Monday 8/31/09

Afternoon:

C&P ladders - 24kg - 5 sets of 1 rungs with 28kg renegade rows matching reps for each arm in between ladders

2 minute 24kg snatch test - 48 reps

24kg snatches 2x5/5

24kg swings 2x20

This was supposed to be a 3 minute test :). I lost focus on my breathing and form at minute 2 so I put the bell down. I tried to practice the hand switch at the bottom for the first time on this test. I got the first 2 switches down, but after that my form broke down a bit and I couldn't stay focused. I'll keep trying the switch though.

48 reps in 2 minutes is the pace I want though. 1 more minute at that pace and I would have had the 72 reps I wanted. Pretty fast pace, but that's the point of the 3 minute test...to get used to snatching faster. If I hit everything hard for this last month I should hit a pr at the TSC at least...and hopefully have a real chance at hitting 120.

Saturday 8/29/09

Afternoon:

C&P ladders - 24kg - 3 sets to 3 rungs, 2 sets to 2 rungs with 28kg renegade rows matching reps for each arm in between ladders

24kg swings - 5 sets of 20 on the minute - 100 reps in 5 minutes

It was 98 degrees today and I had to do my workout outside. It was in the shade, but it still took its toll on me.

The third reps of my c&p ladders in the first 3 sets wasn't the greatest on my left side, but I got it up and really worked hard on keeping the pressing groove correct.

I had visions of hitting a 10 minute pr today in my swings considering how quickly my endurance is coming on. However...the c&p ladders with renegade rows in the heat smoked me and on my 5th set of swings I started to get sort of light headed so I called it a day. Still a good solid workout and a stepping stone towards future progress.

Thursday 8/27/09

Afternoon:

Elliptical - Program 5 - 30 minutes

3 sets - 8lb sledgehammer levering 1/1 alternating with 28kg loaded cleans 5/5

Double bell deadlifts 20kg & 24kg bells - 2x20

The elliptical program is in there just to give me a mindless way to get rid of 200 - 300 calories and get warmed up for the rest.

I weighed in around 192 after my workout this afternoon...it was a lb or so more earlier when I was all hydrated. I've been pretty focused on my diet for the last week and it's really starting to pay off. I'm just about as lean as I was in April at the TSC and I'm about 5 lbs heavier. I'm still shooting for 180 - 185 in a month. Shouldn't be a problem at this rate.

Wednesday 8/26/09

Afternoon:

C&P ladders - 24kg - 5 sets to 2 rungs with 28kg renegade rows matching reps for each arm in between ladders

24kg swings - 8 sets of 20 on the minute, 4 sets of 15 on the minute - 220 reps in 12 minutes

Swings are coming on strong. My knee that I had surgery on is sort of sore. I guess I'm going pretty hard on it ballistically.

Tuesday 8/25/09

Afternoon:

Elliptical - Program 5 - 30 minutes

3 sets - 8lb sledgehammer levering 1/1 alternating with 28kg loaded cleans 5/5

Double bell deadlifts 20kg & 24kg bells - 2x20

I thought the deadlifts would be a cake walk...um...that would not be the case.

Monday 8/24/09

Afternoon:

C&P ladders - 24kg - 5 sets of 1 rungs with 28kg renegade rows matching reps for each arm in between ladders

24kg swings - 6 sets of 20 on the minute, 6 sets of 14 on the minute - 204 reps in 12 minutes

I missed Saturday but it was on purpose. I was feeling beat down and my joints were feeling creaky...especially my knees.

I'm going to simplify my routine just a bit more and ease up on my variety days. The circuit I was doing would most likely fit well into a size gaining cycle, but when I'm cutting calories it was kind of beating me down.

I'm going to add renegade rows in between my ladders. On my variety days I'll probably do loaded cleans (single bell) and either deadlifts or one legged deadlifts with some grip and ab work.

Thursday 8/20/09

Afternoon:

Circuit with double bells 20kg & 24kg alternating sides each set - 4 total sets:

double cleans 1x10
renegade rows 1x8/8
double clean to front squat 1x8

It's my breathing more than anything that is getting crazy as the reps climb. I'm pressurizing my abdomen for the rr and squats and on the last reps I really want to start breathing hard. Good workout though...this routine is a winner so far. We'll see what the results are like in a few more weeks.