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
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Friday, 3/2/08
Rest
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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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MarkFu |
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I haven’t done front squats for a while and tonight was as good a night as any to do them.
I’ve noticed my wrist flexibility, while not quite there yet, has improved. My elbows still turn out a bit and I have to remember to rise out of the squat with those elbows.
Did 10×2 squats with just a minute rest between and after 6, it was getting to be work!
I began with some light front squat warm-ups and set up the bar for,
Squat Cleans + Front Squats, x 3
110/120/130, with a about 45 seconds rest between each set.
Front Squat doubles, x 10 sets @ 70% 1RM (175#) with 1 minute rest between sets.
That was a quick, yet solid session with no fluff or lingering about.
April 1st, 2008
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MarkFu |
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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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MarkFu |
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I’ve noticed that training videos for kettlebells seem to be on the pricey side, like $39.95 for example for Pavel’s stuff. While I have no problem with people making a buck on the fruits of their labors and certainly endorse just that, I can also appreciate a high quality product at a value price such as what is offered by Blue Collar Fitness. “Kettlebell 101” DVD is only $15 and is targeted to kettlebell newbies, of which I consider myself.
While I have not yet seen the video, I am ordering it and you can read reviews at Rational Fitness Blog and at Blue Collar Fitness. Tom Corrigan, who produced this video is a firefighter and of course we know that fitness for those guys and other first responders is based on life and death functionality, not just looking pretty. Since I will never look pretty and I am not a first responder, I’ll just use my kettlebells because I am cool!
Kettlebells, however, where not on my “menu” this evening but that did not diminish from the fun and work.
I warmed up with overhead presses and thrusters with an empty bar. I continued with the Burgener warm-up along with some other snatch drill with a 45# bar.
I upped the intensity a bit with 95# Thrusters, 10/10/10.
Finally, I was ready for the “meat”. This was,
First Pull and Shrugs x 3 and immediately into Squat Cleans x 3
90/100/120/120/130.
Strongman Pete came over and coached me a bit and noticed while my pull/shrugs were good, the cleans needed correction. Thanks, Pete!
March 5th, 2008
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MarkFu |
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