December 6, 2010

Warm-ups

Jumping Jacks 2 x 10
BW Squats 2 x 10
Squat stretches
Pushups 2 x 10
Stretch and twists
Brettzell
Bridges 2 x 10
Foam Roller
Tall Kneeling Press 16kg 2 x 5/5
Tall Kneeling Chops 16kg 2 x 5/5

Work Sets

LCCJ
20kg/20kg
4 (2, 3, 5, 2)

December 5, 2010

Experimented with warm-ups

Jumping Jacks 2 x 10
BW Squats 2 x 10
Squat stretches
Pushups 2 x 10
Stretch and twists
Brettzell
Bridges 2 x 10
Roller
Tall kneeling press 16kg 5/5
Tall Kneeling Chops 16kg 5/5
Goblet Squats 16kg 3 x 5
Double Clean and Press 20kg/20kg 4(2, 3, 5)
Double Front Squats 20kg/20kg 4 x 3
Jackknife Pull-ups 3 x 6
Swings 20kg 10 x 20
Swings 48kg 5 x 10

The Cleans and Presses were a little lighter than I normally go, but perfect for tonight. A little tenderness in the back at the end.

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.

October 27, 2010

Clean and Press
28kg; 4(2, 3, 5)
15:50

Squats
BW
Goblet Squat 16kg; 4 x 2
Double Front Squats 20kg/20kg; 3 x 3
Emphasis was completely on technique.
15:00

Double Clean and Presses
3(16kg/16kg x 5, 20kg/20kg x 5, 24kg/20kg x 5)
ala DeLorme
18:00

@49 minute workout and I felt trashed and weak. What a wimp. I can’t even lift as much as a girl…then I took another look. The total pressing volume last time I pressed the 28kg was 10,248 lbs and it took me an hour and a half. The only other thing I did was horizontal pulls. When I took a look at tonight’s volume it was 12,800 lbs for just the pressing part. That’s a 25% increase in volume and I did it in a third of the time. No wonder I feel like jello.

Oh yeah, I walked the dog for a mile too.

A looong way to go

One Armed Clean and Jerks
28kg
8/8
(Crap maybe I'm not as strong as a girl. Of course she was lifting a lot closer to half her body weight.)

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

Swings
20kg
7 minutes
7 x 10/10

I felt weak. Reasons could be the lay off. Today wasn't really a fast day, but it would be fair to say I was running on empty.

Am I as strong as....a girl?

Below is a video of one of the Ice Chamber Kettlebell Girls qualifying for Strongwoman LongCycle with the 28kg (at a body weight of 60kg!!). This is Grevoy Sport (GS) not the RKC Hard Style. There are stylistic differences, but I don't care this is still strong stuff. I'm currently working my cleans and presses with the 28kg. I am going to be the last person to throw stones.

So....why is this interesting to me? Well, although I like the RKC my one beef is that it's a pyramidal instructor system and I'm not interested in being an instructor. So what do I shoot for if I don't want to be an instructor? The only competitive event associated with RKC is the Tactical Strength Challenge.

What I'd wish for is a system of proving proficiency, not just qualifying to be an instructor. Kind of like earning a green belt, then on to the next. GS has just that. Now I don't intend on traveling to New York or San Francisco to compete and qualify for a ranking, nor am I going to peel away from Hard Style. I do like the idea of saying I've (roughly) achieved the equivalent of an S-44 in GS.

Today I guess I'll have to settle for saying I'm as strong as a girl.

Just when you think you’ve got it all figured out.

