Last Few Training Sessions…

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…

Monday 7/13/09 Training

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.

Sunday 7/12/09 Training – Test Day

warm-ups: foam roll, joint mobility, stretching, jumping rope, long cycle w/12’s, 16’s

1. long cycle: 20kg x 8,8,8,8,8 (40/5:00 – PR!)

2. deadlift: 190×5, 220×5, 245×5

3a. kb press: 20kg x 1,2,3,4; 24kg x 1,2,3; 28kg x 1,2

3b. pulldown: 120×10/3

4a. trap bar shrug: 175×10/3

4b. seated row: 120×10/3

I didn’t think a 10:00 set was going to happen today, so I decided to go for a 5:00 PR w/20’s. Old record was 38 and this was a steady 8 RPMs so I was happy with this.

Sunday 7/12/09 Training – Test Day

warm-ups: foam roll, joint mobility, stretching, jumping rope, long cycle w/12’s, 16’s

1. long cycle: 20kg x 8,8,8,8,8 (40/5:00 – PR!)

2. deadlift: 190×5, 220×5, 245×5

3a. kb press: 20kg x 1+1, 2+2, 3+3,4+4; 24kg x 1+1, 2+2, 3+3; 28kg x 1+1, 2+2

3b. pulldown: 120×10/3

4a. trap bar shrug: 175×10/3

4b. seated row: 120×10/3

I didn’t think a 10:00 set was going to happen today, so I decided to go for a 5:00 PR w/20’s. Old record was 38 and this was a steady 8 RPMs so I was happy with this.

Friday 7/10/09 Training

warm-ps: joint mobility, foam roll, stretching, jumping rope, hanging from pullup bar, bw squats, long cycle w/16s and 20s *felt really sick to my stomach today and massive GI problems so I did an extended warm-up, about 30:00 worth. Still not feeling real good… I decided rather than do my 5:00 sets and be disappointed, I’d try to break some small PR’s.

1. long cycle: 24kg x 6,6,6 (18/3:00 PR! old PR was 15/3:00); 16kg x 11,11,11 (33/3:00 PR! old PR was 30/3:00)

2. 1-arm jerk: 32kg x 8,8 (16/2:00)

Finished with 3 sets of med ball abs

Pretty good session despite feeling sick. 3 rep PR isn’t huge, but a PR’s a PR none-the-less. All in all I’m pretty happy with this.

Thursday 7/9/09 Training

warm-ups: joint mobility, stretching, chin-ups, jumping rope, 1alcx12,16

1. long cycle: 20kg x 6,6,6,6,6 (30/5:00)
2. 1-arm long cycle: 28kg x 8,8,8,8 (32/4:00) switched on the minute
*yoga: 60:00

Wasn’t feeling good today so I opted for a lighter main set at a slower pace (my normal pace for 20’s is 7 RPM, amazing the difference 1 RPM makes in long cycle). This allowed me to really work good technique, I think technically speaking this is one of the best sets I’ve ever done, everything felt solid

Wednesday 7/8/09 Training

warm-ups: joint mobility, stretching, chin-ups, jumping rope, 1ALCx16,20

1. long cycle: 24kg x 4,4,4,4,4,4 (24/6:00); 20kg x 7,7,7 (21/3:00)
2. 1-arm jerk: 32kg x 7,7 (14/2:00)
*C2 Rower: 12:00 (10:00/2200m)

Finished with some light reverse hypers (GREAT traction for lower back) and abs for 3 sets each.

So far I’ve been able to consistently increase the volume per session which I’m happy about, stil not that comfortable in the rack with the 24’s yet. I’ve been able to increase 1 arm jerks pretty steadily every session. All in all progress is good. I opted for the C2 Rower for cardio today instead of running as my shins are still screaming at me, will run Friday then stick with running on M/W/F workouts and opt for lower impact cardio (sled dragging, prowler pushing, rower, etc.) on Tu/Th/Su workuots. I missed Tuesday’s session because I had to work late, clients were a little backed up, but I’m happy to have the business!

