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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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
————————————————————-
Thanks for the great times Hill! See you in ‘12! Buh bye now!
June 8th, 2008
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Monday, 4/28/08
I warmed up with Burgeners, Snatch Lands, Snatch Balances, Dislocates, overhead squats and slam balls.
Barbell Snatch: 45×3/45×3/45×3 w/Overhead squat w/each rep. 65×3/65×3.
Barbell Snatch, (work set),78% of my 1RM. 90×1/120×1x4
Clean and Jerk:90/90/110/110/
Clean and jerk (work set) 78% of 1RM, 120×1x4
Clean Pulls, 100% of 1RM clean, 175×2x4
Back Squats, 135×5/225×3/245×3/275×2
The back squats were coming apart at the seams. Not hydrated enough and not enough sleep over the last few days.
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Tuesday, 4/30/08
Squat Cleans:
90×2/90×3/90×3/110×3/140×3/150×2/155×2/155×3
Kettlebell Swings, 32 kg.
15×10
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Wednesday, 4/30/08
Rest
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Thursday, 5/1/08
Power Snatch:
45×3/45×3/65×3/75×3/90×3/90×3/90×3/90×2/90/90
Squat Cleans + Front Squat:
90×3/110×3/110×3/110×3/110×3.
Kettlebell Swings, 24 kg.
30/15
—————————————————————-
Friday, 3/2/08
Rest
—————————————————————–
Saturday, 3/3/08
Crossfit Warm-up
Burgener Warm-ups
BB Snatch:
45×3/45×3/65×3/75×3/90/90/90/90/90.
Clean & Jerk:
90×3/100/110/120/125/135/150pr/155f/
Kettlebell Swings, 32 kg:
3/20
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Sunday, 3/4/08
Cheesy 20 minute run chasing down the racers to beat them to the finish line by taking as many shortcuts as possible. That’s it!
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May 4th, 2008
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Monday, 4/21/08
Behind the Neck Presses: 65×10/75×10 then to Overhead Squats; same weights, x 10.
Overhead Squats:
45×15/45×15/45×15
Overhead Squats, workset:
90×3/90×3/110×3/120×3/130×2/140×2/150×2
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Wednesday, 4/23/08
Barbell Thrusters, x 10
45/45/65/65/90/90/
Kettlebell Swings, 32 kg x 10:
2H: 5×10
1H: 5×10
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Thursday-Saturday, 4/24-4/26
No workouts. In meetings.
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Sunday, 4/27/08
Went from the humidity of Houston to the 90+ degrees here in Costa Mesa. For that reason and just being tired from the last few days, I really didn’t want to train, but train I did. Kettlebell swings with the 20 kg.
I started with a first set of 60 then did 10 x 1 minute sets for 341, for a total of 401.
———————————————————-
April 27th, 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.
————————————————
Friday, 4/18/08
April 20th, 2008
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Having just done 180 swings last night, this article on the best kettlebell swing height by PT Brett Jones gives some of the best tips on how to get the most powerful swing. (Hint: it’s all in the hips!)
Be the King of Swing! (Sorry, ladies, “Queen” doesn’t rhyme).
On the other hand, if Brett’s kettlebell swings are not your cup of tea, you can always try Lianna’s way:
Hat Tip: liftkettlebells.com.
If you are learning kettlebell movements, this is the place to go see the best in kettlebell videos.
April 15th, 2008
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This was a pretty good week for training as I got in some Oly lifting, powerlifting, kettlebells, skating, and even a run. I would say that is mixing it up!
Monday, 4/7
Kettlebell Swings, 32 kg. 1 minute rest 20/20/20/20
Kettlebell Swings, 24 kg. 20/30.
Kettlebell Swing/Walk, 24 kg. 15/15/15/15.
Kettlebell Snatch, 24 kg. 8 x 5/5
14,100 lbs
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Tuesday, 4/8
3 rounds of Burgener warm-up
Clean & Push Press, x 3 45/65/90/100/110/120/120/130/140/110.
Rack Pulls, singles at knee height 225/315/405/455f/455/475/500.
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Wednesday, 4/9
Rest
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Thursday, 4/10
BB Snatch doubles, full squat:
65/75/75/80/90/90/95/100/105.
KB Swings, 24 kg.
2H: 30/20/20.
H2H: 40/30/25/20/15.
200 swings, 10,600#
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Friday, 4/11
No liftin’ or swingin’ today. Instead, I went to the beach in the early evening and ran for 41 minutes. It went well and the weather was perfect.
——————————————————–
Saturday, 4/12
Back Squats: 135×5/135×5/185×3.
10 x 225# (70% 1RM) doubles, :45 rest between sets.
Deadlifts: 245×3//295×1/335×1.
10 x 365# (70% 1RM) singles, :45 rest between sets.
2 Slosh Pipe overhead walks; 50 meters or so. A “tsunami in a tube”.
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Sunday, 4/13
Rest
April 13th, 2008
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J. Curry showed up ready to go for Thursday’s snatch-o-rama. We had a lot of activity back in the corner with kettlebells and Indian clubbells. There was also plenty of good energy back in that corner which precluded a good lifting session. This is what I got done:
Squat Snatch
65×3/75×3/85×3/90×3/100×3/110×3 (power snatch)/. All the snatches above 85# were TGU.
Overhead Squat
45×10/90×5/100×3/100×3/110×3/115×3/120×3. All above 90# were TGU.
Kettlebell Swings, 32 kg
15/10/15/15.
Sit-ups
3×40
Some of the snatches towards the end did not go as well as I would have liked and that would mean missing a full squat snatch, but it wound up being a fun and productive workout.
Technorati Tags: Squat Snatch, kettlebell swings, sit-ups, overhead squat
April 3rd, 2008
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A slow starter that finished strong is what I had going today. Before I went to train, I had the chance to see Danny McDermott coach his young Oly lifters in their well-appointed garage gym. After watching these kids snatch, I realized that whatever it was I have been doing is not the snatch! Well, at least I got an invitation to come back and train with these guys!
My warm-ups today consisted of 3 rounds of dislocates, overhead squats, and Burgener warm-ups. I continued with:
MT Bar Squat Cleans, 3×3.
MT Bar Snatch Lands, 3×3.
MT Bar Snatch Drops, 3×3.
MT Bar Snatch, 3×3.
Next up were Hang Squat Cleans, 7×3:
65/90/100/110/120/135/145.
It became more up-tempo with 32 kg kettlebell swings at 15/21/25/25/.
To wrap it up today I did 2 x100 meters of the slosh pipe; 1 was a Zercher carry the other, an overhead carry. Started slow, but finished strong!
Technorati Tags: Squat Cleans, snatch land, snatch drop, slosh pipe, kettlebell swings
March 22nd, 2008
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