First:

Saw my trainer today. We worked on squats (‘cause I’ve got knee problems and I round my back in the hole) and breathing pattern’s during cleans and presses and squats (‘cause I’m having trouble staying tight and breathing). She always brings clarity to problems I’m having with technique. It’s nice to have that in a life otherwise filled with clutter. The kicker is that she said I should be working on doubles. Yes. I don’t question her judgment. In fact I see the wisdom. It’s just that I feel like I’m finally getting my programming and goals dialed in. Now it’s back to square one. I know wha, wha, wha…

Coming clean part II.
(See part one)

There are actually two parts to the 1* program. The second part is one lifestyle change each week(or every other week). I was thinking this week should be increasing my water intake. The purpose is to increase satiety and detoxification. According to one of the books I am reading (I got the lifestyle change idea from The Power of 4 by Paula Owens)I need about 17 cups of water a day. Yeah. That’s not happening. Then I was thinking that a better goal would be to get my butt out of bed and walk the dog on the mornings I don’t have my daughter. But then as I was thinking about it I came to the realization that a) Abby is a pain on the leash, and b) anybody she sees at 5:30 in the morning gets barked at.

I did find a good book on loose leash walking (My Dog Pulls. What Do I Do? by Turid Rugass). We started last night, and I think it’s going to work pretty well. The concept is to call the dog back when the leash gets tight, then rewarding the dog with positive feedback when the leash is loose, rather than negative reinforcement when it’s tight. It seems to be working, but if I’m picking up Abby’s vibe, it’s working for different reasons: Uno – it interrupts her sniffing and she doesn’t like that, and Dos – she has to walk twice as much coming back all the time. She still gets the point that loose is better.

Now I just have to find a good book on the barking aspect and we’re in business. Until then I’ll be increasing my water intake.

Training:

B/W Squat; 3 x 3
GS 20kg; 3 x 3

C&P 24kg/24kg; 5(2, 3, 5)
H. Pull 2 x 17
FSq 24kg/24kg 2 x 3

Working on breathing. Not sure, but I'm thinking I'm still fatigued from the lesson.
46:30 after GS’s.

10-Oct-10

Swings
16kg; 25 x 10/10
24:31
Fasted

I just wanted an easy practice today. It’s the third day in a week I’ve fasted; not because I’m being aggressive, but because I’m not sure how I’m going to get away with two days in the coming week. Tomorrow I have off and will be training heavy. Normally Mondays will be one of my two days, but I don’t think I can afford that tomorrow. I have lost some weight this week, but since next weekend will be some serious carb loading I think I’ll hold off in reporting the results. Just taking the long view.

7-Oct-10

TGU’s and Renegade Rows
TGU's
16kg
(3,3,3,2,1)
Rrows
16kg/16kg
5 x 3/3
28:00

Swings and Pushups
Swings
20kg
15 x 10/10
Pushups
15 x 7
Also 28:00

Still beat from yesterday, today was a struggle. Added the TGU's and rows to my swing workout. The TGU's weren't perfect, but they felt pretty strong. The goal for TGU's will be (5,4,3,2,1) for a total of 30 (15 each arm). Sticking with the slow progression and super sets seems to be effective for the short time I've been using it. Yesterday was also a personal best with the LCCJ for volume.

6-Oct-10

LCCJ
16kg/16kg
6(2,4,6,4)
supersetted with
Cheat Pull-ups
6x6
28:00

Took the dog for a mile drag.

Here’s the podcast I listened to while Abby and I were out: Superhumanradio.com - mini-fast-builds-muscle-and-burns-fat

Coming Clean.

The Scoundrel program 1* is actually, or rather one component is loosely, based on the book Eat, Stop, Eat.

I have for a long time now believed that there are health benefits associated with fasting; giving the body a break so to speak. The Eat, Stop, Eat program is a two times a week 24 hour fast. I like this philosophy because of the health benefits, but also because it’s easier than planning meals and percentages and weights. Granted it doesn’t really give me license to eat a pizza and several beers every other night. Let’s use some common sense here. But it is an easy and effective way to manage my weekly ‘caloric budget’. The biggest challenge to a fasting program though is to not over eat after breaking the fast. For instance, Monday was a fast day. The meal I had to break the fast was supper at 8:00: squash, nuked potato with cottage cheese, and steak. The steak would definitely be bigger than a fist full. I probably would have been fine there, but then I had two pudding cups, a yogurt, luckily no ice cream in the house, two cheese sticks, and a bowl of popcorn (shared with the dog because I value my life), and three glasses of whole milk. Hey, I’m a voracious eater. That’s what got me into this mess. Also, this was after an abbreviated workout which always makes me hungry. Over all not a great way to spend my ‘caloric budget’. I may have wound up with an overall net loss, but I probably could have done better if I practiced some greater self control.

