Aug. 30- 175 lb. Practiced poomsae: Taegeuk 1-8, Koryo. Long cycle clean and jerk: 2x32k: 6 reps @ 4rpm. 2x28k: 10 reps @ 5rpm. 2x24k: 16reps @ 6rpm. 2x20k: 27reps @ 8rpm.
Aug. 30- 175 lb. Some easy pushups and mobility work today.
Aug 29- 176 lb. Long cycle clean and jerk: 2x32k: 5 reps @ 4rpm. 2x28k: 9 reps @ 5rpm. 2x24k: 15reps @ 6rpm. 2x20k: 24reps @ 8rpm. GPP work: 2x10 reps of each: Roman chair front and back raise, dips, 1-arm rows with 20k.
Aug. 27- Long cycle clean and jerk: 2x32k: 5 reps @ 4rpm. 2x28k: 8 reps @ 5rpm. 2x24k: 13reps @ 6rpm. 2x20k: 21reps @ 8rpm.
Aug. 26- 175.75 lb. ran 2 miles in 19:45. This may be the first two mile run I've ever done without stopping to walk. Felt fine.
Aug. 25- 175.75. lb. Long cycle clean and jerk: 2x32k: 4 reps @ 4rpm. 2x28k: 7 reps @ 5rpm. 2x24k: 12 reps @ 6rpm. 2x20k: 18 reps @ 8rpm.
Aug. 23- 176 lb. Long cycle clean and jerk: 2x32k: 4 reps @ 4rpm. 2x28k: 6 reps @ 5rpm. 2x24k: 10 reps @ 6rpm. 2x20k: 17 reps @ 8rpm.
Aug 19- 177.5 lb. Long cycle clean and jerk, 2x22k (20k with 4 lb. added, so 1/2 pound under 22k). Warm up: 1m @ 5rpm. Work set: 10m @ 5rpm = 50 reps. This is a good pace and duration. By the end, it was difficult, and my heart rate was over 180. However, the set was well within my capabilities. The bells are 96 lb. together, which is 10 pounds less than 2x24k. If I can drop 6 pounds, I only need 53 reps, so I'm going to keep working on getting very comfortable with 50+ with 22k, then with 24k. Rested about 13 minutes, then 10 presses per arm with 22k. 1x10 dips. 5 chins on rings. 5 pistols per leg. Curls: 20 reps with a pair of 12 lb. dumbbells.
Aug 18- 35 hindu pushups, along with various stretching. Then shot a fox that was moving in on my hens.
Aug 17- Long cycle clean and jerk, 2x22k: 6m @ 6/5 rpm = 33 reps. Half snatch, 16k: 6m @ 10 rpm, switching hands every rep = 60 reps. Dumbbell curls: 1 set of 15 with 12 lb. dumbbells. Hindu pushups: 35 reps.
Aug 1- Long cycle clean and jerk. 2x28k: 11 reps @ 4rpm. 2x24k: 37 reps @ 5rpm. 2x20k: 31 reps @ 6rpm. Template called for another set of 33 reps with 2x20k, but I just did not have it in me today. This was the third and highest mini peak. Hardest session in this template. The next two sessions taper, then I'll test for 50+ reps with 2x24k. I'll probably also test with 2x28, with a goal of 16 reps (4 minutes) and 2x20k, with a goal of 75+ reps. It will be a faster pace than I use in training, but I am usually very fatigued before I pick the 20k's up, so it will be interesting to see how I do when I am fresh. Finished the session with a slow set of 25 Hindu pushups, and 12 curls with a pair of 20 lb. dumbbells.
Aug. 30- 175 lb. Some easy pushups and mobility work today.
Aug 29- 176 lb. Long cycle clean and jerk: 2x32k: 5 reps @ 4rpm. 2x28k: 9 reps @ 5rpm. 2x24k: 15reps @ 6rpm. 2x20k: 24reps @ 8rpm. GPP work: 2x10 reps of each: Roman chair front and back raise, dips, 1-arm rows with 20k.
Aug. 27- Long cycle clean and jerk: 2x32k: 5 reps @ 4rpm. 2x28k: 8 reps @ 5rpm. 2x24k: 13reps @ 6rpm. 2x20k: 21reps @ 8rpm.
Aug. 26- 175.75 lb. ran 2 miles in 19:45. This may be the first two mile run I've ever done without stopping to walk. Felt fine.
Aug. 25- 175.75. lb. Long cycle clean and jerk: 2x32k: 4 reps @ 4rpm. 2x28k: 7 reps @ 5rpm. 2x24k: 12 reps @ 6rpm. 2x20k: 18 reps @ 8rpm.
Aug. 23- 176 lb. Long cycle clean and jerk: 2x32k: 4 reps @ 4rpm. 2x28k: 6 reps @ 5rpm. 2x24k: 10 reps @ 6rpm. 2x20k: 17 reps @ 8rpm.
Aug 19- 177.5 lb. Long cycle clean and jerk, 2x22k (20k with 4 lb. added, so 1/2 pound under 22k). Warm up: 1m @ 5rpm. Work set: 10m @ 5rpm = 50 reps. This is a good pace and duration. By the end, it was difficult, and my heart rate was over 180. However, the set was well within my capabilities. The bells are 96 lb. together, which is 10 pounds less than 2x24k. If I can drop 6 pounds, I only need 53 reps, so I'm going to keep working on getting very comfortable with 50+ with 22k, then with 24k. Rested about 13 minutes, then 10 presses per arm with 22k. 1x10 dips. 5 chins on rings. 5 pistols per leg. Curls: 20 reps with a pair of 12 lb. dumbbells.
Aug 18- 35 hindu pushups, along with various stretching. Then shot a fox that was moving in on my hens.
Aug 17- Long cycle clean and jerk, 2x22k: 6m @ 6/5 rpm = 33 reps. Half snatch, 16k: 6m @ 10 rpm, switching hands every rep = 60 reps. Dumbbell curls: 1 set of 15 with 12 lb. dumbbells. Hindu pushups: 35 reps.
Aug 1- Long cycle clean and jerk. 2x28k: 11 reps @ 4rpm. 2x24k: 37 reps @ 5rpm. 2x20k: 31 reps @ 6rpm. Template called for another set of 33 reps with 2x20k, but I just did not have it in me today. This was the third and highest mini peak. Hardest session in this template. The next two sessions taper, then I'll test for 50+ reps with 2x24k. I'll probably also test with 2x28, with a goal of 16 reps (4 minutes) and 2x20k, with a goal of 75+ reps. It will be a faster pace than I use in training, but I am usually very fatigued before I pick the 20k's up, so it will be interesting to see how I do when I am fresh. Finished the session with a slow set of 25 Hindu pushups, and 12 curls with a pair of 20 lb. dumbbells.
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