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
————————————–
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.
——————————————————
Wednesday, 4/9
Rest
—————————————
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#
——————————————
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”.
—————————————————-
Sunday, 4/13
Rest
April 13th, 2008
Posted by
MarkFu |
Training Log |
no comments
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
Posted by
MarkFu |
Training Log |
no comments
Of course better known as “March Madness“, my two teams in the hunt, Marquette and University of Wisconsin, both won their 1st round brackets.
In my “madness”, I worked out when I should have probably stayed home and in bed. With my energy levels way down and a tickle in my throat, I made it to the gym with low expectations for a snatch workout with John Curry.
Jeff and Jim, the two termite guys, weighing 270 and 305 lbs and 6′5″ respectively brought in their 32 kg kettlebell and I started swinging with them. My two handed kettlebell swing sets were 15/15/15/15.
I got ready to snatch with 3 sets of Burgener warm-ups and those indicated firing on all cylinders might not happen today. Starting light with the snatch, I did 45×3/55×2/65×2.
Continuing, my snatch sets were 75×2/80×2/90/90/100/100/105/105. On the weights I did twice, it was because I did not get into a full squat and they ended up as power snatches. I got it on the subsequent lifts.
Next, were Good Mornings: 135×5/155×5/155×5/135×5.
The finisher was 3×100 meter slosh pipes; 2 were Zercher Walks and the other was an Overhead Walk.
The training turned out better than it started and certainly better than I expected and I figure I was at about 85% of my mojo.
Also did 200 push-ups throughout the day.
Technorati Tags: NCAA, March Madness, Snatch, Good Marnings, Slosh Pipe, Swings
March 20th, 2008
Posted by
MarkFu |
Training Log |
no comments
Mike Covert loves to program his training sessions. He does his and Tori’s for days and weeks in advance. Mike also enjoys doing metcon workouts. He is one fit dude, so when he asks me to train with him during one of those metcons, I always have something else to do. Yesterday he showed me what he planned for today and asked me to train with him. This one was “reasonable”, so I accepted and it was a good moderate intensity session which is exactly what I was looking for. It was nice to simply “show up” and have the workout already planned.
We did bench presses, overhead presses and dumbbell jerks and after that we departed and he resumed his metabolic insanity by doing a Tabata using rings. (I think Mike, who is “celebrating” his 35th birthday today is addicted to extremely high heart rates)!
We started with Bench Presses:
135×5/175×3/175×3/190×2/190×2/205×2/215×1/215×1/235×1/250×1 (I think the 250 is a new 1RM).
On to Overhead Pressing:
4×5 @ 95#40# each arm. 3 x 6 with 8 Dan John-style press-ups on the last rep of each set. I did one set with mini-bands.
Next, was Dumbbell Jerks with .
My finisher was 2 x 100 meter Slosh Pipe Zercher Carries.
This was a nice change-up with a moderately strenuous effort. Happy birthday, Mike!
February 12th, 2008
Posted by
MarkFu |
People, Training Log |
no comments
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 |
no comments
Some of the best workout sessions are the ones that take the least amount of time to get through and tonight was a nice example of that. There wasn’t a lot of time tonight and I did not want to hit it too hard since I will be back in the “Box” tomorrow.
So, I didn’t go too hard nor took a lot of time, but what I did, I made count.
No warm-up, but went right into it:
3 rounds, 30-20-10 reps,
Overhead Squats, 65# and Ring Push-ups.
For finishers, I did,
Farmer’s Walk, 200# (2 x 100# dumbbells) 36′/52′/52′.
Zercher Slosh Pipe Carries, 2 x 100 yards.
In and out quickly yet got in a metcon workout and some heavy finishers. Nice!
February 1st, 2008
Posted by
MarkFu |
Training Log |
no comments
I brought the slosh pipe over to the gym to let some of my gym rat friends try it out and everyone was quite impressed at how difficult moving 40 lbs sloshing water is. I had so much fun that this turned out to be the focal point of tonight’s training.I did 7 Zercher carries over distances of 75-100 yards going in one direction and turning it around and walking with the damn thing locked out overhead for 75 yards. I did this 5 times. I know this will hit me tomorrow, but what a great way to work the stabilizer muscles and the core.
I wanted to get in some kettlebell work and so I did some snatches with the 2o kg., 5 x 20.
For a finisher, TGU’s, Turkish Get-ups; something I almost never do but tonight did with a 25 lb. dumbbell 10x and then 2 more with the 20 kg kettlebell.
This was a strenuous Friday night at the gym, but a hell of a lot of fun. Good times!
January 25th, 2008
Posted by
MarkFu |
Weblogs |
no comments
AAfter a good, solid effort in the busy gym today, I went out and bought the things needed to make a Slosh Pipe. More on that in a bit.
I have been wanting to do a session of overhead squats and today was just the day to get it done. Before those, I started off with some warm-ups which included,
800 meter run
Skip rope: 100/100/85/100.
Burgener warm-ups x 3.
Hanging Squat Clean & Press, x 3:45/65/95/115/125.
Overhead squats, warm-up: 45 x 15/45 x 10.
Overhead Squats, x 3: 85/95/105/115/125/135/145 pr.
After the gym, I went out to buy the pvc for the slosh pipe, glued an end, filled it with water and capped the other end.
That slosh pipe is harder than it looks. While it only weighs about 40#, it required a great deal of stabilizing muscle recruitment for all that water moving about. The 9′ tube was filled 2/3 full of water, giving it plenty of room to slosh around. I did 3 sets each of 2 x 50 yard Zercher walks. It will be interesting to find what muscles are sore or just gassed tomorrow and the next day. Overhead pressing will be attempted another day!
Technorati Tags:Danny john, Overhead Squats, Slosh Pipe
January 19th, 2008
Posted by
MarkFu |
Equipment, Training Log |
no comments