Today is also a fast day. We’ll see if I can’t do better.

Announcing Scoundrel’s New Diet and Health Program – 1*

1* Program

Right. Welcome. It as simple as this, or as hard as this. One ass to risk (1*) is based on the objectives of a creating a weekly caloric deficit, a desire to lose fat and retain lean muscle, and an attempt to forestall the starvation response (in my case this just leads to over eating).

I wanted to keep the program simple. Not too much science. All those programs out there are like playing chemistry with the body. Also I don’t believe in throwing the kitchen sink at a problem. How would you know what element of your program works and what doesn’t? I also believe that several diets out there are based on flawed science. For instance the Mediterranean Diet; one thing the foundational studies failed to account for is that culture is predominantly Greek Orthodox. The Greek Orthodox have several holidays which require the observance of fasting. Fasting has many health benefits and has been shown to be a factor in longevity in mice. Does the Mediterranean Diet program include fasting? No. How would you sell fasting? That’s a simple explanation, but you get my point. Enough said.

Back to the program. There are two components of the 1* Program:

1. One calorie a week. More is ok, but there’s no guarantee that it’s not water weight. Also remember my three objectives. Slow and steady wins the race. Increase effort in the workout area and a slight (weekly) caloric deficit cycled in a zig zag fashion of deficit and replenishment so as not to lose muscle mass or go into starvation mode. The goal is a slow burn of fat a pound at a time, which takes about 3,500 calories, while not losing muscle, which is about 600 calories per pound.

2. One lifestyle change each, or even every other, week. Again, health habits but at a slow pace. For instance increase sleep time, reduce stress, dance more, reduce pop and beer intake, cut out certain sugars and processed foods, cycle in skim milk or even give up whole milk (ok, let’s not get carried away). That’s like two months of stuff right there. Small steps, but at a concentrated effort on developing good habits that will carry on after the weight is lost. After all the uber goal is to live a long a quality filled life.

In essence, "Live long and prosper"

- Scoundrel

4-Oct-10

Swings
20kg
15 x 10/10

supersetted with

Pushups
15 x 7

3-Oct-10

C&P - 28kg; 3[2, 3(1), 5(2), 5(3)]

(1) F. Squat - 28kg; 3 x 5/5

(2a) ScDl - 32kg; 3 x 5/5
(2b) 1 Arm FW - 32kg; 3/3 x 60'

(3) Horizontal Pulls - 3 x 16

My intent was to increase the number of lifts I was super setting and to go the full 6 ladders. I felt like throwing up after the first ladder. I like this idea, but yet again I'm bumping my head on work capacity.

Challenging my buddy to a weight loss contest: Throw down

September 27, 2010

C&P
28kg; 6(2, 3, 5, 5)

Horizontal Pulls
6 x 16

Took about 80 minutes. Bracing is the biggest weakness for me. I get out of breath so easy.

September 23rd 2010

LCCJ 16kg/16kg
5(2,4,6)
with
Half Pull-ups
5x5

C&P 32kg
1x3/3

September 20, 2010

Clean and Presses 28kg - 6(2,3,5,4)
Horizontal Pulls - 6 x 15

Walk the dog.

This would be my heavy day.
Two hours later I feel sore and hungry. Luv it.

Worked on staying tight. I stumbled onto a truth - I'm loosing my tightness on the down swing of the clean. This is one of the things that is making my back sore. I need to dial in my form. I'm having a hard time with the breathing behind the shield and exhale on the way down. I need to really focus.

