Monday, 6/15/09

No training

Tuesday, 6/16/09

Snatch Balance x 3: 65/85/85/90/95/.

Snatch, x 2: from the ground and from the hang. 65/70/75/80/85/90/95/.

Sandbag Burpee Clean and Press, 70#: 3 x 10.

Read the rest of this entry

New Lifting Platform at American Gym

Monday, 12/29/08

Snatch, x 2- 1st rep from the first pull, the 2nd from the hang: 65/75/80/88/93/98/103/108

Power Snatch: 115×2/115/115/115/115/120/120/120

Kettlebell Swings, 44 kg: 2 x 10

HCB Swings, 105#: 3 x 5 Read the rest of this entry

Just like the last day of 2007, I finished my 2008 training with a solid heavy lifting workout by hitting personal best lifts, this time in the overhead press, the push press and the push jerk.

Always a nice way to close out the year with a late rally! Read the rest of this entry

Monday, 7/28/08

3 Position Snatch, x 3: 65/65/75/80/88/90
Hang Power Clean, x 3: 90/115/139/149/155 + press/160 f/160 + press.

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Tuesday 7/29/08

Kettlebells Swings Pyramid, 24 kg. 5×15 32 kg. 5×10 103 lb.* 5×5 *is a T-Bar or homemade “Hungarian Core Blaster” 103 lb. 5×5 32 kg. 5×10 24 kg. 5×15 About a minute rest between most sets.

For the finisher,

Farmers Walk, 2 x 190 lb x 225 & 250′ respectively.

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Wednesday, 7/30/08

Rest Day

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Thursday, 7/31/08

Hang Snatch 65×3/75×3/90/90/100/110

HITT Run, 20 min 5 minute walk followed by running intervals 1 minute run, 1 minute rest, 1:1 for 15 minutes.

Overhead Squats 45×5/90×3/95×3/105×3/115×3/135×3

Kettlebell Swings, 32 kg. 2H: 10/10/10 H2H: 10/10/10/10/10/10/10 —————————————————————–

Friday, 8/1/01

HIIT Workout in Back Bay. I walked for 5 minutes with a 40# weighted vest and then did 8 hill repeats, 1 minute on, 2 minutes rest. Good solid anaerobic effort.

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Saturday, 8/2/08

Muscle Snatch + Overhead Squat + Snatch Balance x 3: 45/65/75/80/88

HIIT on treadmill: 5 minute walk, 1 min on/1 min off for 15 min, increasing speed by .5 mph from 7 to 10 mph.

Hang Squat Clean, x 3 95/115/125/135/145.

Press + Push Press + Push Jerk, 1 each: 95/115/135/145/155/160 My jerks still suck.

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Sunday, 8/3/08

Rest Day

Val and I went to UCLA for a one hour training at the tail end of the big RKC cert being held there. Learned a little, did not get much in the way of a workout, but had a great time, nonetheless.

That’s Val and I with Dan John, who along with Brett Jones and Harvey, coached our group. Here are pictures of the last RKC workout.

Our pal, Steve Belanger, was there training and saw actor, John Saxon who became famous in his role with Bruce Lee in “Enter the Dragon”. At age 75, I am told he is still quite good with the kettlebell.

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This turned out to be a good training week that ended strong with some solid training in between. Decided to mix in some trap bar deadlifts as they are something I haven’t paid much attention to. I also noticed that I have a nice stretch of being injury-free <knock on wood-no jinx>, so I look for that to continue <repeat wood knock>.

Monday, 6/30/08

Sunburned and tired. Took a day off.

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Tuesday, 7/1/08

Burgener Warm-ups x 3

2-Position Snatch + 2 OHS x 5
65/75/88/88/95

Sandbag Cleans, 65#
5/5

2 Position Clean + Push Press x 4
95/115/139/149

Sandbag Clean + Box step-up
10/10

Sandbag Stair Climbs, 4 x 72; Left & Right Shoulder, Back & Zercher.

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Wednesday, 7/2/08

Muscle Snatch-get to a heavy single;
45×5/65×3/75×3/85×3/95×3/105/115f/95/110/[b]115/120f
Tall Clean-60% of clean x 2 x 3 (105#)

Push Press + 2 jerks x 4
115/115/120/120 (I suck at jerks)

3 rounds,

20 sandbag power cleans + push jerk (65#)
20 kipping pull-ups, (assisted w/purple band)
20 GHD sit-ups 20 kettlebell swings, 70#.

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Thursday, 7/3/08

Burgener Warm-ups x 3

2 Position Snatches @ 60% (70#) 5 x 2

2 Position Snatches @ 70% (82#) 5 x 2

Working on staying on my heels in the first pull and moving the bar quickly the rest of the way.

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Friday, 7/4/08

Rest Day

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Saturday, 7/5/08

6 Way Barbell Complex

3 sets @ 75#
6x snatch
6x OHS
6x Back Squat
6x Good Morning
6x Bent Over Row
6x Deadlift

Bent Over Row + Pull-up (assisted)
8×95/8×115/6×95

DB Push Press, 70#
10-9-8-7-6-5-4-3-2-1, with 30 second plank between each set.

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Sunday, 7/6/08

Trap Bar Deadlift
135×6/225×6/315×2/365×2/405×1/455×1f/425×1

Overhead Presses, thick bar
115×5/135×5/155×5/155×5/125×5

Squat Cleans, thick bar
105×5 x3

GHD Sit-ups
3×20

Ab Roll-outs, thick bar, big plates
2×10

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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

“One” was pressed.

Not getting enough sleep will wreak havoc on a good training session and that is what happened today. In a workout that seemed to last for hours, my ass was dragging. I was to have a training partner for tonight but he was a no-show and it was just as well.

I changed my workout a couple of times during an extended warm-up and settled on Overhead Presses, Push Presses and Push Jerks.

For the long warm-up I had a good mixture of exercises,

Ring Push-ups: 25/25/25
Back Extensions: 25/25/25
Sit-ups: 35/35/35
Dislocates/Overead Squats: 15/15/15
Dips: 10/10/10
Ring Body Rows: 10
Burgener Warm-ups x 3

Overhead Presses, 5×5, from the ground up: 90/110/120/130/135.
Push Press, 5×3: 110/120/130/140/155/175.
Push Jerk, 3×3: 100/120/135/160/90.

As long as the warm-up was, the presses seemed to take even longer. Clearly, I was in no big hurry. It did end up a decent session.

Technorati Tags: overhead presses, push presses, push jerks

I did a Crossfit WOD tonight which covered three types of overhead presses, the military press, the push press and the push jerk, which I have trouble with on the lock-out at the top.

This was a relatively slow-paced and enjoyable session of overhead lifting.

Overhead Press, singles: 135/145/155/160/165/170.

Push Press, x 3: 95/135/155/165/170.

Push Jerk, x 5: 95/115/135/145/145.

Clearly, I need a lot of technique work on the push jerk if I am going to get those numbers up.

Technorati Tags:Overhead Press, Push Press, Push Jerk

I guess that is an oxymoron, but while waiting for Valerie to warm-up while I put her through a workout we call the “Biscuit Burner”.

During my wait, I did 3 sets of the Burgener warm-up and some rope jumping.

To practice some Oly lifts, I did 5 sets of 3 reps of Squat Cleans + Push Jerks and kept it light.

45/55/95/105/115.

That did it for me.

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.