Thursday 12/18/08

Morning:

Fighter pullup program - bw pullups 9, 8, 8, 7, 6

Evening:

5 sets of 20 2 handed 24kg swings alternating with 20 hindu squats

Deadlift - 1x5 135, 1x5 135, 1x4 210, 1x4 210, 1x5 190, 1x5 190

3 sets of 3 zero momentum situps done slowly with no falling through on the way down.

Throughout the day I did 4 sets of 4 pistols each leg.

Wednesday 12/17/08

Morning:

Fighter pullup program - bw pullups 9, 8, 7, 7, 6

5 sets of 20 2 handed 24kg swings alternating with 20 hindu squats

5 sets of ladders with 2 rungs (1 ,2) 24kg c&p each arm alternating with 5 bent over rows each arm

4 minutes of swings - 80 total.

Tuesday 12/16/08

Morning:

Fighter pullup program - bw pullups 9, 8, 7, 6, 6

Evening:

2 handed 24kg swings 5 sets of 20

Deadlift - 1x5 135, 1x5 135, 1x5 205, 1x5 205, 1x5 185, 1x5 185

3 sets of 3 zero momentum situps done slowly with no falling through on the way down.

Throughout the day I did 5 sets of 4 dips and pistols each leg.

Monday 12/15/08

Morning:

Fighter pullup program - bw pullups 9, 8, 7, 6, 5

I've gained thickness in my lats from the low rep weighted pullups but I could feel a bit of loss in the endurance. I'll see how a week or so of lots of bw pullups will affect me.

Evening:

5 sets of 1 handed 24kg swings 10+10 alternating with 20 hindu squats

5 sets of 1 24kg c&p each arm

24kg snatches - 5+5 on the minute for 5 minutes. 50 total.

Jordan was right that I should be shooting for 80 reps with the 24kg bell at the TSC in April instead of the sissy 60 I was shooting for. I just did 50 in 5 minutes - it wasn't that bad and I haven't even done any serious snatching yet.

I do have some soreness in the front of my trap from pulling the bell up. I know that I need to work on my hip snap so everything else has to work less.

Saturday 12/13/08

Afternoon:

5 sets of 20 hindu squats
5 sets of one handed swings 10+10 for 100 total.

5 ladders of 2 rungs C&P ladders with 24 kg alternating pullup ladders with 20 lb for all 5 ladders. The 2nd rung of the last 3 ladders I had to dip a bit on the left side to get it up. All were lowered slowly.

Did the swing/hindu squat portion of Dave Whitley's Brutal Minimalist Fitness routine. I had to break the first 3 sets of swings up into 40+10, 30+10 & 25+5. The whole thing was done in 16:30 approximately.

I have decided to really focus on swings after Jordan gave me tips on improving my hip drive and showed me that I was settling into doing just enough to perform the swing. Trying to make each swing, one or two handed, pop the bell up to shoulder height with my hip drive and keeping my upper body from going too horizontal made the intensity of my swings work me hard. That's a good thing.

If I'm going to be a snatching machine I better "own" my swings.

Thursday 12/11/08

Pistol and dips gtg throughout the day. 5 sets of 4 each.

I felt a bit beat up and under the weather today so I gave myself a day off for the first time in a while.

Wednesday 12/10/08

Evening:

Jump rope 5 rounds of 2 minutes with 20 24 kg two handed swings in between and after rounds.

5 ladders of 4 rungs C&P ladders with the 16 kg bell (with 2.5 lb plate duct taped to it) with pullup ladders 20 lb plate for 3 ladders.

Rolled the dice and did 4 minutes of swings on the minute for 85 swings with the 24 kg bell. 1 sets of 25 and 3 sets of 20.

I didn't feel that strong today - I missed my very last pullup. I can't be too bummed about it as it has only been a week since I've been doing the full 5 ladders. I got my workout done though and that's what counts.