Tuesday 8/10/10

Morning:

Air squats - 3x20

Pushups - 3x10

I had a session with Jordan in the afternoon.

We started with some TGU and then moved into some double bell movements. Double swings, double c&p and see saw presses. He also had me do a very small portion of what is a fairly common grad workout for the RKC - double swings and then walking see saw presses. I only used double 20kg bells for this but it really showed me that this grad workout is absolutely no joke.

My weight right now is about 196 lbs which is roughly the weight I've been shooting for. I'm pretty strong at this weight. It is a possibility that at my bodyweight I may be asked to use double 24kg bells for the grad workout. That would be...brutal...and difficult. lol...I was more worried about the victim training on the last day, but now I'm a little apprehensive about the grad workout :).

Monday 8/9/10

Morning:

Air squats - 3x20

Pushups - 3x10

Afternoon:

TGU 24kg - 5 x 1/1

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

I felt good today. I had good speed on all of my reps pretty much all the way through. I might have slowed down a bit around 70 sets or so, but I was still setting the bell down on the floor just at the beep. The previous sets I usually had the bell on the floor when the beep went off.

Saturday 8/7/10

Morning:

Snatch 16kg - 2x5/5

Snatch 24kg - 2x5/5

Snatch test 24kg 3 min. - 62 reps

I was experimenting with a new rep scheme. I've always done sets of 10 on my snatch tests. This time I'm thinking my first two sets for each arm will be 15 and that's what I did today. I started out a bit quick with 23 reps in the first minute and went a tad slow in the next set so my breath wouldn't get out of control. At the end when the beep went off I was ready to sprint and felt strong but I just timed it wrong.

I'm happy though. The two sets of 15 reps will eliminate a couple of hand switches and when I get the timing down it should work out real nicely. The way I feel right now the snatch test should be a slam dunk for me.

Friday 8/6/10

Morning:

Air squats - 3x20

Pushups - 3x10

Goblet squat 32kg - 3x10

Afternoon:

C&P BU press 20kg - 5x2

Max VO2 - 16kg bell 15/15 protocol - 74 sets of 7 reps

Wednesday 8/4/10

Morning:

Air squats - 3x20

Pushups - 3x10

Afternoon:

Two handed swings 32kg - 20x12 (on the minute) 240 in 20 min.

Tuesday 8/3/10

Morning:

Air squats - 3x20

Pushups - 3x10

Afternoon:

Two handed swings 24kg - 3x20

Double bell clean to front squat 2x 24kg - 5x5

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

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

Monday 8/2/10

Morning:

Air squats - 3x20

Pushups - 3x10

Afternoon:

TGU 20kg - 5 x 1/1

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