Monday 6/6/09 Training

warm-ups: same as usual, stretching, joint mobility, jumping rope, some chin-ups, 1ALC

1. long cycle: 24kg x 5,5,5,5,5 (25/5:00); 20kg x 7,7,7 (21/3:00)
2. 1-arm jerk: 32kg x 6,6 (12/2:00)
*running: 17:30
medicine ball abs: 3×25

Good session. I need to add the 2nd set of 20’s as my pace and wind sucked on Sunday when I tried to test out the 20’s. My shins are feeling really bad (splints) I think due to being fat and running everyday. I’m going to cut running back to my M/W/F workouts and do some other lower intensity form of cardio on T/Th/Su (most likely sled dragging or prowler pushing).

Sunday 7/5/09 Training..

Test day..

warm-ups: foam roll, stretch, joint mobility, bw squats, jumping rope, 1 arm long cycle w/ 12,16,20

1. long cycle: 20kg x 7,7,7,7,7,7 (42/6:00)
*running: 17:30

Test didn’t go as well as I hoped, I need to start raising the volume this week and add a second set of 20’s at higher RPM’s. We’ll see how this week goes. Back to the grind…

Friday 7/3/09 Training

Day 5 of Valery’s program…

warm-ups: foam roll, stretch, joint mobility, bw squats, jumping rope, 1-arm long cycle w/16, 20, 24

1. long cycle: 24kg x 4,4,4,4,4 (20/5:00)
2. 1-arm jerk: 28kg x 15,15 (30/2:00)
*running: 15:00

This is my first time training 5 days in a row like this, so far it’s been ok.  End of week I’m fatigued but could still get my reps.  Even though I didn’t feel “strong” my technique is better, conditioning is still mediocre at best, but I’m able to get through the runs ok.  Remember people, I’m coming from a powerlifting background, I’m allergic to running and still about 10-20 lbs heavier than I need to be!  Taking tomorrow off then Sunday will by my “test” day.  Will most likely push a long set of 20kg since I am currently working on level 2 ranking.  I need 69 reps in 10:00 w/20kg and so far my best 20kg sets are 53 reps in 10:00 and 56 reps in 8:00.  We’ll see how it goes!  If I hit a nice PR I’ll call it a day and go for a run if I don’t I’ll do my 1-arm jerks w/28kg.  Plan for next week is to try to add 1 RPM to main 24kg set, possibly add a 2nd set of 16kg or 20kg at higher RPM (7-8) and move 1 arm jerks to 32kg.  Running I want to push up to 18 maybe 20 min.  We’ll see!  Good stuff so far and all and all I’m not as exhausted as I thought I’d be after daily training.

Thursday 7/2/09 Training

warm-ups: foam roll, stretching, joint mobility, bw squats, jumping rope, 1-arm lc x 16, 20, 24

1. long cycle: 24kg x 4,4,4,4,4 (20/5:00)
2. 1-arm jerk: 28kg x 14,14 (28/2:00)
*running: 15:00

cool down: stretching

This is my first time going 4 days in a row like this. I’m getting the work done, but I’m starting to feel it mostly yesterday and today on the main set. Getting the reps fine and wind is ok too. Actually my running went pretty well today. I’m just feeling a little fatigue overall, but nothing too crazy. Probably getting up at 330-4am and going to bed between 930-10pm nightly doesn’t help much either!

Wednesday 7/1/09 Training

warm-ups: 20-25 min. foam roll, stretching, joint mobility, bw squats, jump rope, 1ALC x 16kg, 20kg, 24kg, hanging from pullup bar between sets

1. long cycle: 24kg x 4,4,4,4,4 (20/5:00)
2. 1-arm jerk: 28kg x 10,10 (20/2:00)
*running: 15:00

cool down: stretching

I took an hour nap before training cause’ a couple clients cancelled, I felt foggy/drunk when I woke up so I took my time warming up and BS’d with some of my powerlifters a while at the gym. The longer warm up was smart as I ended up having a pretty decent session. LC wasn’t as bad as yesterday, 1AJ’s are still feeling strong (will probably move up to the 32’s next week). Even the run felt OK today. Back at it tomorrow.