Saturday 4/24/10

Afternoon:

Two handed swings 32kg - 8x10 (warmup throughout the morning) - not timed)

Two handed swings 32kg - 12x10 (on the minute) - 120 in 12 min

Yesterday I did some pushups in the afternoon. I'm going to start doing them with my hands close to each other working my way into doing the diamond pushups.

I have arthroscopic surgery scheduled for my right knee on Monday. Hopefully I find out what is wrong with my knee and I especially hope they can fix it right there.

Thursday 4/22/10

Morning:

Pushups - 3x17

Afternoon:

Goblet squats 28kg - 6x10

Military press (1 clean) 20kg - 5x5/5

Wednesday 4/21/10

Morning:

Chinups - 6, 5, 4, 4, 3

Pushups - 3x17

Afternoon:

Two handed swings 28kg - 3x10 (warmup - not timed)

Two handed swings 28kg - 20x10 (on the minute) - 200 in 20 min.

Tuesday 4/20/10

Morning:

Chinups - 6, 5, 4, 3, 3

Pushups - 3x17

Afternoon:

Goblet squats 20kg - 2x10

Double bell front squats 16kg + 20kg - 6x5

Military press (1 clean) 24kg - 5x3/3

Monday 4/19/10

Morning:

Chinups - 6, 5, 4, 3, 2

Pushups - 3x17

Afternoon:

Two handed swings 24kg - 3x10 (warmup - not timed)

Two handed swings 24kg - 5x20, 11x12 (on the minute) - 232 in 16 min.

I'm trying to work on the swing form I learned at the HKC. I have to keep thinking straight arms, feel the pendulum of the bell and "catch" the forearms at the crotch area.

Saturday 4/17/10

Afternoon:

Two handed swings 24kg - 5x10 (warmup - not timed)

Two handed swings 24kg - 5x20, 10x10 (on the minute) - 200 in 15 min.

Not a bad start for swings. I could have pushed the sets of 20 for another few sets, but I want to get my body used to the volume a bit first.

Friday 4/16/10

Morning:

Chinups - 5, 5, 4, 3, 2

Pushups - 3x16

Thursday 4/15/10

Morning:

Chinups - 5, 4, 4, 3, 2

Pushups - 3x16

Afternoon:

Double bell sumo deadlifts - 24kg + 28kg - 2x20

For my mornings I'll just hit Pavel's Fighter Pullup Plan and work my pushups up to a least 3x20.

Wednesday 4/15/10

Morning:

Pushups - 3x16

Afternoon:

Two handed swings 24kg - 5x20

Rack walks 24kg - 1x1/1

C&P 24kg - 3x1/1

More experimenting...

This week will be a sort of back off week as I figure out what I can do with this splinted finger and what my routine will be like as it heals.

I'm thinking I'll do pullups and pushups in the morning and alternate swings and double bell deadlifts in the afternoons. I can sort of press...the clean is awkward, but I can make it work for a series of military presses with a lighter bell like the 24kg.

For the two handed swings I need to pad the fingers next to the splint because one was starting to get bruised by being pressed against the splint. No need to keep adding injuries just to keep training.

Tuesday 4/13/10

Afternoon:

Bodyweight chinups/pullups - 5x5 gtg throughout the day

Single leg deadlifts w/ bell on same side as leg - 16kg - 1x5/5

Single leg deadlifts w/bell on opposite side from leg - 16kg - 3x5/5

Double bell deadlifts - 20kg + 24kg - 2x20

Just kind of experimenting today. The single leg dl are really tough and will take some practice.

Monday 4/12/10

Afternoon:

Deadlift - 3x5 135, 1x5 225, 1x5 280

It doesn't look like deadlifts are going to work with this splint on my finger. I used a strap on my right arm, but maintaining equal tension on both arms wasn't working well.

Saturday 4/10/10

I have the HKC today!

I'll report back later.

Later that day...

Well I passed! I'm now an HKC!

It was an excellent experience with a lot of information and correction throughout the day. The standards and information provided throughout the day were very high and I'm very thankful to everyone that helped me improve how I perform my movements. Thank you to Mark and Tracy Reifkind, Jordan Vezina and Nathan Flores as well as everyone that took the course with me.

One annoying thing that happened is I was massaging my sore left elbow and tore the extensor tendon on the end joint of my right middle finger. I did this first thing in the morning and had to go through the HKC with a messed up finger. Looks like I have "Mallet Finger" and may need the finger splinted for at least 4 - 6 weeks. Sigh. Better now than just before the RKC I suppose.

Friday 4/9/10

Afternoon:

Military press - 24kg - 1x5/5

C&P - 32kg - 4x1/1

Military press - 24kg - 2x3/3

Deadlift - 3x5 135, 1x2 225, 1x5 280, 1x5 250

Thursday 4/8/10

Afternoon:

Weighted chinups/pullups 16kg - 4x2, 2x1

TGU 16kg - 30 minutes alternating sides

Deadlift - 3x5 135, 1x2 225, 1x5 275, 1x5 250

Wednesday 4/7/10

Afternoon:

Deadlift - 3x5 135, 1x2 225, 1x5 270, 1x5 245

C&P ladders - 28kg - 5x1,2

Tuesday 4/6/10

Afternoon:

Bodyweight chinups/pullups - 8x5 gtg throughout the day

TGU 16kg - 30 minutes alternating sides

Deadlift - 3x5 135, 1x2 225, 1x5 265, 1x5 240

All the fish oil I'm taking seems to be keeping the elbow tendinitis at bay. My pullups feel strong right now. I felt a bit tired for the deadlifts though.

Monday 4/5/10

Afternoon:

Deadlift - 3x5 135, 1x1 225, 1x5 260, 1x5 235

C&P ladders - 24kg - 5x1,2

Saturday 4/3/10

Afternoon:

Max VO2 - 16kg bell 15/15 protocol - 64 sets of 7 reps

Now I'm getting my sets into decent numbers.

I have an issue with my right knee. I have an appointment with my Dr. on Monday morning to hopefully get a referral to a sports/knee specialist to have a look at it.

Friday 4/2/10

Morning:

Goblet squats 28kg - 2x10

Pushups - 2x16

Afternoon:

Chinups/pullups bodyweight - 4x5

Thursday 4/1/10

Morning:

Goblet squats 28kg - 2x10

Pushups - 2x16

Afternoon:

Weighted chinups/pullups 16kg - 4x2, 1x1

Two handed swings 24kg - 3x20

Another session with Jordan where I worked on TGU, viking push press & clean and jerks. I think I know how I have been messing up my cleans now I have to practice with better form.