Thursday 7/29/10

Afternoon:

C&P BU press ladders - 20kg - 5x1,2,3

Two handed swings 32kg - 10x15 (on the minute) 150 in 11 min.

Actually there was extra rest time between sets 7 and 8 as I took a call from my wife. I added a minute to the total time. My swings were really pushing it at the end there as my hips were pretty tired.

Tuesday 7/27/10

Afternoon:

TGU 20kg - 10 x 1/1

Max VO2 - 16kg bell 15/15 protocol - 66 sets of 7 reps

It's a hard couple of days in a row with the squats and presses yesterday and the snatching today. I'm playing around a bit with my routine during the week and I am going to take tomorrow as a day off.

Monday 7/26/10

Afternoon:

Two handed swings 32kg - 3x20

Goblet squat 32kg - 2x5

Double bell clean to front squat 2x 24kg - 4x6

C&P ladders - 20kg - 5x1,2,3,4

Farmers walk 32kg+28kg bell alternating hands - 2x 100 yards

I'm getting stronger. The squats are still heavy and my last sets feel pretty hard, but it's easier than it was a few weeks ago.

Saturday 7/24/10

Afternoon:

Max VO2 - 16kg bell 15/15 protocol - 72 sets of 7 reps

I did some sets of arm bars before to warm my shoulders up. I'm still doing Z-Health Neural Warmup before almost every training session to get my joints moving.

Friday 7/23/10

Afternoon:

I had a session with Jordan. I learned more about how to stabilize my shoulders. I have really good shoulder flexibility, but at this point it will probably be advantageous for me to sacrifice a bit of that mobility to increase my stability.

Two handed swings 24kg - 1x10

Snatch test 24kg 3 min. - 66 reps

Pr for me in the 3 minute test and just the number of reps I was telling Jordan I wanted. On the downside my grip got a bit lazy at the end and I pulled the skin in my palm and got a little blood blister....and I was just telling Jordan how good my hands were holding up! LOL.

Thursday 7/22/10

Afternoon:

Goblet squat 32kg - 3x10

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

Pretty easy day today. I'll add another rung to the pressing ladders on Tuesday and today next week.

The 32kg goblet squats aren't hard like the double bell squats on Tuesday. I'm doing them very slowly and pausing well below parallel. I may add a set or two next week.

Wednesday 7/21/10

Afternoon:

Two handed swings 32kg - 5x20

Long cycle 2x 24kg - 3x 2, 4, 6

I think I'm going to change this day to TGU and swings.

The long cycle is "fun" and I like what it's doing for me, but sandwiching this between two days with squats and presses may not be the best fit.

Tuesday 7/20/10

Afternoon:

Two handed swings 32kg - 3x10

Goblet squat 32kg - 2x5

Double bell clean to front squat 2x 24kg - 3x6, 1x3

C&P ladders - 20kg - 5x1,2,3

Farmers walk 32kg+28kg bell alternating hands - 2x 100 yards, 2x 66 yard

Good workout today. Backing off the last couple of weeks has me feeling pretty strong.

The double 24 front squats are still pretty tough. I'm going to add a set at the end and see if I can work up to 5 sets of 5-6 reps. I really feel my abs on the last reps.

Monday 7/19/10

Afternoon:

TGU 20kg - 5 x 1/1

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

Moving back up using 7 reps a set. I saw a point Jordan made on the DD forums about people chasing numbers instead of working within a rep range instead of just moving to 8 immediately.

Friday 7/16/10

Afternoon:

Max VO2 - 16kg bell 15/15 protocol - 16 sets of 8 reps, 38 sets of 7 reps

Tuesday 7/13/10

Afternoon:

Two handed swings 32kg - 3x10

Double bell clean to front squat 2x 24kg - 3x6

Long cycle 2x 24kg - 2, 4, 6, 2, 4, 6

Farmers walk 32kg+28kg bell alternating hands - 2x 100 yards, 2x 33 yards

Monday 7/12/10

Afternoon:

Max VO2 - 16kg bell 15/15 protocol - 10 sets of 8 reps, 52 sets of 7 reps

Saturday 7/10/10

Afternoon:

Max VO2 - 16kg bell 15/15 protocol - 80 sets of 7 reps

I was only planning on hitting 70 sets today, but I was feeling in a good groove so I went for the full 80 sets. Next week I'll start adding some sets of 8 to the start and moving towards doing 8 reps for all of my sets.

Friday 7/9/10

Afternoon:

TGU 20kg - 8 x 1/1

TGU 24kg - 4 x 1/1

Goblet squat 32kg - 3x10

I took a rest day yesterday so I bumped up my Thursday session to today.

Wednesday 7/7/10

Afternoon:

Two handed swings 32kg - 5x10 (not timed)

Two handed swings 32kg - 5x16 (on the minute) - 80 in 5 min.

Two handed swings 32kg - 5x16 (not timed)

I didn't feel like I had much oomph today. Yesterdays session contributed as did working like a dog to clean the house this morning. I was planning on hitting 12 sets of 16 and then a few more sets of 10 -12, but I could tell that I didn't have it today so I'll take it as a back off day.

Tuesday 7/6/10

Afternoon:

Two handed swings 32kg - 3x10

Double bell clean to front squat 2x 24kg - 3x6

Long cycle 2x 24kg - 2, 4, 6, 2, 4

Farmers walk 32kg+28kg bell alternating hands - 2x 100 yards, 2x 33 yards

Monday 7/5/10

Afternoon:

TGU 16kg - 1/1

TGU 20kg - 4 x 1/1

Max VO2 - 16kg bell 15/15 protocol - 60 sets of 7 reps

I could have pushed for a few more sets but I'm considering Mondays my easy day. I want to get over 70 sets on Friday. Speed was good throughout the 60 sets and was probably just shy of an 8 rep pace.

Saturday 7/3/10

Afternoon:

Two handed swings 24kg - 1x20, 2x10

Snatch 24kg - 2x4/4

Snatch test 24kg 3 min. - 63 reps

I'm right on track with 63 reps. My cadence is good, I just need to work a bit and keep that speed up for 5 minutes (or less hopefully). I got a minor pull on the skin of my right hand at the end there. My hands are getting tougher every week though and my technique is improving constantly as well.

Friday 7/2/10

Afternoon:

Max VO2 - 16kg bell 15/15 protocol - 66 sets of 7 reps

Feeling pretty strong throughout the sets including on the eccentric. Hands are adapting well to the load now.

I'm starting to gtg with presses here and there when I feel like it. So far it's just been controlled and strict sets of 5 with the 16kg bell and sets of 2 or 3 with the 20kg bell. I'm trying to feel the press from the ground through my abdomen, lats, shoulder and arms. I'm really feeling the lats and I'm trying hard to keep my abs tight.

Thursday 7/1/10

Afternoon:

TGU 16kg - 2 x 1/1

TGU 20kg - 8 x 1/1

TGU 24kg - 2 x 1/1

Goblet squat 32kg - 3x10