May 31- Long cycle clean and jerk, 2x16k. Warm up: 1m @ 7rpm. Work set: 14m @ 7rpm = 98 reps. Rested 7 minutes, then bench press, 80 lb.: 3x12. Bent over row, 80 lb.: 3x12. Squat, 80 lb.: 20 reps. Used push mower and weed-eater for 70 minutes. Shoveled sand and rock for 30 minutes.
May 29- Long cycle clean and jerk, 2x16k. Warm up: 1m @ 6rpm. Work set: 16m @ 6rpm = 96 reps. Rested 8m, then basic strength training: seated military press, 50 lb. Pullover, 20 lb. Bench press, 75 lb. Bent-over row, 75 lb. Squat, 100 lb. 2 sets of 12 of each lift.
May 23-28- week of layoff
May 22- Long cycle clean and jerk, 2x18k. Warm up: 1m @ 5 rpm. Work set: 8m @ 5rpm. Basic barbell work: 15 reps each of snatch, side bend, and curl with 50 lb., press, bench press, shrug, and row with 75 lb., calf raise and squat with 100 lb.
May 19- Long cycle clean and jerk, 2x18k. Warm up: 1m @ 4rpm. Work set: 16m @ 4 rpm = 64 reps. This is the set I've been trying to get for the last two sessions. Finally had the steam to finish it. Rested 5m, then did a modified York Barbell Course workout: 15 reps each of snatch, side bend, and curl with 50 lb., press, bench press, shrug, and row with 75 lb., calf raise and squat with 100 lb.
May 18- was planning to take a rest day, but had to go get hay from the field. Loaded 26 bales into my trailer, then unloaded and stacked it at home.
May 17- Long cycle clean and jerk, 2x18. Warm up: 1m @ 4rpm. Work sets: 4m @ 4rpm, 7m @ 4 rpm. Was trying for a 16m set, but mentally and physically not up for it. Did first three Taegeuk forms and called it a day.
May 16- did PT with the Civil Air Patrol squadron. Ran 1 mile in about 11 minutes with a cadet. Played team sports for about 60 minutes.
May 15- Started a long cycle session with 2x18k, but lower back had a catch in it. Did 1m @ 4rpm, but decided not to push it. Skipped long cycle and did 8 Taegeuk forms. Alternated forms with sets of 10 partial pistols per leg and 5 one-arm pushups per arm on a stack of 15 boards (about 23 inches). Pushed a lawnmower for about 45 minutes.
May 12- Long cycle clean and jerk, 2x16k: Warm up: 1m @ 8rpm. Work set: 10m @ 8rpm = 80 reps. Rest 8m, then practiced the 8 Taegeuk poomse. Alternated poomse with either 3 one-arm pushups per arm or 10 pistol squats per leg. Did OAP and pistol squats on a stack of 15 2x10 boards, so an elevation about 23 inches high. Partial range of motion on pistol squat, easier leverage on OAP's. My plan is to reduce the height of the stack over time, until I'm doing reps of pistols and one-arm pushups between poomse.
May 11- Worked on deck with Isaac for a few hours.
May 10- Long cycle clean and jerk, 2x16k: Warm up: 1m @ 7rpm. Work set: 12m @ 7 rpm = 84 reps. Temperature in the high 80's, after about 5 hours of building a deck.
May 9- Practiced the 8 Taegeuk poomse. Cleaned up gym.
May 8- Long Cycle clean and jerk, 2x16k. Warm up: 1 m @ 6rpm. Work set: 14m @ 6 rpm = 84 reps. Some manual labor with a shovel afterward.
May 6- Long cycle clean and jerk, 2x16k. Warm up: 1m @ 6rpm. Work set: 7m @ 6 rpm = 42 reps. Going for 14m, but head was not in it. Walked in the woods for about 30 minutes.
May 3- Long cycle clean and jerk, 2x16k. Warm up: 1m @ 5 rpm. Work set: 16m @ 5 rpm = 80 reps.
