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
Posted by
MarkFu |
Training Log |
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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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MarkFu |
Training Log |
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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
Posted by
MarkFu |
Training Log |
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