Monday, 5/12/08
Muscle Snatch + Behind-the-Neck Press + Overhead Squat, 4×3
45/65/95/105
Clean + 3 Presses
110/110/115/125
Clean & Jerk, (from the hang)
110/110/115/125/145/155 pc/155/160pr
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Tuesday, 5/13/08
Burgener w/up x 3
Muscle Snatch + Behind the neck presses + Overhead Squats, x 3
45/65
Hang Squat Cleans + 3 Push Presses, x 4
65/95/115/140
3×30X sit-ups.
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Wednesday, 5/14/08
Takin’ a break
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Thursday, 5/15/0
More Oly lifting. Warmed with Burgeners
Hang Power Snatch + Behind the Neck Presses + Overhead Squats, x 3
45/65/90/90.
Overhead Squats,
90×3/90×3/90×3/100×3/110×3/120×3/140×2/150/160pr.
Kettlebell Snatch, 20 kg.
3×40
Sit-ups
2×40
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Friday, 5/16/08
Big Oly Lift training session with Danny Henry.
After warm-ups, the first thing Danny taught me was the correct way to dump the bar. I even did that incorrectly, but now I know. I did a lot of muscle snatches, overhead squats and RDLs and all the training was done from the hang position. He had me do a lot of power snatches and full snatches. Danny found that I get the full snatches better than the power snatch and the same held with the cleans we did later. I did not count reps or weights, but while the weights were not that heavy, there were a shit load of reps. Sets were usually 3×3 or 5×3. It seems on this day, my biggest problem was starting the third pull too soon, before even getting close to my navel. Danny said my legs and hips were strong and I can move the bar quickly, but too soon and too far away from my body. I did some overhead squats and liked them, though he pointed out my flexibility issues and some weakness at the left scapular area.
After the skill lifts, he took at look at my front squats (didn’t like ‘em) and helped me make the corrections so that it would match the corresponding part of the clean. Next, he had me do a bunch of strict overhead presses and taught me to keep tight and keep the elbows out in front of the bar and to keep tension on the lats. He also corrected my head position to keep it neutral and not looking up above parallel. I did 6×5 of the presses.
By the time I finished these, I was totally spent, but we played around with kettlebells, including a game of “catch”. Being the coach he is, Danny corrected some things he saw while swinging and snatching 24 and 35 kilo Fedorenko kettlebells. I was so smoked, there was no possible way to have a semblance of decent form; that was long gone.
This workout lasted about 2 hours! I more than got my money worth and I expect tomorrow will be recovery.
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Saturday, 5/17/08
I was wiped out from yesterday so this most definitely was all about recovery.
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Sunday, 5/18/08
Went for a beautiful, scenic skate around Back Bay.
Er, scratch that. Due to time constraints, I started off with a 200 meter run and then alternated 3 more 200 meter runs with 3 x 20, 32 kg kettlebell swings. It was hot, sweaty and ugly, but done in 15 minutes. (More accurately, I was done in 15 minutes)!
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May 18th, 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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One of the great things about kettlebells is you can squeeze a workout in just about anywhere, but probably not in a phone booth. (Are there any more of those these days?)
Late Sunday afternoon, I went to the local car wash and when I went to get some stuff from the floor of the back seat, there was my 24 kg kettlebell. I hadn’t gotten a workout in yet so why not? I decided from the time they started vacuuming the Jeep until the time when the illegal, er, undocumented, um, immigrant workers finished wiping down the last drop of rinse water, I would swing and snatch the kettlebell.
Good thing it wasn’t very busy, but during my time there, I got in 200 one-handed swings, starting with sets of 30 and eventually down to sets of 10.
After the truck was finished, I added in 100 snatches for good measure.
I then scratched off two things from the To Do list.
April 22nd, 2008
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Monday, 4/14/08
Kettebell Swings:
3 rounds, 20 x 20 kg swings, 20 x 24 kg swings, 20 x 32 kg swings
180 swings
Snatches: 20 kgs, 10/10 24 kg 10/10
I did not have a whole lot in the way of energy tonight, even though Val and I trained down by the beach.
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Tuesday, 4/15/08
Trained with my snatch partner, Jon Curry and we did cleans tonight…
Warmed up with kettlebell swings, 20 kg., 10/10/10 and snatches, 10/10.
Hang Squat Cleans: 90×3/90×3/110×3
Hang Power Cleans: 140×3/160×3/155×3/165/170f/170 + push press/155×3 + 3 push presses
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Wednesday, 4/16/08
37 minute hill skate in Back Back from home to East Bluff to Santiago St. and back.