It takes a long time to get through all the sets. I feel strong. With all the volume I get to observe several of the steps to getting the bell up. I also enjoy the supersetting. It keeps me from 'drifting.'

September 19, 2010

It's been a while. No one reading this blog but me right now anyway.

When I do workout I'm keeping it simple.

Swings
20kg
11 x 5/5/5/5

Super setted with pushups
11 x 5

@20 minutes when I ran out of steam. The first five sets were done in five minutes, but I was sucking wind after that. It's been a long time since I've felt like coughing up a lung.

Thursday, April 22, 2010

Testing the waters after tweaking my back. I think I overtrainined it – GS’s, Clean and presses, deadlifts, swings, snatches, poor posture etc. Small twing in the mid lumbar region.

One handed swings
16kg 12 x 10/10

I had more in me but I didn’t want to push. It feels a little tender now.

Sunday, April 11, 2010

Deadlifts with Fat Gripz
145lbs;
5 x 5

TGU’s
Naked; 5/5

(32kg (3, 2, 1) 24kg (4, 3, 2, 1)) x 1
Then I felt my back go….

Thursday, April 08, 2010

Deadlifts with Fat Gripz
145lbs;
3 x 5

TGU’s
Naked; 5/5

Swing, Swing, Snatch
24kg
10 x 3/3 (60/60 swings, 30/30 snatches)

Wednesday, April 7, 2010

BB Seated Press
45lbs; 3 x 5
95lbs; 2 x 5

Planks
4 + 2x12kg
30 seconds each

TGU’s
Naked
5/5

Goblet Squat
32kg
5 x 5

C&P
(32kg (3, 2, 1) 24kg (4, 3, 2, 1)) x 3
@30 minutes

Pullup Negs
2x

Monday, April 05, 2010

LCCJ
16 kg/16 kg
7 minutes
3 x (2, 4, 6)

TGU’s
Naked; 5/5

Alt swings
20kg; 10 x 20

BUP
20kg; 2/2

VPP
12kg/12kg
5 minutes
6 x (2, 4)

Sunday, April 04, 2010 - % Fat

I’ve tweaked my lower back so I’m trying to rest, without being too sedentary. Yesterday I learned a little about body fat. I heard on Iron Radio that there are three specific areas to take the measurements. There are three sites - chest, abdominal, and thigh. For the chest it is a diagonal pinch half way between the armpit and the nipple. For the abdominal it is a vertical pinch about one inch from your belly button (way different than from on the side). For the thigh it is a vertical pinch halfway between the knee and top of the thigh.

At first I thought I had nothing to pinch on my legs, and the other two sites were actually pretty minor if I'm standing up straight. I'm not saying there isn't fat to loose, but maybe things aren't as bad as they seem. The guys who have been doing KB's for a long time say that they get thick in the waist as opposed to narrow in the waist. Mmmm....

Anyway when I got home and took the jeans off and there was skin to pull. Averages were: Chest - 20 mm; Belly - 22mm, Leg 12mm. If my calculation is accurate that yields a bone density of 1.05639 and a Body Fat Percentage of 18.5739%. So…while there is a lot of room for improvement, it's still better than I was thinking (25 - 30%).

Thursday, April 01, 2010

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

TGU’s
Naked; 5/5

Alt swings
20kg; 10 x 20

BUP
20kg; 2/2
16kg; 3/3

Wednesday, March 31, 2010

Deadlifts with the new Fat Gripz
135lbs x 15

TGU’s
Naked
5/5

Kneeling Windmills
Naked

Upper Windmills
16kg
5/5

Suitcase Deadlift
32kg
3 x 5/5

April's Goals

TGU-Naked 50/Week

C&P; 3 x (32kg x (3,2,1); 24kg x (4,3,2,1))

Goblet Squat; 10 min; 32kg 7 x 5

Pullups; Neg Excentrics 5 x 20 seconds

Heavy 2handed Swing; 40kg; 10 x 10

Deadlift with Fat Gripz; 155lbs x 15

BUP; 20kg; 6 x 1/1

ScDL/FarmW; 15 min; 32kg; 5/5 x (5 reps + 60')

