Monday 10/12/09 – Deadlift

It’s been a while since I’ve updated this training log.  I’ve had some hand/forearm issues and have been working with a soft tissue therapist to get the problem fixed.  It’s getting better but no heavy kettlebell work anytime soon.  So I’ve been using a hybrid of the 5/3/1 program with the WKC Fitness Protocol for kettlebells.  Also been doing joint mobility and chi kung every morning and meditating in the morning and at night when possible.

1. deadlift: 220×5, 250×3, 280×10 (PR!)

2. pulldown: 120×12, 130×10, 140×8, 150×8, 120×13

3a. reverse hyper: 3×10

3b. reverse sit up: 3×10

WKC Fitness Protocol

1. jerk x 15,15/15,15

2. snatch x 16,16/16,16

3. long cycle x 12,12/12,12

MPH=2:00; Reset=0:30; level=18; bell=12kg

Done.  Good session and hand is feeling pretty good.