February 29- Snatch, 32k- 21/21 at about 15 rpm.
February 28- Snatch, 32k- 18/18 @ about 15 rpm.
February 27- Chin up: 12,10,8,6,4. One arm pushup: 4,3,2,1 per arm. Pistol: 4,3,2,1 per leg.
February 26- Bolt Blast again with 2x20k. 5 minute sets with 1 minute break. Score: 45 double jerks, 90 snatches, 44 one arm clean and jerks, 25 double half snatches. 13 chin ups to film a video of my new best.
February 25- Not much time, so just 5 minutes of double half snatch with 2x20k. 40 reps.
February 24- no training today.
February 23- Pistols- 3,2 per leg; One arm pushups- 3,2 per arm. Bolt Blast with 20k. 5 minutes of each lift, with one minute rest between lifts. Put the kettlebell down as needed on all lifts except snatch. Score: 40 double jerks, 80 snatches, 48 one arm clean and jerks, 20 double half snatches. 10,912 pounds lifted overhead in 23 minutes!
February 22- Pistols- 3, 2, 2 per leg; One arm pushups- 3, 2, 2, per leg. Chin ups: 11, 9. Bolt Blast with 16k: 5 minutes per lift, with one minute rest, setting bell down and switching hands as needed. Score: 40 double jerks, 94 snatches, 40 one arm clean and jerks, 32 double half snatches. Lifted 10,009 pounds overhead in 23 minutes. 32k snatch: 3 min. @ 12 rpm (18/18).
February 21- day off from training.
February 20- finally back in action after a week down with a serious stomach virus. Still pretty weak. Did 32k snatch: 3 minutes @ 12 rpm (18/18). I lost the week when I would have jumped up to 4 minutes (24/24), and I think I need at least another week at 18/18 before making this jump. Slow and steady wins the race, right?
February 19- nothing today. Weak from this virus. Ugh.
February 18- felt a little better today. Decided to test chin ups. Got 10 with no problem, could have gotten 11, but not 12. Back to bed. Very little appetite.
February 17- no training. Still can't eat a thing.
February 16- no training. Can't eat.
February 15- no training. Norovirus hit hard. Threw up all night, with lower gastric problems to follow. Very little sleep.
February 14- 32k Snatch: 3 minutes @ 12 rpm.
February 13-
February 12- Tested chin ups. Got 12 very strict. Could perhaps have gotten 13 or 14 with a kip on the last few, but my goal is strict pullups.
February 11
February 10- Chin ups: 11, 11, 10, 9,8,7. , Southwood program: 8,6,4 of each: cleans @ 20k, press @ 20k, front squat @ 20k, bridge press @ 32k.
February 9- Chin ups: 11,10,9,8,7. Southwood program: 8,6,4 of each: cleans @ 24k, press @ 20k, front squat @ 20k, bridge press @ 24k. Snatch, 32k: 3 m @ 12 rpm x 2.
February 8- Worked for four hours building a floor at a friend's house. Snatch, 32k- 3 m @ 12 rpm.
February 7- Rest day
February 6- Chin Ups: 10,9,9,8,7; Dan John's "Southwood" program with kettlebells: double clean, 24k: 8,6,4; military press, 2x20k: 8,6,4; front squat, 2x20k: 8,6,4; bridge press, 2x24k: 8,6,4. Snatch, 32k: 3 minutes @ 12rpm.
February 5- Super Bowl! Chin ups: 10,9,8,8,7; Snatch, 32k: 3 minutes @ 12rpm. Southwood: 8,6,4 of cleans (2x20k), press (2x20k), Front squat (2x20k), bridge press (2x24k); One arm long cycle: 10 minutes @ 10 rpm, 1 hand switch, 16k.
February 4- Chin Ups: 10,9.8,7,7; Snatch, 32k: 2 minutes @ 12rpm, 3 minutes @ 12 rpm
February 3- rest day
February 2- happy Groundhog day. I don't know if he saw his shadow, because it's already spring here. Beautiful sunny day, in the low-mid 60's. Took some iron outside and did the following workout: Today was not so much about throwing heavy weights, or about volume- just about having fun lifting weights in the sunshine. Days like this are why I lift!
Barbell power cleans: 115- 8,6,4
Barbell press: 100- 8,6,4
Barbell power snatch: 15 or 20 singles, with weights from 95 to 125 pounds. Emphasis on technique
Barbell power clean and power jerk: 120- about 10 singles
Kettlebell snatch, 32k 2 minutes @ 12 rpm (24 reps), 3 minutes @ 12 rpm (36 reps). One hand switch.
February 1- Tired from a long Tuesday, and a late night. Did Dan John's "Southwood" workout with kettlebells: clean (2x24k)- 8,6,4. Press (2x20k)- 8,6,4. Front squat (2x20k)- 8,6,4. Floor press (from bridge, 2x24k)- 8,6,4.