LCCJ; 10 min; 16kg/16kg; 5 x(2, 4, 6)

Sw, Sw, Sn; 24kg 15 x 3/3 (90/90 Sw, 45/45 Sn)

Alt Swing; 20kg; 20 x 20

VPP; 10 min; 12kg/12kg 5 x (2,4,6)

CC.Pushup Progression.1.3 3 x 50

CC.Pullup Progression.1.3 3 x 40

Saturday, March 27, 2010

C&P
(32kg (2,1) 24kg (4,3,2,1)) x 3
@30 minutes

Goblet Squat
32kg
3 x 5

Pullups
Ex Negatives
2

Heavy Swings
40kg;
3 x 10

Thursday, March 25, 2010

Just screwin’ around.

Deadlifts with the new Fat GripZ. I wasn’t sure what to expect so I went conservative.
135lbs x 20

BUP’s
16kg
6/6

Wednesday, March 24, 2010

Planks
Side, Front, Side, Elbows
30 seconds each

TGU’s
Nakid
3/3

C&P
(32kg (2,1) 24kg (4,3,2,1)) x 3
@30 minutes

Goblet Squat
24kg
3 x 5

Monday, March 22, 2010

I’ve been slack. Exhausted really. Tonight was just easing back in.

TGU’s
Partials
12kg
@10 minutes

Windmills
@10 minutes
12kg uppers
24kg lowers

Alt swings
16kg
10 x 20

BUP
16kg
6/6

Wednesday, March 10, 2010

Ballistics


Swing, Swing, Snatch
24kg
15 x 3/3 (90/90 swings, 45/45 snatches)

342 calories – 45% fat
150 max – 87%
128 avg – 74%

Hard – 7:44
Med – 14:28
Light – 7:28

29:40 total

Monday, March 08, 2010

Grind

Planks
5 x 45 seconds

C&P
32kg x 3/3
24kg x 5/5
16kg x 5/5
3 rounds

Goblet Squat w/ball
32kg
5 x 5

Suitcase Deadlift and One handed Farmer’s Walk
32kg
2/2 x (5 + 60’)

Saturday, March 06, 2010

Ballistic
Swing
20kg
15 x 10/10/10/10

600 Swings

416 calories – 35% fat
157 max – 91%
134 avg – 77%

Hard – 15:54
Med – 13:10
Light – 03:34

32:38 total
Recovery – 14 beats/30 seconds

Friday, March 05, 2010

Grind

Planks
5 x 40 seconds

C&P
32kg x 2/2
24kg x 5/5
16kg x 5/5
3 rounds

Goblet Squat
32kg
5 x 5

Stacked Press
16kg/12kg
3 x 2/2

Wednesday, March 03, 2010

Ballistic

Snatch; not VO2
16kg
20 x 7/7

VPP Drop sets
16kg/16kg; 12kg/12kg
5 minutes
5 x 5/5;5/5 (50/50 total)

491 calories – 35% fat
161 max – 93%
138 avg – 80%

Hard – 22:16
Med – 12:58
Light – 1:48

37:02 total
Recovery – 13 beats/30 seconds.

Tuesday, March 02, 2010

Variety

TGU
20kg;
10 minutes
5 x 2/2

Planks
5 x 40 seconds

Windmills
20kg/20kg
3 x 6/6

One Legged Military Press
20kg; Contra lateral
10 minutes
5 x 3/3

BUP
16kg
6 x 1/1

Monday, March 1, 2010

Ballistics


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

Swing, Swing, Snatch
24kg
10 x 3/3 (60/60 swings, 30/30 snatches)

428 calories – 45% fat
159 max – 92%
129 avg – 75%

Hard – 11:30
Med – 13:50
Light – 11:16

36:36 total
Recovery – 10 beats/30 seconds.

