Completed 50 reps in 10 minutes, working at a steady 5 rpm pace. Cardio, upper legs, arms and shoulders all held out pretty well. My weak points were calf and forearm endurance.
Wednesday, July 9, 2014
PR: 50 reps with 24k!
Completed 50 reps in 10 minutes, working at a steady 5 rpm pace. Cardio, upper legs, arms and shoulders all held out pretty well. My weak points were calf and forearm endurance.
Saturday, July 5, 2014
July 2014 Training Log
July 17- 187 lb. Long cycle clean and jerk, 2x24k. High volume and sprint work in the same session. 10 sets of 1m on, 1m off @ 8rpm. 80 reps. A month ago barely finished 72 reps in a session, but today I got 80 reps and could have done more. It was hard at the end, but my work capacity has improved remarkably. Played around with the jump rope and Indian clubs, then went on a short, easy cool-down run. The coach called for cardio after my long cycle sets- I thought these sets were cardio! My heart rate remained around 180 after the third set. Jump rope, clubs, and run took about 15 minutes. Video: https://www.youtube.com/watch?v=S1Zgl_3uBQA&feature=youtu.be
July 15- the coach called for 3 sets of 10 rpm with 2x20k. This was my idea. I got the first set, then stopped 1m into set two because my form was terrible at this speed. It did not help that I started pretty late at night (by my standards). I switched to 2x32k and did 1:30 @ 4rpm. Rested a minute, then did :40 @ 6rpm (4 reps). Terrible training day, really tight and sore the next day.
july 14- 185.5 lb. Long cycle clean and jerk. Coach called for two sets of 6m @ 6rpm. Got the first set, but it was hard. Got 3 minutes into the second set, and gave in to the discomfort and quit. Paid a penance by doing 3 sets of 1m @ 8rpm. Did not do the set just as prescribed, but a good hard training session. Video: https://www.youtube.com/watch?v=8MouMu_RTEs&feature=youtu.be
July 11- 184 lb. Weight is coming down steadily since I drastically cut carbs. No training today, just recovery.
July 10- 185.25 lb. Long cycle clean and jerk, 2x20k: 5m, 4m, 2m @ 8rpm. 88 reps total. A little practice with the jump rope.
July 9- 186 lb. Long cycle, 2x24k: 10m @ 5 rpm = 50 reps. This is a real PR. Last week I got 46, which matched my previous best in competition (45 reps and a no count). This is about a 10% improvement. Conditioning held out pretty well. Grip and calves were the weak link. Shoulders and triceps used to burn at higher reps, but no problem today, probably due to better technique. Rested a few minutes, then played with the jump rope- 5 sets of 30 seconds. Video: https://www.youtube.com/watch?v=6s4FoyS2xyQ&feature=youtu.be
July 7- 186.5 lb. Long cycle clean and jerk, 2x20k: 1m @ 8rpm to warm up. Three work sets of 4m @ 8rpm. Rested between sets until heart rate was under 100- as long as 10 minutes between second and third set. Third set was tough, and I coughed a lot afterward. My breathing is not as bad as this weekend, but still a touch of whatever I've got. One arm jerk, 28k: 4m @ 12 rpm. Video here: https://www.youtube.com/watch?v=2eyyFXCPIS0&feature=youtu.be Stretched and hung from pullup bar a little. Finished with a cold shower.
July 5- 187 lb. Long Cycle clean and jerk, 2x24k. 1m @ 5rpm to warm up. 2 sets of 6m @ 5rpm. Video here: https://www.youtube.com/watch?v=odKufYtxu6k&feature=youtu.be. Sport style swing, 24k: 200 reps in 10m. 10 at the top and bottom of each minute, alternating hands. Turkish get ups, 24k: 10 reps in 10 minutes, alternating hands.
July 15- the coach called for 3 sets of 10 rpm with 2x20k. This was my idea. I got the first set, then stopped 1m into set two because my form was terrible at this speed. It did not help that I started pretty late at night (by my standards). I switched to 2x32k and did 1:30 @ 4rpm. Rested a minute, then did :40 @ 6rpm (4 reps). Terrible training day, really tight and sore the next day.
july 14- 185.5 lb. Long cycle clean and jerk. Coach called for two sets of 6m @ 6rpm. Got the first set, but it was hard. Got 3 minutes into the second set, and gave in to the discomfort and quit. Paid a penance by doing 3 sets of 1m @ 8rpm. Did not do the set just as prescribed, but a good hard training session. Video: https://www.youtube.com/watch?v=8MouMu_RTEs&feature=youtu.be
July 11- 184 lb. Weight is coming down steadily since I drastically cut carbs. No training today, just recovery.
July 10- 185.25 lb. Long cycle clean and jerk, 2x20k: 5m, 4m, 2m @ 8rpm. 88 reps total. A little practice with the jump rope.
July 9- 186 lb. Long cycle, 2x24k: 10m @ 5 rpm = 50 reps. This is a real PR. Last week I got 46, which matched my previous best in competition (45 reps and a no count). This is about a 10% improvement. Conditioning held out pretty well. Grip and calves were the weak link. Shoulders and triceps used to burn at higher reps, but no problem today, probably due to better technique. Rested a few minutes, then played with the jump rope- 5 sets of 30 seconds. Video: https://www.youtube.com/watch?v=6s4FoyS2xyQ&feature=youtu.be
July 7- 186.5 lb. Long cycle clean and jerk, 2x20k: 1m @ 8rpm to warm up. Three work sets of 4m @ 8rpm. Rested between sets until heart rate was under 100- as long as 10 minutes between second and third set. Third set was tough, and I coughed a lot afterward. My breathing is not as bad as this weekend, but still a touch of whatever I've got. One arm jerk, 28k: 4m @ 12 rpm. Video here: https://www.youtube.com/watch?v=2eyyFXCPIS0&feature=youtu.be Stretched and hung from pullup bar a little. Finished with a cold shower.
July 5- 187 lb. Long Cycle clean and jerk, 2x24k. 1m @ 5rpm to warm up. 2 sets of 6m @ 5rpm. Video here: https://www.youtube.com/watch?v=odKufYtxu6k&feature=youtu.be. Sport style swing, 24k: 200 reps in 10m. 10 at the top and bottom of each minute, alternating hands. Turkish get ups, 24k: 10 reps in 10 minutes, alternating hands.
Subscribe to:
Posts (Atom)