Friday, September 30- test day for 24k snatch. I hit 95 reps (46L, 49R), a new PR. Goal was 106.
Thursday, September 29- took a day off from training, to go play with my family at Great Wolf Lodge. A pretty active day, but no serious physical training.
Wednesday, September 28- Heavy snatch day. Warm up with mobility and flexibility work, then 32k/70lb snatches. Goal was 25/25. Hit 26/30- a new PR!
Tuesday, September 27- Today is about flexibility and mobility. Lots of work, and not much time to train, so just Super Joints mobility routine, light stretching. Practiced some ugly one arm pushups.
Monday, September 26- light bodyweight day. Stretching and mobility work; 3 rounds with 2 minutes rest: 5 pullups, 15 pushups, 2 pistols per leg (10 pound weight), for a total of 15 pullups, 45 pullups, and 12 pistols Cardio: jump rope intervals: 1 minute on, 1 minute off, for 10 minutes. Just enough to break a light sweat and hone technique. Light days are more important than we often realize! Don't be afraid to throttle back sometimes.
Sunday, September 25- light snatch day. 16k snatches: 50/50; 20k snatches: 10 reps on the minute, 10 minutes left, then right, for a total of 200 20k snatches in 20 minutes.
Saturday, September 24- a much needed rest day!
Friday, September 23 (medium day)- 24k/53 lb. snatch: 150reps, switching every 5 reps, without putting the kettlebell down. Finished in about 10 minutes. Later in the afternoon, 150 reps again, switching every 5 reps, without putting the kettlebell down. Finished in 9:32. 1 press ladder: 16k, 20k, 24k, 28k, 32k.
Thursday, September 22- Bodyweight training- Pistols: 5,4,3,2,1 with 10 lb kettlebell; Chins: 3 sets of 10; Close pushups: 5 sets of 10; Neck Bridges: practice; stretching and mobility drills
Wednesday, September 21 (heavy day)- 32k/70lb. snatches: 20/20, 15/15, 10/10, 5/5 with short rests. 24k/53lb press: 10 sets of 5 per arm
Tuesday, September 20- grip recovery day- practice pistols; 2 sets of 10 chins; bent press singles @ 40k/88lb. kettlebell; 20k/44lb. kettlebell jerks- 4 minutes @ 6 reps per minute
Monday, September 19- 24k/53lb. kettlebell snatch: 41 left, 43 right; 3 sets of 10/10; practice pistols, chins.
Thursday, September 29- took a day off from training, to go play with my family at Great Wolf Lodge. A pretty active day, but no serious physical training.
Wednesday, September 28- Heavy snatch day. Warm up with mobility and flexibility work, then 32k/70lb snatches. Goal was 25/25. Hit 26/30- a new PR!
Tuesday, September 27- Today is about flexibility and mobility. Lots of work, and not much time to train, so just Super Joints mobility routine, light stretching. Practiced some ugly one arm pushups.
Monday, September 26- light bodyweight day. Stretching and mobility work; 3 rounds with 2 minutes rest: 5 pullups, 15 pushups, 2 pistols per leg (10 pound weight), for a total of 15 pullups, 45 pullups, and 12 pistols Cardio: jump rope intervals: 1 minute on, 1 minute off, for 10 minutes. Just enough to break a light sweat and hone technique. Light days are more important than we often realize! Don't be afraid to throttle back sometimes.
Sunday, September 25- light snatch day. 16k snatches: 50/50; 20k snatches: 10 reps on the minute, 10 minutes left, then right, for a total of 200 20k snatches in 20 minutes.
Saturday, September 24- a much needed rest day!
Friday, September 23 (medium day)- 24k/53 lb. snatch: 150reps, switching every 5 reps, without putting the kettlebell down. Finished in about 10 minutes. Later in the afternoon, 150 reps again, switching every 5 reps, without putting the kettlebell down. Finished in 9:32. 1 press ladder: 16k, 20k, 24k, 28k, 32k.
Thursday, September 22- Bodyweight training- Pistols: 5,4,3,2,1 with 10 lb kettlebell; Chins: 3 sets of 10; Close pushups: 5 sets of 10; Neck Bridges: practice; stretching and mobility drills
Wednesday, September 21 (heavy day)- 32k/70lb. snatches: 20/20, 15/15, 10/10, 5/5 with short rests. 24k/53lb press: 10 sets of 5 per arm
Tuesday, September 20- grip recovery day- practice pistols; 2 sets of 10 chins; bent press singles @ 40k/88lb. kettlebell; 20k/44lb. kettlebell jerks- 4 minutes @ 6 reps per minute
Monday, September 19- 24k/53lb. kettlebell snatch: 41 left, 43 right; 3 sets of 10/10; practice pistols, chins.
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