February 28, 2010

Grinds

Planks
5 x 40 seconds

C&P
32kg x 2/2
24kg x 5/5
16kg x 5/5
3 rounds

Goblet Squat
32kg
5 x 5

Stacked Press
16kg/12kg
3 x 2/2

Long Push Press with Walkout
32kg
5 x 1/1

Dan John Batwings
16kg/16kg
6 x 10 seconds

Suitcase Deadlift and One handed Farmer’s Walk
32kg
2/2 x (5 + 60’)

February 27, 2010

Bike for 40 minutes

Swing
20kg
10 x 10/10/10/10

Not feeling the energy. Flu?

February 26, 2010

Grind

This was a ‘punch the clock’ workout. I started kind of late and not really feeling it. No pressing, but I did add a twist to the windmills - snatch the upper 20kg, bow and touch the floor, stand, bow and pick up the lower 20kg. That was one rep. I gained more time under the bell and worked the range of motion for half of the rep. It was kind of a Kalos Sthenos Windmill.

TGU
20kg;
1 x 3/3

Indian Club
2 minutes

Goblet Squat without ball
32kg
5 x 5

Windmills
20kg/20kg
3 x 3/3

Dan John Batwings
16kg/16kg
5 x 10 seconds

Planks
5 x 30 seconds

February 22, 2010

Grind

TGU
20kg;
10 minutes
5 x 1/1

Indian Club
2 minutes

C&P
32kg x 2/2
24kg x 5/5
16kg x 5/5
5 rounds

Indian Club
2 minutes

Goblet Squat with ball
32kg
5 minutes
4 x 5

One Legged Military Press
20kg; Contra lateral
5 minutes
4 x 3/3

Dan John Batwings
16kg/16kg
5 x 10 seconds

February 21, 2010 - Ballistic

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

Double C&J
16kg/16kg
10 minutes
5 x (2, 4, 6)

Snatch
16kg
7 x 10/10

536 calories – 40% fat
162 max – 94%
137 avg – 79%

Hard – 22:05
Med – 12:41
Light – 7:02

41:48 total
Recovery – 22 beats/30 seconds.

February 19th, 2010

Grinds

TGU
16kg;
10 minutes
6 x 1/1

Indian Club
2 minutes

One Legged Military Press
16kg; Contra lateral
10 minutes
6 x 4/4

Goblet Squat with ball
24kg
10 minutes
9 x 5

C&P
32kg x 3/3
24kg x 5/5
16kg x 5/5
2 rounds

2/17/2010

Ballistics
Punch the clock

Swings
20kg;
10 x 10/10/10/10

267 calories – 35% fat
162 max – 94%
141 avg – 82%

Hard – 13:21
Med – 5:10
Light – 1:08

19:39 total
Recovery – 17 beats/30 seconds.

2/16/10 - Variety

TGU
16kg;
5 x 1/1

Windmills
20kg/20kg
3 x 3/3

One Legged Military Press
16kg
3 x 4/4

February 14th and 15th

Practice 2/15/10

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

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

Swing, Swing, Snatch
20kg
15 x 3/3 (90/90 swings, 45/45 snatches)

521 calories – 40% fat
157 max – 91%
134 avg – 78%

Hard – 18:50
Med – 18:48
Light – 3:48

41:26 total
Recovery – 16 beats/30 seconds.

Practice 2/14/10
C&P

24kg; 4 x (1/1, 2/2, 3/3, 4/4)
GTG Fashion

February 10th and 11th

Practice 2/11/10
VPP
16kg/16kg
5 minutes
4 x (2,4,6)

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

Swing, Swing, Snatch
20kg
15 x 3/3 (90/90 swings, 45/45 snatches)

549 calories – 40% fat
158 max – 91%
135 avg – 78%

Hard – 21:08
Med – 15:30
Light – 6:59

43:53 total
Recovery – 17 beats/30 seconds.



Practice 2/10/10
C&P

16kg; 1 x (1/1, 2/2, 3/3, 4/4, 5/5)
24kg; 4 x (1/1, 2/2, 3/3)

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