Long Cycle: 7,7,6,6,6,6,6,6,5,8 (63/10:00) 7 rep PR.

Tuesday 11/10/09

1. long cycle: 20kg x 6,5,5,5,5,5,5,8 (44/8:00)

Monday 11/9/09

1. long cycle: 20kg x 7,7,7,7,7 (35/5:00); 20kg x 7,7,7 (21/3:00)

*jump rope: 0:15 on / 0:15 off x 10 (5:00)

Monday 11/2/09

1. long cycle: 20kg x 7,7,7,7,7,7 (42/6:00); 16kg x 9,8,8,9 (34/4:00)

2. 1-arm jerk: 28kg x 10+10 (20/2:00)

3. jumping squat: 185 x 20 / 2

4a. lat pulldown: 3×12

4b. ghr sit up: 3×10

4c. reverse hyper: 3×8-10

*jumping rope: 0:15 on / 0:15 off x 10 (5:00)

**grippers

Tuesday 11/3/09

1. deadlift: 135×5, 185×3, 225×1, 275×1, 315×1; 205×5/5

Wednesday 11/4/09

Filmed kettlebell exercises for Dartfish for over an hour then:

1. long cycle: 20kg x 6,6,6,6,6 (30/5:00)

2. bench press: 95×5, 135×3, 155×1, 185×1, 205×1; 135×5/5

3. seated row: 4×12

4. shrugs: 3×15

5. band oblique abs: 3×12+12

Thursday 10/29/09

Long cycle: 20kg x 7,7,7,7,7,7,7 (49/7:00)

running: 18:00

this was a good set. Felt strong and good. I’m happy with it.

Friday 10/30/09

Tuesday 10/27/09

1. long cycle: 20kg x 7,7,7,7,7 (35/5:00)

2. push press: 80×5, 95×5, 105×5

3. lat pulldown: 3×12

4. grappler abs: 3×5/5

*jumping rope: 0:15 on / 0:15 off x 10 (5:00)

Thursday 10/29/09

1. long cycle: 20kg x 7,7,7,7,7,7,7 (49/7:00)

*running: 18:00

Sunday 10/25/09

1. long cycle: 20kg x 6,6,6,6,6,8 (38/6:00)

*Running: 18:00

Monday 10/26/09

1. long cycle: 20kg x 6,6,6,6,6,6,6,6 (48/8:00)

2. deadlift: 210 x 5, 240 x 5, 270 x 5

3. shrugs: 135 x 10,10,25

4. ghr sit ups: bw x 10/3

*jump rope: 0:15 on / 0:15 off x 10 (5:00)

Accessory work – neck harness x 100, rolling thunder x 120/120, expand hand bands and reverse hypers 2×12.

Still getting soft tissue work done.  Hand’s feeling great!

Wednesday 10/14/09

1. bench press: 150×5, 170×3, 190×6 (PR)

2a. incline db bench press: 40×12, 45×10, 50×8, 55×8, 40×15

2b. seated row: 120×12, 130×10, 140×8, 150×8, 120×15

3a. shrug: 135×12/3

3b. hammer curl: 30×10/3

3c. pushdown: 50×10/3

Friday 10/16/09

1. long cycle: 20kg x 6,6,6,6,6 (30/5:00)
2. squat: 205×5, 230×3, 255×7
3. military press: 85×5, 100×3, 110×5
4a. glute/ham raise: bwx10-12/3
4b. pulldown ab curls: 50-70×10-15/3

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.

Friday 7/17/09

warm ups: same ol’ same ol’

1. long cycle: 24kg x 4,4,4,4 (16/4:00)

2. squat: 165×5, 190×5, 215×5, 150×10

3. ghr: 3×8

4. pulldown abs: 3×15
rower: 15:00

Got off track this week, we moved a TON of 4×6 rubber mats into the gym and a full set of dumbbells and racks plus had tons of work over the past few days. Not an excuse, but it seriously screwed with my training plan and I was pretty tired and crappy feeling this week. Back on track now…

Saturday 7/18/09

I had a group of 4 today for a WKC Fitness Trainer Certification so for my demo set I did the following w/16kg bell:

1. jerk: 2:00 MPH, 12 RPM, 2:00 reset
2. snatch: 2:00 MPH, 14 RPM, 2:00 reset
3. long cycle: 2:00 MPH, 10 RPM

I was pretty sweaty after this and surprisingly it was a pretty good workout! This just solidifies that the fitness protocol is very good IMO. Good stuff. Since I’ve only been training long cycle my snatches have definitely gone the way of major suckage. I may try to work in a fitness protocol session a couple times a week just to get my chops up a bit.

Sunday 7/19/09

warm ups: same as always
1. long cycle: 20kg x 5,5,5,5,5,5,5 (35/7:00)

2. bench press: 120×5, 140×5, 155×5, 110×10

3. db bench press: 45×15, 50×12, 55×10

4. db row: 55×10, 60×8, 65×6, 50×15

Finished with some prowler sprints for conditioning. Good solid pace today.

Monday 7/20/09

warm-ups then

long cycle: 20kg x 6,6,6,6,6 (30/5:00)

deadlift: 170×5, 195×5, 220×5, 155×10

finished with abs, reverse hypers and 15:00 of jump rope intervals.

Long cycle was tough today, my wind sucked a bit, but I was happy with my technique. We were still moving equipment around the gym since last week, and my sleep has been utter shit lately, so maybe all this manual labor is getting to me!

Tuesday 7/21/09

Worked the Fitness Protocol tonight (I’m going to throw this in a couple of times a week in addition to the long cycle work due to my craptastic demo at the WKC cert I hosted on Saturday – I figure if I’m going to be certifying people I might as well look like I can get through the demo without dying… )

Done w/16kg bell – Level 12

-jerk: MPH – 2:00; RPM – 12; reset – 0:30
-snatch: MPH – 2:00; RPM – 14; reset – 0:30
-long cycle: MPH – 2:00; RPM – 10; done…

This was a lot easier than my level 9 demo on Saturday. Will start pushing toward level 20 and higher RPM’s…

warm-ups: foam rolling, stretching, joint mobility, jumping rope, hang from pullup bar, long cycle w/12’s and 20’s

1. long cycle: 24kg x 4,4,4,4,4 (20/5:00); 20kg x 6,6,6,6,6,6 (30/5:00)
2. 1-arm jerk: 32kg x 9,9 (18/2:00)

Finished with reverse hypers, abs and prowler sprints.

This was a good session, lockout/fixation was tight, wind was actually pretty good as well, I wasn’t too gassed at the end of either set. 1-arm jerks are feeling strong. All in all this session went well.