double Cleans
16kg/16kg; 5 x 10 OTM
Bench
135 lbs; 3 x 5
Deadlift
265 lbs; 12 x 1
Box Squats SSB
255lbs; 5 x 5
TGU
32kg; 1/1 and some partials
Planks
3 x 1 minute
Double Cleans
16kg/16kg; 5 x 10 OTM
Bench
135 lbs; 3 x 5
Deadlift
265 lbs; 12 x 1
Box Squats SSB
255lbs; 5 x 5
TGU
32kg; 1/1 and some partials
Planks
3 x 1 minute
Saturday, June 27, 2009
6/27/2009
Saturday
Double Cleans
16kg/16kg; 5 x 10 OTM
Bench
135 lbs; 3 x 5
Deadlift
240 lbs; 15 x 1
Box Squats SSB
245lbs; 5 x 5
TGU
16kg; 4 x 3
Planks
3 x 1 minute
Left shoulder is still giving me trouble.
Double Cleans
16kg/16kg; 5 x 10 OTM
Bench
135 lbs; 3 x 5
Deadlift
240 lbs; 15 x 1
Box Squats SSB
245lbs; 5 x 5
TGU
16kg; 4 x 3
Planks
3 x 1 minute
Left shoulder is still giving me trouble.
Thursday, June 18, 2009
6/18/2009
Thursday
Not quite sure what’s up. Came home and had to nap. Threw out the swings, but still did the deadlifts
Deadlifts
240 lbs 12 x 1
Subscribe to:
Posts (Atom)
