Monday and Wednesday

Training Log 12/10/08

More energetic than Monday, still running low.

Z health drills

MP’s
24kg; 5 x 5/5

Uneven double swings
L12kg & R24kg, alt/w L24kg & R12kg every other set; 10 x 10reps

Circuit#1
One Armed Suitcase Lifts
32kg; 5 x 1/1
Farmers Walk (Two hands)
32kg/32kg x @30 feet and back
Three times through the circuit

Bottoms-up clean
16kg; 3 x 5/5

Figure eights to a stop
16kg; 3 x 10

Used the heart monitor for the first time in a long time:

Duration: 50:20
Calories: 594
Fat: 45%
Max heart rate: 154 bpm
% of max: 89%
Average heart rate: 129 bpm
% of max: 74%

Hard Zone: 3:46
Medium Zone: 21:58
Light Zone: 24:36
60 second recovery: 27 bpm
Heart Zone Training Points: 130


Training Log 12/8/08

It’s been a few days. I’ve been busy at work and pulling Daddy duty (which I love). But, I’ve had zero energy. I figured a short workout and I’d be as right as rain. I was wrong. I had nothing in the tank and it was a strain just to do MP’s and swings. I wonder if I’m coming down with something.

Z health drills
MP’s 24kg; 5 x 5/5
One armed swings 10 x 10/10 on the top of the minute.

Snatch Test

I had a bet with two other guys that by the end of the year I could get 100 snatches in less than 10 minutes. They had some lame weight loss goals.

I was thinking all day: How hard could it be? I’d set the Gymboss to 30 seconds and the egg timer to 5 minutes. All I needed to do was get 10 reps in every 30 seconds...of course that assumes I could breathe (generally accepted as being over rated). After 60 reps I knew I wasn’t going to make 5 minutes and had to readjust the egg timer. I think I did it in slightly under 7 minutes. It was my first attempt and I learned a lot from the video. Lots of work to do, but still it was a goal.

Snatches 24kg; 5 x 10/10

Smoke 'em if you got 'em

The problem is I'm not sure I've got 'em.

Met with my trainer on Saturday; she gave the OK on to proceed with heavier training, but she also gave a ton of joint mobility drills and drills to work on to correct imbalances. So I guess I’ll put aside the heavy pressing and squats for the JM drills. I was surprised that she still wants me to do the one knee MP’s after getting two flexor pulls.



Z health mobility drills
TGU’s 16kg; 5 x 1/1
Pushups; 5 x 10
Swings 16kg; 5 x 10/10
Janda Situps; 5 x 5
One arm planks @30 seconds 2R/2L on the arm, 2R/2L on the elbow
Figure eights 16kg; 3 x 10
French Twists 16kg; 20, 10, 10
One Knee MP’s 16kg; 3 x 5/5/5/5 (Rt Knee Rt Arm/Rt Knee Lft Arm/ Rt Knee Rt Arm/Lft Knee Lft Arm) Focused on tight glutes. Flexors still really tight.
Arm Bar 12kg; 3 x 1/1
Rollovers 3/3

November 28, 2008

Fourth workout off IR’s. Light workout. Tomorrow I meet with my trainer to discuss an action plan.

Narrow stance MP’s
16kg; 7 x 7/7

Snatches
16kg; 5 x 10/10

BUC
16kg; 3 x 5/5

Giving Thanks

Not a big fan of the AM workouts, but that’s what I needed to do if I was going to squeeze one in today. Busy week so it had to be done. A quickie:

TGU’s
16kg; 5 x 1/1

One armed swings
16kg; 10 x 10/10 on the top of the minute.
I focused on packing the shoulder, actively pulling the bell down, snapping the hips and pulling up the knees, keeping the weight on the heels, and bending at the hips.

Today is Thanksgiving and it’s been a full year since I started with the Kettlebells. Lot’s of starts and stops. Lots of lessons learned. Next year promises to be better. That’s not to imply this was a bad year. I have lots to be thankful for.

I’m thankful for friends and family and the prayers from those who watch out for me. I’m thankful for a roof over my head, a car that runs, and food on the table. I’m thankful for a job to pay the bills. I’m thankful for enough coin to have a decent lifestyle, but not so much as to not appreciate what I have. I’m thankful for a little girl who doesn’t know the word convenient, but gives great hugs, make me laugh, and is always showing me what’s really important.

(…and if I get the turkey thawed in time I’ll be thankful for that too.)

Second workout off of IR’s

This was my second workout off of injured reserves. Per my trainer I’m supposed to stick to the 16kg until we get a chance to talk on Saturday.

Narrow stance MP’s
16kg; 10 x 5/5
Focus on technique: breathing behind the shield, tense negatives, and packing the shoulder.

One legged contra lateral dead lifts
16kg; 3 x 5/5

Snatches
16kg; 5 x 10/10

10 minutes on the bike on rollers.