Monday, June 16, 2008
Sandbag Clean to 10 Zercher Squats x 4
Back Squat: 135 x 3/225 x 3/225 x 3/225 x 3/245 x 3/245 x 3/
Snatch Deadlift, 130 x 2 x 3
Push Press, 135 x 5 x 5
Pull-ups, (w/mini band assistance) 8/7/8
Sandbag Turkish Get-ups, 70#: 5 each side
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Tuesday, June 17, 2008
Deadlift Singles to 90% 1RM
Snatch Grip: 155×3/199×3
Std.: 289/339/379/429/450f/379/379.
Pull-ups, (band assisted): 8/7/7.
Good Mornings, x 5: 65/85/95/115/115.
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Wednesday, June 18, 2008
Rest Day
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Thursday, June 19, 2008
Warm-ups, including 3 rounds of Burgeners
Snatch + Hang Squat Snatch + Overhead Squat x 3: 65/75/88
Cleans + Hang Squat Clean + Front Squat x 3: 88/115/125
KB Snatch, 24 kg: 20/20/20/20
Stopped when my form went away. Very hot and humid.
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Friday, June 20, 2008
Warm-ups with mini-bands, OHS 45×10 x 2; BB Presses 45×10 x 2; Snatch Balance 45×5 x 2; Power Snatch 45×5 x 2.
Two Position Snatch, 60% x 4. 60% = 70#
Snatch Balance, 88×2 x 3/100 (85%) x2 x 3.
Band Assisted Pull-ups: 7/8/9/8/.
10# Ball Slams: 50
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Saturday, June 21, 2008
2 Station 2 Man Metcon
Station 1: 70# sandbag. 1 clean to 10 zercher squats, press overhead and walk 50 meters and drop. Clean to shoulder, walk back 50 meters and bear hug squat 10 x
Station: 2: 88# BB Power Cleans until the other guy finishes the sandbag set.
Repeat Station 1:
Station 2: 3 BB deadlifts + 3 overhead presses. Repeat until the sandbag guy finishes.
Repeat Station 1:
Station 2: 24 kilo kettlebell swings until the sandbag guy finishes.
After a minute rest, I repeated the Station 1 sandbag set and the Station 2 Power Cleans
Kettlebell swings 24 kg: 20/20/25/.
Ring Dip Ladder: 2/4/6/8/10/8/6/4/2. Ast my strength waned on some of te higher repped dips, I did jumpers to lockout.
Ring Push-up Ladder: 2/4/6/8/10/8/6/4/2.
Mike Covert came up with this hot fun smoker!
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Sunday, June 22. 2008
Rest Day
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June 21st, 2008
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Tuesday, 5/27/08
Not yet recovered and rested from a very busy and active weekend, I went ahead with an Oly session tonight. Light on sleep, sloppy on diet doesn’t make for a good workout. Nevertheless…
3 rounds of Burgener Warm-ups
Hang Squat Snatch + Behind-the-Neck Press + Overhead Squats, 3 x 3
65/75/88
Hang Squat Cleans + Front Squats + Push Jerks, 3 x 3
95/115/135
Sit-ups
30/30
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Wednesday, 5/28/08
DE Deadlifts,
Warmed up with 155×5 x3 snatch grip deadlifts and 155×5 x3 standard deadlifts
Deadlift single, 245
5×2 @ 60% 1RM (275#)
5×2 @ 70% 1RM (315#)
1-1:30 minute between doubles
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Thursday 5/29/08
Kettlebell Swings
No Energy, no grip, no strength and no power and no stamina, and the mosquitoes were out in force. WTF! A confluence of crap.
24 kg 2H to 12:00: 3 x 10
32 kg 2H: 3 x 10
24 kg 1H: 3 x 20
32 kg 1H: 3 x 10
Short rest intervals were used to swat mosquitoes.
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Friday 5/30/08
Active Rest, which meant I did 3 rounds of Burgener warm-ups followed by 3 x 3 empty bar snatches and called it a day.
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Saturday, 5/31/08
3 rounds of Crossfit warm-ups followed by
Kettlebell Swings, 24 kg 1H: 20/30/30/30.
Kettlebell Snatches, 24 kg. 10/10/20/20/20/20/20.
This was better than the other night.
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Sunday, June 1, 2008
Rest Day
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Not the most productive week of training, but I had to catch up on sleep, diet and just back off a little.
Back at it, hard chargin’ next week!
Photo from straighttothebar
June 1st, 2008
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Monday, 5/5/08
Burgener Warm-ups x 3,
BB Snatch:
3 x 45 x3, 65×3/75×3/95×3/95×3/95/95/115/115/115f/. Last three were power snatches.
Snatch High Pulls:
115×3
Clean Pulls and Shrug:
160×3/165×3/170×3/180×3/180×3.
Overhead Squats:
95×3/115/125/140/150/150.