May 1- Long cycle clean and jerk, 2x16k. Warm up: 1m @ 7 rpm. Work set: 10m @ 7 rpm = 70 reps.
May 29- Long cycle clean and jerk, 2x16k. Warm up: 1m @ 6rpm. Work set: 16m @ 6rpm = 96 reps. Rested 8m, then basic strength training: seated military press, 50 lb. Pullover, 20 lb. Bench press, 75 lb. Bent-over row, 75 lb. Squat, 100 lb. 2 sets of 12 of each lift.
May 23-28- week of layoff
May 22- Long cycle clean and jerk, 2x18k. Warm up: 1m @ 5 rpm. Work set: 8m @ 5rpm. Basic barbell work: 15 reps each of snatch, side bend, and curl with 50 lb., press, bench press, shrug, and row with 75 lb., calf raise and squat with 100 lb.
May 19- Long cycle clean and jerk, 2x18k. Warm up: 1m @ 4rpm. Work set: 16m @ 4 rpm = 64 reps. This is the set I've been trying to get for the last two sessions. Finally had the steam to finish it. Rested 5m, then did a modified York Barbell Course workout: 15 reps each of snatch, side bend, and curl with 50 lb., press, bench press, shrug, and row with 75 lb., calf raise and squat with 100 lb.
May 18- was planning to take a rest day, but had to go get hay from the field. Loaded 26 bales into my trailer, then unloaded and stacked it at home.
May 17- Long cycle clean and jerk, 2x18. Warm up: 1m @ 4rpm. Work sets: 4m @ 4rpm, 7m @ 4 rpm. Was trying for a 16m set, but mentally and physically not up for it. Did first three Taegeuk forms and called it a day.
May 16- did PT with the Civil Air Patrol squadron. Ran 1 mile in about 11 minutes with a cadet. Played team sports for about 60 minutes.
May 15- Started a long cycle session with 2x18k, but lower back had a catch in it. Did 1m @ 4rpm, but decided not to push it. Skipped long cycle and did 8 Taegeuk forms. Alternated forms with sets of 10 partial pistols per leg and 5 one-arm pushups per arm on a stack of 15 boards (about 23 inches). Pushed a lawnmower for about 45 minutes.
May 12- Long cycle clean and jerk, 2x16k: Warm up: 1m @ 8rpm. Work set: 10m @ 8rpm = 80 reps. Rest 8m, then practiced the 8 Taegeuk poomse. Alternated poomse with either 3 one-arm pushups per arm or 10 pistol squats per leg. Did OAP and pistol squats on a stack of 15 2x10 boards, so an elevation about 23 inches high. Partial range of motion on pistol squat, easier leverage on OAP's. My plan is to reduce the height of the stack over time, until I'm doing reps of pistols and one-arm pushups between poomse.
May 11- Worked on deck with Isaac for a few hours.
May 10- Long cycle clean and jerk, 2x16k: Warm up: 1m @ 7rpm. Work set: 12m @ 7 rpm = 84 reps. Temperature in the high 80's, after about 5 hours of building a deck.
May 9- Practiced the 8 Taegeuk poomse. Cleaned up gym.
May 8- Long Cycle clean and jerk, 2x16k. Warm up: 1 m @ 6rpm. Work set: 14m @ 6 rpm = 84 reps. Some manual labor with a shovel afterward.
May 6- Long cycle clean and jerk, 2x16k. Warm up: 1m @ 6rpm. Work set: 7m @ 6 rpm = 42 reps. Going for 14m, but head was not in it. Walked in the woods for about 30 minutes.
May 3- Long cycle clean and jerk, 2x16k. Warm up: 1m @ 5 rpm. Work set: 16m @ 5 rpm = 80 reps.
May 1- Long cycle clean and jerk, 2x16k. Warm up: 1m @ 7 rpm. Work set: 10m @ 7 rpm = 70 reps.
