am
30 min holosync
pm
1. deadlift – 245×5, 225×5
2a. long cycle clean & jerk w/24kg – 15 (3 min, PR) 8 (1.5 min)
2b. pull ups – 3,2,1/2
3. ghr sit up – 8/3
4. swing w/32kg – 15+15
Done. Only 7 more minutes to go! I love it when people say KB sport lifting is “boring” cause’ it goes on so long. Hmmm, I’ve gone anywhere from 3-10 minutes on various lifts and I NEVER have gotten bored, just tired! It’s all in being “built” for it, just ask Marty!
pm
1. deadlift – 225×5, 205×5
2. 1-arm long cycle w/24kg – 100 (10 min, switch every 5 reps, no setting bell down)
3a. parallel grip pull up – 3,2,1/3
3b. pulldown abs – 20/3
Done.
am
holosync – 30 minutes
chi kung – 15 minutes
joint mobility and stretching
pm
1. deadlift – 205×5, 185×5
2. long cycle cleand & jerk w/ 16kg – 48 (8 min) 14 (2 min)
3a. pull up – 3,2,1/3
3b. 1-arm long cycle w/32kg – 3+3/3
4. jumping squat – 135×50/2
5. ab circuit – 3 drillsx10/3
6. swings w/32kg – 12+12
Done. Jumping squats suck.
Easy day today – skipped martial arts class due to this sinus infection.
am
chi kung with holosync – 30 min then did 6 additional minutes of the holosync
am
joint mobility
cardio – 20 min.
holosync – 60 min.
pm
mobility
1. deadlift – 185×5, 155×5
2. long cycle clean & jerk w/24kg – 7 (1.5 min) 5 (1 min) 7 (1 min)
3. 1-arm long cycle w/32kg – 7+7
4a. pull up – 3,2,1/3
4b. lateral leg lowering – 5+5/3
5. snatch w/24kg – 24 reps (2 min – switched hands every 6 reps)
This was a pretty weak training day as I came down with a very bad sinus infection and am hoped up on meds and decongestants. Excuses rule!!
am
holosync – 30 min.
pm
mobility and rotational stability training
1. deadlift – 155×5, 135×5
2. long cycle kb clean & jerk w/24kg – 10 (2 min), 5 (1 min), 6 (1 min) [21 - 4 min]
3. 1-arm long cycle w/32kg – 5+5
4a. jumping squat – 135×25/2
4b. chin up – 3,2,1/2
5. 1-arm swing w/32kg – 12+12
6. lateral leg lowering – 5+5/2
Done. I think this year I’m focusing on 3 things – kettlebell sport (long cycle), deadlifting (oh god, I’m a specialist this year?!?! just call me Malcom???), and stone lifting baby – look out Inver! Maybe I’ll deadlift in the April meet when big jacked Derrick does his first full meet. That way I can handle him in the squat and bench then we can pull together. Good times…
pm
stability work
1. 1-arm long cycle w/24kg – 50 reps (5 min) switched every 5 reps
2. snatch w/24kg – 56 reps (4 min) switched every 7 reps
3. chin ups – 3,2,1/2
4. 1-arm swing w/24kg – 20+20
5. rotational ab work – 4 sets
Done.