February 28- Snatch, 32k- 18/18 @ about 15 rpm.
February 27- Chin up: 12,10,8,6,4. One arm pushup: 4,3,2,1 per arm. Pistol: 4,3,2,1 per leg.
February 26- Bolt Blast again with 2x20k. 5 minute sets with 1 minute break. Score: 45 double jerks, 90 snatches, 44 one arm clean and jerks, 25 double half snatches. 13 chin ups to film a video of my new best.
February 25- Not much time, so just 5 minutes of double half snatch with 2x20k. 40 reps.
February 24- no training today.
February 23- Pistols- 3,2 per leg; One arm pushups- 3,2 per arm. Bolt Blast with 20k. 5 minutes of each lift, with one minute rest between lifts. Put the kettlebell down as needed on all lifts except snatch. Score: 40 double jerks, 80 snatches, 48 one arm clean and jerks, 20 double half snatches. 10,912 pounds lifted overhead in 23 minutes!
February 22- Pistols- 3, 2, 2 per leg; One arm pushups- 3, 2, 2, per leg. Chin ups: 11, 9. Bolt Blast with 16k: 5 minutes per lift, with one minute rest, setting bell down and switching hands as needed. Score: 40 double jerks, 94 snatches, 40 one arm clean and jerks, 32 double half snatches. Lifted 10,009 pounds overhead in 23 minutes. 32k snatch: 3 min. @ 12 rpm (18/18).
February 21- day off from training.
February 20- finally back in action after a week down with a serious stomach virus. Still pretty weak. Did 32k snatch: 3 minutes @ 12 rpm (18/18). I lost the week when I would have jumped up to 4 minutes (24/24), and I think I need at least another week at 18/18 before making this jump. Slow and steady wins the race, right?
February 19- nothing today. Weak from this virus. Ugh.
February 18- felt a little better today. Decided to test chin ups. Got 10 with no problem, could have gotten 11, but not 12. Back to bed. Very little appetite.
February 17- no training. Still can't eat a thing.
February 16- no training. Can't eat.
February 15- no training. Norovirus hit hard. Threw up all night, with lower gastric problems to follow. Very little sleep.
February 14- 32k Snatch: 3 minutes @ 12 rpm.
February 13-
February 12- Tested chin ups. Got 12 very strict. Could perhaps have gotten 13 or 14 with a kip on the last few, but my goal is strict pullups.
February 11
February 10- Chin ups: 11, 11, 10, 9,8,7. , Southwood program: 8,6,4 of each: cleans @ 20k, press @ 20k, front squat @ 20k, bridge press @ 32k.
February 9- Chin ups: 11,10,9,8,7. Southwood program: 8,6,4 of each: cleans @ 24k, press @ 20k, front squat @ 20k, bridge press @ 24k. Snatch, 32k: 3 m @ 12 rpm x 2.
February 8- Worked for four hours building a floor at a friend's house. Snatch, 32k- 3 m @ 12 rpm.
February 7- Rest day
February 6- Chin Ups: 10,9,9,8,7; Dan John's "Southwood" program with kettlebells: double clean, 24k: 8,6,4; military press, 2x20k: 8,6,4; front squat, 2x20k: 8,6,4; bridge press, 2x24k: 8,6,4. Snatch, 32k: 3 minutes @ 12rpm.
February 5- Super Bowl! Chin ups: 10,9,8,8,7; Snatch, 32k: 3 minutes @ 12rpm. Southwood: 8,6,4 of cleans (2x20k), press (2x20k), Front squat (2x20k), bridge press (2x24k); One arm long cycle: 10 minutes @ 10 rpm, 1 hand switch, 16k.
February 4- Chin Ups: 10,9.8,7,7; Snatch, 32k: 2 minutes @ 12rpm, 3 minutes @ 12 rpm
February 3- rest day
February 2- happy Groundhog day. I don't know if he saw his shadow, because it's already spring here. Beautiful sunny day, in the low-mid 60's. Took some iron outside and did the following workout: Today was not so much about throwing heavy weights, or about volume- just about having fun lifting weights in the sunshine. Days like this are why I lift!
Barbell power cleans: 115- 8,6,4
Barbell press: 100- 8,6,4
Barbell power snatch: 15 or 20 singles, with weights from 95 to 125 pounds. Emphasis on technique
Barbell power clean and power jerk: 120- about 10 singles
Kettlebell snatch, 32k 2 minutes @ 12 rpm (24 reps), 3 minutes @ 12 rpm (36 reps). One hand switch.
February 1- Tired from a long Tuesday, and a late night. Did Dan John's "Southwood" workout with kettlebells: clean (2x24k)- 8,6,4. Press (2x20k)- 8,6,4. Front squat (2x20k)- 8,6,4. Floor press (from bridge, 2x24k)- 8,6,4.
No comments:
Post a Comment