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…