Tuesday, June 6, 2017

June 2017 Training Log

June 22- 180 lb.  More single jerk training with 28k.  Warmed up with 32k: 1m @ 10 rpm.  Work set: 10m @ 12 rpm with 28k, hand switch every :30. Stopped at 10, but had more in me. Shoulders and legs felt fine. Pace felt a little fast. Rested a while, then did 10m of swings with 12k @ 33-34 rpm = 330-340 swings. Hand switch on the minute. Did sport style swings, focused on leg drive. Then worked for 4 hours pulling fence. Finally finished it.

June 20- Getting re-acquainted with the 28k jerk. Warm up: 1m @ 11 rpm. Work set: 10m @ 11 rpm = 110 reps. Hand switch on the minute.

June 16- jerk, 2x18k. Warm up: 1m @ 8rpm. Work sets: 3m @ 8 rpm, rest 1m, then 3m @ 6rpm.  Half snatch, 16k: 12m @ 12 rpm, 1 hand switch = 72/72 reps. Bench press, 85 lb., 10 reps.

June 14- Changed it up a little today with a snatch workout. Warmed up with 2m @ 15 rpm, 1 hand switch, 16k snatch.  Then 10 minutes of half-snatches @ 12 rpm, 1 hand switch, 16k. 60/60 half-snatches.  This was very easy for me. Finished gym session with two easy sets of bench presses: 2x10 with 85 lbs, just to train the groove and balance out the pulls. Then did 90 minutes of manual labor.

June 12- Long cycle clean and jerk.  Warmed up with a few 1-3 minute sets @ 9rpm with 2x16k, then a work set of 7m @ 6rpm with 2x18k. Then 15 minutes on the Nordic Track.

June 10- Long cycle clean and jerk. Warm up, then 5m @ 8rpm with 2x18k.

June 8- Went to the NC zoo with the family. Walked 4.5 miles in about 4 hours, and breathed lots of fresh air.  A great day to relieve stress.

June 5- Wanted to try for 90 reps long cycle in 10 minutes with 2x16k, but woke up with a bad kink in my neck. Warmed up with 1m @ 9rpm, then started set. Got 2m @ 9 rpm and stopped because of neck pain. Did a few easy squats with 135, bench presses with 90, and deadlifts with 135. Neck still hurt next day.