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.