July 17, 2011

Back to Plus.
Grind Day

C&P
16kg; 5/5
20kg; 5/5
24kg; 5/5
28kg; 5/5
32kg; 5/5

36kg
9 minutes
4 x 3/3

Goblet Squats
24kg
7 minutes
7 x 3
21

Double C&P
28kg/28kg
8 minutes
7 x 3

July 10th, 2011

First foray into Return of the Kettlebell.

I can not do double snatches so I did 5 double swings to a single snatch and then did the presses

Double Swings to
Double Snatch to
Double Press Ladders
Then Double Front Snatches on the last ladder. I only did two ladders, but five rungs, with the 24kg’s

Double Swings 24kg/24kg;10 x 5
Double Snatches 24kg/24kg; 10 x 1
Double Press Ladders 24kg/24kg; (2*(1, 2, 3, 4, 5)
Then Double Front Snatches 24kg/24kg; 2 x 5

The presses were easy. I was way out of wind from the double swings.

July 6th, 2011

Grind Day

C&P
20kg; 5/5
24kg; 5/5
28kg; 5/5
32kg; 5/5

36kg
8 minutes
3 x 3/3

Goblet Squats
24kg
7 minutes
7 x 3
21

Loosing focus. Thinking too much about work.

June 30, 2011

Ballistic Day

LCCJ
16kg/16kg
8 minutes
8 x 3
24/24

TGU
24kg
9 minutes
5 x 1/1

Swings
20kg
10 minutes
10 x 10/10


Today was another ease back into it day. However, I actually PR’d with the 24kg TGU’s in volume/intensity density.

June 27, 2011

Grind Day

C&P
16kg; 5/5
20kg; 5/5
24kg; 5/5

28kg
10 minutes
6 x 3/3

Goblet Squats
20kg
10 minutes
10 x 3
30

Double C&P
24kg/24kg
8 minutes
6 x 3

Been a while. Work's been busy. Just easing back into it.

May 5, 2011

Ballistic Day

LCCJ
20kg/20kg
10 minutes
7 x 5
35/35

TGU
24kg
8 minutes
3 x 1/1

Swings
20kg
10 minutes
10 x 10/10

May 2, 2011

Grind Day

Kneeling Chops
Kneeling Halos
Kneeling Press for warm-ups
12kg
2 x 5/5/5/5

C&P
20kg; 5/5
24kg; 5/5
32kg; 5/5

36kg
8 minutes
4 x 2/5


Goblet Squats
24kg
7 minutes
4 x 4
16

Double C&P
24kg/24kg
7 minutes
7 x 3


First day back from a long layoff.
Work is super busy, plus I got additional responsibility.
Also, I’ve been recovering from either plantar fasciitis or a bruised heel. I’m leaning towards the former. The LCCJ’s aggravated that pretty good.