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Tuesday, 5/6/08
Rest, nah, just lazy. Did nuthin’.
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Wednesday 5/7/08
Deadlift Rack Pulls:
225×6/315×3/405×2/405×2/495×2/545/585/605, missed lockout by an inch. Should have finished. Two more attempts failed. Good work though.
Overhead Presses, from the ground up:
95/115/135/145/115.
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Thursday, May 8th 2008
I trained at Gold’s Gym in Venice with Danny Henry, who coaches lifters in the Olympic lifts and kettlebells.
After the warm-up, I was trained on stance, RDL and basics in the snatch and later, the clean and jerk. I did quite a few drills and skills reps, but not any higher than 110#. Danny did a great job in explaining the lifts and what I will need to do to perform them correctly. He did a good job correcting what I wasn’t getting and letting me know what did work. After 90 minutes, I realized I had a solid session of learning and lifting. Next week, we will go sub-maximal so he can get a baseline of where I am and then structure a training program.
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Friday, May 9th, 2008
Rest. I was drained.
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Saturday, May 10th, 2008
Warm-up included:
pull-ups, ring dips, ring push-ups, back extensions, overhead squats and dislocates.
Muscle Snatch + Behind the neck presses + Overhead Squats, 3 x 3:
45/65/95/95.
Hang Power Clean, 95 x 3
Hang Squat Clean + Front Squat, 3 x 3
95/115/135
Kettlebell Snatch, 24 kg.
10/20/20/10/20
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Sunday, May 11th, 2008
Later this afternoon, I drove down to the beach to do a skate session on the strand between the Newport Beach and Huntington Beach piers including the Seashore St. section. The total distance I did was just over 12 miles in 57 minutes. It was a “work before play” skate which meant I skated into a headwind before taking a flyer on the way back.
May 11th, 2008
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There was a lot of testosterone flowing back in the corner of the gym tonight with Scott and his boys coming off a deload week and ready for some heavy lifting. I came to do some front squats and call it a day, but instead I got caught up in the frenzy.
They did their thing and I still did my front squats, but instead of staying at around 70% of my 1RM, I was over 80% and set a PR in the 3RM of that lift. I felt strong and Ralphie provided some helpful coaching early on.
My lifts, all 3 reps were: 95/135/155/175/190/200 PR/185.
That should have been enough but I had a 20 kg kettlebell waiting to be swung and I just got my new Gym Boss Interval Timer, so why not try it out and program a Tabata into it.
Once I set it up, I did 8 sets of 20 seconds on, 10 seconds rest, alternating hands. That went well and should have stopped there, but did not. Instead, I did two more Tabata protocols with the kettlebell and 8 sets continuous with each hand. The last set got real wobbly halfway through but managed to finish and collapse. On all sets, I got between 8 and 11 reps in. That kicked my butt…really kicked it. What fun, now that it is over.
February 11th, 2008
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As 2007 winds down. I seem to be in a pattern which is getting me in the gym later and later and that has to end with the close of the year. My energy levels are definitely past the peak, so that is one of several reasons to get in earlier. But for tonight, it was late again. I started by doing a couple sets of the standard Crossfit warm-up and then did 4 sets of the Burgener Warm-up, two of which were with a stick and two with an empty bar. I did some Oly progression lifts but kept the weight light.
3 Front Squats + 3 Push Jerks, 45/65/85/95/115.
For some more work, I added in 5 x 20 Kettlebell Swings with the 24 kg. I did both two-handed and one-handed swings.
December 28th, 2007
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After a day of total rest following “Snatcheroni”, I wasn’t fully recovered enough to get in a complete workout. My traps are still tight and sore.
What I did was plenty for tonight, and that was 3 rounds of Burgener followed by 3×15 overhead squats @ 45#.
The rest of this session was some supplemental lifts consisting of 5×3 Front Squats and Jerks.
45/95/105/95/95.
Nothing else was going to come into play tonight. Some sleep should help especially since I didn’t sleep well last night.
December 17th, 2007
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My first exposure to kettlebells came last year when I was training at Crossfit Marina. Crossfit occasionally has kettlebell swings in their WODs and I was persuaded to stay with the 16 kg bells for a while before moving to the 24 kg. That made sense to me, but that was really all I did with kettelbells. I attended a KB Seminar last year at Valley Crossfit (see photo album) and learned a few more exercises but once I left there had no further opportunity for practice. That is, until Val bought me a 20 kg bell for my birthday. (Came without a chain, thank God)!
I only had a short period in which to train today, so I thought I would see what I could do as a complete neophyte in 20-25 minutes.
Continue reading “Kettlebell Newbie”
August 22nd, 2007
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Eric Cressey has a good take on both the front and back squats. I did front squats tonight and tomorrow I will do back squats. Now Eric has me thinking I should learn box squats.
My stats for tonight’s workout…
Continue reading “Front Squats vs Back Squats”
August 9th, 2007
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