Tuesday 3/31/09

Afternoon:

Max VO2 - 16kg bell 15/15 protocol - 40 sets of 7 reps

Pullups throughout the day - 5 sets of 4 gtg style

Another easy day. My shoulders are really sore right now for some weird reason so I debated even doing snatches today. I'll see how it goes...if I have to do my snatch test with shoulders this sore then so be it.

I really leaning out right now. I'm at about 187 or so right now and I feel light but still strong. The warrior diet rules!

Monday 3/30/09

Afternoon:

32kg two handed swings 20 sets of 13 on the minute - 260 total

Pullups throughout the day - 5 sets of 3 gtg style

I wanted to take it easy this week so today are swings. 13 on the minute is starting to feel pretty tough though....I was definitely huffing and puffing after minute 10. I had some great sets in there where I really felt my hamstrings load up and my hip drive pushed the bell pretty hard. I love the brutal simplicity of hard two handed swings.

Sunday 3/29/09

Morning:

Attended Mark Reifkind's Max VO2 workshop at Girya today. He explained how Max VO2 works and the changes it can make in your body.

We did the 6 minute cadence test and I hit 32 reps with the 16kg bell on the last minute so my cadence works out to be 8. After the test Mark had us do 25 sets with the cadence we came up with. At home I've been getting my sets in the 15 second time period by pulling the bell back down. After starting to read Kenneth Jay's book I realize how important it is to use that downward force in the Max VO2. Great time...Mark is a very nice guy and explains technical stuff pretty clearly.

I came home and went for a single set of pullups and got 12. Another 5 lbs and I should get 1 or 2 more I hope...I'm still about 190 lbs right now. Still...that ties my all time record for pullups that I hit 15 years ago....and I have much better form now with all pullups to the chest or neck.

Friday 3/27/09

Morning:

Pushup/pullup ladder down: 20/8, 15/6, 10/4, 5/2
Hindu squats - 50

Afternoon:

32kg two handed swings 20 sets of 12 on the minute - 240 total

Still taking it light. My traps felt tight from the pushup/pullup ladders this morning for some reason. Instead of Max VO2 I just did heavy swings. I'm still trying to perfect my swing. I thought I hit a few that were the hardstyle type swings I want.

Tuesday 3/24/09

Afternoon:

Max VO2 - 16kg bell 15/15 protocol - 70 sets of 8 reps

I took yesterday off because I wanted to recover from Jordan's workshop on Sunday. Actually I was pretty sore and in keeping with slowing it down these last couple of weeks before the TSC I wanted another day off and I replaced my heavy swings today with Max VO2.

I guess it paid off...I realized about 20 sets in that I felt really good. I could have ground out 10 more sets if I wanted to but I'll leave that for another days pr.

Back on the warrior diet for these last two weeks. It was pretty dumb of me not to cycle it back in as I'm cutting a few more pounds off. Jordan mentioned it at the workshop when I told him how I seemed to be settling in at about 190 and my goal was 185.

Friday 3/20/09

Morning:

Pullups - 8 sets of 8, 1 set of 7, 1 set of 6 - 5 minute rest periods
Deadlift - 2x5 135, 3x3 250, 3x2 280, 3x1 305

Still can't hit all 10 sets of 8. I feel a bit stronger though and my ninth set I pulled up to the bar on my last rep I just couldn't get my chin over to make it count.

Thursday 3/19/08

Evening:

Max VO2 - 16kg bell 15/15 protocol - 52 sets of 8 reps

Pullups - gtg 5 sets of 3 throughout the day
Pushups - 20, 15, 10, 5

Didn't feel the need to go too hard today. Form felt good off the bat though...it wasn't hard to fit my reps in and I got a good rhythm going on.