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Thursday, 4/17/08
BB Drop Snatch:
45×3/45×3/45×3/65×3/75×3/85×3/80×3.
Hang Snatch:
45×3/65×3/75×3/80×3.
Snatch (from the floor):
90×2/95×2/100×2/90×2/90×2
We had the benefit of some good coaching tonight.
Kettlebell Swings, 32 kg.
15/15/15/15/15/15.
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Friday, 4/18/08
April 20th, 2008
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What was supposed to be a “day off” turned into a pretty good kettlebell session. I have had few good workouts lately and due to a general lack of interest in lying around the house, I grabbed a 24 kilo bell and headed to the gym to see what I could muster up. Mike C. brought his 24 kg and I decided to use them both.
Since there was not much of a warm-up, I got right into it:
Double Kettlebell Swings: 10/10/10/10.
Double Alternating Presses: 10/10/10/10. My cleans suck so I did not even try to clean them both at the same time.
Kettlebell Snatches: 5-5/10-10/10-10.
The swings were the hardest as I have never gone higher than 32 kg, but I got them where they needed to be.
Technorati Tags: Kettlebell snatch, kettlebell swings, kettlebell presses
March 17th, 2008
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I warmed up using tips from “Kettlebells 101″ dvd. This consisted of 2 rounds of 10-15 reps of Figure 8’s, Halos, Goblet Squats, Deadlifts, Overhead Squats, Half Swings, Slingshots and some High Pulls, all with a light kettlebell.
With the 24 kilo kettlebell, I did 6 rounds of kettlebell swings for 30 seconds followed immediately by 30 seconds of box jumps on a 24″ plyo box. I got at least 15 swings each round. Total time, of course, was 6 minutes.
Following a rest, I did 5/5 snatches with the 24 kilo bell and switched to this:
3 rounds of high pulls alternating with snatches; 10 of each for each arm and a total of 60 for each of the two exercises.
March 10th, 2008
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Snatch night tonight began with some warm-ups that included dislocates, Samson stretches, 3 x 10 kettlebell swings, 3 x 10 Halos.
That was good enough to get a bead of sweat going and take me to a…
Snatch Pyramid, 10-20-30-20-10 with a 20 kg bell
Snatch, 3 x 20.
I finished with 20 half TGU’s.
This was a quick and moderate intensity workout which was exactly what I wanted it to be. I felt better and stronger with the snatches.
March 6th, 2008
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I took a workout from the AOS/ETK download I just purchased and then added in some more at the end for good measure. I have to catch a flight in a couple of hours so a quick “smoker” was in order. I’ll read the rest of the workbook on the plane and review it here later.
Kettlebell Swings, 20 kg x 20
Jumping Jacks, 60
Kettlebell Swings, x 20
Push-ups, 60
Kettlebell Swings, x 20
Jumping Jacks, x 60
Kettlebell Swings, x 20
Push-ups, x 60
Kettlebell Swings, x 20
Jog 1 minute
*5 minute rest*
High Pulls + Snatch, 14/14
Snatches, 20 kg, 10/20/20/20/10
February 27th, 2008
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It was a vibrant Saturday morning at the gym with it’s typical upbeat energy. (I’m not saying that just because I did not have to wait for a squat rack).
Getting a quick start with 3 rounds of the Crossfit warm-up and the Burgener warm-up, I continued with some Oly lifts.
Hanging Squat Snatch + Overhead Squat x 3: 45/55/65 (sucked)/65/75 (sucked)/75.
In between sets, I did,
Kettlebell Swings, 20 kg x 10 reps for 5 sets.
Hanging Squat Cleans + Front Squat and Press x 3; 75/95/105.
My finisher for the day was 20 x 20 kg Kettlebell Snatches done in 5 sets.
Nice workout with good effort, but my form generally sucked throughout, sadly.
February 2nd, 2008
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My main objective tonight was to do a lot of kettlebell snatches and I got to it…eventually. Everything that led up to it was definitely worthwhile, cardio and bodyweight in nature. At first, it just seemed like an extended warm-up, but it became a long, yet varied interval workout . Here’s how it it looked:
Rope jumps: 6 x 100 jumps.
Jumping Squats, 45# bar: 15/15/15/20/20/20.
Pull-ups, band-assisted: 10/10/10/10.
Ring Dips: 10.
Push-ups: 40.
Sit-ups: 30/30/30.
Now, I was ready for the kettlebell snatches, done with a 16 kg bell: 8 x 20.
To finish off the evening workout, I did
25 air squats, followed by 3 x 15 goblet squats with the 16 kg kettlebell.
January 17th, 2008
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