Wednesday 9/29/10

Afternoon:

Z-health neural warmup

TGU 16kg - 5x1/1

Front squat - 45lbs 4x5, 60lbs 2x3, 75lbs 3x3

Deadlift - 3x5 145lbs, 1x2 190lbs, 1x5 225lbs

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

First time ever doing front squats with a barbell. Of course I checked the front squat instruction over at the SquatRX YouTube page before doing them. I can do them using the clean rack with a couple of fingers on the bar. I'm still feeling my way a bit on them but I'll be adding only 5lbs a week for a while so I have time to work on them.

C&P ladders with the 20kg are fine. Even though the bell isn't really heavy I want to get myself used to a bit of pressing volume before I start increasing the weight. I really need to bear down on my glutes and abs.

Monday 9/27/10

Afternoon:

Z-health neural warmup

TGU to post 16kg - 5x1/1

Back squat - 45lbs 3x5, 60lbs 1x3, 80lbs 1x2, 100lbs 3x5

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

I learned from the RKC that while my conditioning is good, my raw strength levels need improvement. I've been wanting to get back to doing barbell squats and deadlifts. I also want to improve my pressing.

I'm starting light and hopefully can keep adding weight for a while as I adapt to my new routine. Squats are pretty low and I'm really concentrating on good form with everything.

Thursday 9/23/10 - RKC earned

I just went over to Jordan's new studio for Average To Elite to take my snatch test to finalize my RKC.

I got it! I'm an RKC now! Or at least I will be once my team leader, Paul Daniels reviews the email and video from Jordan and confirms with Dragon Door.

I was a bit slow in the middle and had to move a bit quicker over the last 30 reps or so. I think I had maybe 4 seconds on the clock to finish. Jordan said something to the effect of it being the most perfect snatch test he's seen. I think that's a polite way of saying I just squeaked by, but I'll take it...LOL!

This is a goal that probably was originally formulated about 2 years ago. The last year was pretty crazy when I think about it....3 surgeries including a full hip replacement....I ripped a finger tendon completely off. Those were just obstacles to overcome!

I have to say it again...I'm an RKC!

I still need to put down my thought about the whole experience, but that's for later. I'm pretty satisfied right now and I'm going to chill out and enjoy it.

Monday 9/20/10

Afternoon:

TGU 16kg - 1 x 1/1

TGU 20kg - 2 x 1/1

TGU 24kg - 3 x 1/1

Two handed swings 32kg - 10x10 (on the minute) 100 in 10 min.

Good short session. I want to keep moving this week but have lots of energy on Thursday when I do my snatch test.

Saturday 9/18/10

Afternoon:

Snatch 16kg - 2x5/5

Snatch 20kg - 2x5/5

Snatch 24kg - 3x(5/5, 10/10)

Snatch 24kg - 6x5/5

Another 150 snatches with the 24kg bell. It's funny, but I feel stronger and the bell actually feels lighter in the last sets.

Friday 9/17/10

Afternoon:

TGU 16kg - 1 x 1/1

Max VO2 - 16kg bell 15/15 protocol - 62 sets of 7 reps

I have an appointment with Jordan next Thursday to do my snatch test and complete my requirements for my RKC. I am looking forward to it to say the least.

Wednesday 9/15/10

Afternoon:

Snatch 16kg - 3x5/5

Snatch 20kg - 3x5/5

Snatch 24kg - 3x5/5

Snatch 28kg - 5x5/5

Two handed swings 32kg - 5x15 (on the minute) 65 in 5 min.

Monday 9/13/10

Afternoon:

TGU 20kg - 3 x 1/1

Max VO2 - 16kg bell 15/15 protocol - 70 sets of 7 reps

My conditioning is good right now. I feel good and the snatches felt strong.

I usually tell myself before the session what my minimum number of sets will be when I do VWC. When I'm in shape it's a minimum of 60 sets. Pretty much all were at an 8 rep per set pace.

Saturday 9/11/10

Morning:

Snatch 16kg - 2x5/5

Snatch 20kg - 2x5/5

Snatch 24kg - 3x(5/5, 10/10)

Snatch 24kg - 6x5/5

150 total snatches with the 24kg bell. Snatches felt strong. I concentrated on really hiking each one back and really locking down hardstyle just before the bell hit the top.

Friday 9/10/10

Afternoon:

2x (TGU 20kg - 1 x 1/1 alternate with 24k snatch1 x5/5)

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

Wednesday 9/8/10

Afternoon:

Two handed swings 32kg - 3x10

Snatch 16kg - 3x5/5

Snatch 20kg - 3x5/5

Snatch 24kg - 3x5/5

Snatch 28kg - 3x5/5

One handed swings 28kg - 15x5/5 (on the minute) 150 in 15 min.

I'm going to start working heavier snatches in. My conditioning is good, I need to make the 24kg bell feel lighter though.

Monday 9/6/10

Afternoon:

TGU 16kg - 1 x 1/1

TGU to post, back to elbow, back to post and then down 16kg - 4 x 1/1

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

My first formal training session since the RKC last weekend. I have done some sets of snatches and swings last week, but nothing really organized.

My left knee is still sore from running around at the RKC. Maybe just a bit of running would condition my knees a bit to take the pounding.

I'll eventually fill in the marker days my wife posted while I was gone. They will be fairly short though...I will write a longer blog post on my RKC experience either on one of the marker days or elsewhere.