Monday, 6/9/08
Warmed up with 3 rounds of Burgeners
Snatch: 65×3/75×3/88×1
Clean & Jerk: 95/115/125
Front Squat: 135×2/185×2
Snatch, 85% 1RM x 1 x4: 98/98/98/98/
Clean and Jerk. 85% x 1 x 4: 139/139/139/139/
Front Squat, 85% x 2 x 3: 205/205/205/
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Tuesday, 6/10/08
Burgeners x 3
Muscle Snatch: 65×3/75×3/85×3/85×3/88×2 x3
Power Snatch + Overhead Squat: 95×1 x5
Cleans: 95/115/140
Power Clean & Jerk, 80%, 139×1 x4 3 Rounds for time: •400 meter run •20 kettlebell swings, 24 kg. •20 sit-ups •20 back extensions
Now for some metcon…
3 rounds for time…
- run 400 meters
- 20 kettlebell swings
- 20 sit-ups
- 20 back extensions
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Wednesday, 6/11/08
Rest Day
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Thursday, 6/12/08
Warm-ups, Burgeners x 3.
Snatch, 65×3/75×3/.
Snatch, 80% (85#) x 1 x 5
Clean & Jerk, 80% (130) x 1 x 5
3 rounds,
•20 x 24 kg Kettlebell Snatch
•400 meter run
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Friday, 6/13/08
70# Sandbag Workout
Stair Climbs
•Zercher Carries: 3 x 3
•Over the Shoulder, L: 3 x 3
•Over the Shoulder, R: 3 x 3
•On the Back: 3 x 3
Back Squats: 3 x 10
Side Throws: 16
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Saturday, 6/14/08
Rest Day
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Sunday, 6/15/08
Trained over at Steve Belanger’s Old School Barbell Club and did some kettlebell deadlifts and swings. Steve is an accomplished kettlebell RKC and today he trained Valerie and provided more useful tips and ideas for me. His new website is Kettlebells and Beyond and his forte is functional barbell, kettlebell and clubbell training as well as all that cool old school stuff.
KB Deadlifts, 48 kg: 6/10
KB Swings, 3×6, 3×10
Hungarian Core Blaster Swings, 120#: 3×10
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June 15th, 2008
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MarkFu |
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Monday, 6/2/08
To warm up, 3 rounds of Burgeners and 3 x 3 empty bar snatches
Snatch + Overhead Squat, x 4
65/75/85/100
Clean + Front Squat + Push Press, x 3
95/115/135
Kettlebell Snatch, 20 kg,
40/40/40/20/20.
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Tuesday, 6/2/08
Warmed up with dislocates and overhead squats, 3 x 15
Hang Squat Cleans: 45×3/65×2/65×3/
Hang Squat Cleans, 7 x 3: (first from the ground, 2 and 3 from the hang)
95/115/125/135/145/155/175 single/.
Ab Mat sit-ups: 3 x 40
Back Extensions, 3 x 25
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Wednesday, June 4
Rest Day
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Thursday, June 5
Warmed up to dislocates, OHS and light bar snatches, 45×3/65×3/
Hang Snatch Singles (11): 70/75/88/93/103/110 power snatch/110 ps/110f/113/115/115.
Overhead Squats: 88×3/115×3/139×3/ all from the ground up.
Sit-ups: 35/35
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Friday, June 6
Kettlebell Swings, 32 kg.
2×15 2H
2×20 1H
2×15 2H
2×20 1H
140 reps
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Saturday, 6/7/08
Aerobic skate on Santa Ana River Trail from my house to the hockey rink, round trip in an hour. An out and back course with a brisk wind in my face on the way back.
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Sunday, 6/8/08
Six Way Barbell Complex
6 x Deadlift
6 x Row
6 x Hang Clean
6 x Front Squat
6 x Back Squat
6 x Push Press
6 x Push-ups
4 sets, 75, 85, 95, 105#
Done in just under 11 minutes.
3 x 20 kettlebell snatches
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Thanks for the great times Hill! See you in ‘12! Buh bye now!
June 8th, 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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Pictured above is the first of my kettlebells to get painted, the 24 kg. It turned out well, don’t you think? Not as easy as coloring easter eggs, though. Should you desire your own painted kettlebells, you’ll find the “how-to” to be straightforward.
My warm-up today included use of the Elite rings.
Ring Pushups: 25/25.
Ring Dips: 5/5.
Ring Push-ups: 25/25.
Ring Pull-ups: 4/4/4.
Sit-ups: 40/40.
Overhead Squats and Dislocates: 15/15/15.
Back Extensions: 25/25
The rest of the workout was all 24 kg kettlebell.
Deadlifts: 3×10
Swings, two-handed (2): 30/30; hand-to-hand (H2H): 30. (90 reps)
Snatch: 5-5/5-5/5-5/10-10/10-10/12-12/10-10. (114 reps)
April 5th, 2008
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Somewhat typical of Sunday workouts for me is the slow start they usually get off to and this was no different. I have had some solid efforts this past week and so it is natural things are moving slowly.
The plan was to do DE back squats but it took a little while to get to that point. Time needed to be spent on a good warm-up which I did and consisted of,
Sit-ups, 3×30
Back Extensions, 2×20
Reverse Hypers, 2×20
Kettlebell Half Swings, 2×10, and concluded with some light
Back Squats, 45×10/45×10/90×6, which got me ready for,
DE Back Squat doubles, % if 1RM
60%, 185#, 2×2
65%, 202#, 2×2
70%, 217#, 2×2
75%, 235#, 2×2
80%, 250#, 2×2
85%, 265#, 2×2
Could have stopped there but didn’t…
Overhead Presses, 45×10/65×10/90×5/90×5/90×5.
Overhead Squats, 45×5/65×5/90×5/90×5/90×5.
Finally…
Kettlebell Swings, 24kg., 3×10/10
Kettlebell Snatch, 24 kg., 4×5/5
Time to leave before I find something else to do!
Technorati Tags: DE Back Squats, Kettlebell Swings, Kettlebell Snatch,
March 16th, 2008
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After taking up too much time chatting it up with a few of the regulars about the day’s Super Tuesday primary voting, I got down to the business of training and working up a good sweat. I did that and got the heart rate up, but it wasn’t totally exhausting and that was good.
I wanted to get some reps of light bench pressing in since I hardly ever do it and mix in some 24 kg kettlebell swings.
The benches were 5 reps at 135/155/155/155. In between and after, I did 5 sets of 20 kettlebell swings; both one and two-handed. That wasn’t too tough, but I was warmed up and ready for more.
Add in 5 sets of kettlebell snatches with the 24 kg at 10/20/20/10/10. Form started breaking down and the bell was slipping so that ended that.
For my finisher, I went to the slosh pipe and did 3 x 100 yards with a Zercher carry and another one overhead. That cinched it for me and ended a good and gradual increase of heart-pounding work.
Technorati Tags:Slosh Pipe, Snatch, Bench Press
February 5th, 2008
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