Monday Training…

Monday 5/25/09

Last week was a de-load week, not much going on. Did a few 5:00 long cycle sets and light strength work. Was in Vegas and caught a couple workouts at the Luxor gym (they actually have a REAL squat rack!)

Starting a new training cycle today gearing up for the June 27 GA State KB Sport Championships, goal is 20kg long cycle x 70 reps (7RPM for 10:00). Focus will be on 20kg long cycle and cutting my training %’s down on the strength work, instead of working between 80-95% I’ll be working between 60-80% so as not to negatively affect the KB work. Conditioning is going to be pushed up as well, and nutrition is begin tightened up this week to improve body composition, wouldn’t mind getting under 198.

BW – 214.2 lbs.

warm ups: stretch, foam roll, mobility, jumping rope, hanging from pull-up bar

1. long cycle: 20kg x 8,8 (16/2:00); 12kg x 10,10,10 (30/3:00)
2. deadlift: 175×5, 190×5, 205×5
3a. reverse hyper: 3×10
3b. grappler abs: 3×6+6
*Conditioning: jumping rope 0:15/rest 0:15 x 10 sets (5:00 total)

Done. Definitely feeling the week off of kettlebell training, will increase volume each session. Best long cycle w/ 20kg is 53 in 10:00.