Sunday, August 31, 2008

training schedule modifications

My oldest son has football games every week on Wed/Thursday evenings, so i will be changing my schedule to accommodate his games. I am moving to an all weekend schedule doing circuit training Fri/Sat/Sun. I will be doing Snatches on Tues and either Wed/Thursday depending on his games. This leave Mon and either wed/thurs as off days. I will do Z or body flow/flow fit on these days. I may also do Clubbells on these days. For now, I will be doing the RKC prep workouts outlined by MRKC Brett Jones in the second to last Hard Style. I have a goal in mind, while it is not the RKC, I still have one. I will elaborate on this later. These type will work on my weakest part, endurance.

This change also leaves time for me the work with the new people I have gotten into KBs last week. All 3 of them ordered KB last week.

I am trying to decide what new bell to get. I have benn thinking about dbl 16kg. That would give me something to do on my light dbl days, when i get back to them. However, i have already done some ladders with Nate Black's 'bulldog', so I could get one of those. I just feel there is so much more i could do with dbl 16s. I will have to see when the time comes.

Today's session

c+fsq 5L/R
swings 10L/R
c+fsq 5L/R
c&p 5L/R
c+fsq 5L/R
c+fsq 5L/R
snatch 5L/R
c+fsq 5L/R

First round with 24kg, last round with 20kg. I made it through the the first round without rest. Rested 2 min, then started with lighter bell and wussed out and rested between pairs.

My goal is to make each of the last 3 days sessions, 3 rounds each with only 1 min rest between rounds. No rest between exercises.

Saturday, August 30, 2008

Today' Practice

Swings 10L/R
C&P 5L/R
Swings 10L/R
Swings 10L/R
Swings 10L/R
Snatch 5L/R
Swings 10L/R

Used the 24kg and completed 2 rounds

Friday, August 29, 2008

After 2 days off

I thought I'd try one of Brett Jones' RKC Prep workouts to see where I am. Well of course i tried with dbl 24s. Well i found out, I am not ready endurance wise. Here is the work out

C&P 5
Swings 10
C&P 5
C&P 5
C&P 5
Snatches 5

I completed 2 rounds with the 24s, however I had to put the bells down on both rounds after swings, FSQ, & snatches. My endurance sucks. For some reason my Biceps pump while holding the rack position even though my elbows are tucked on my sides. I have much more work to do.

Wednesday, August 27, 2008

No training today - My son had a football game

I didn't get to train today. My oldest had a football scrimmage that last 2 hrs in the rain. Then by the time we picked him up and got home it was 6:45 pm. SO I will do my VO2Max session tomorrow.

Tuesday, August 26, 2008

Short and quick grind session

I had a conference call to get on so I had 15 minutes to train so here is what i did:

A1. dbl c+fsq+p - 24s - 5reps
A2. RR - 24s - 5/5 reps

Completed 5 rounds

Monday, August 25, 2008

VO2 max day

Well i will say that the sanded handles are better and smoother for snatches. That and the heavy wrap I applied to my left hand, allowed me to train.

VO2Max 20kg

Tactical frog - 5 reps

The a co-workers significant other came over. I started him with Face the wall squats and pumps. I proceeded to demonstrate Swings, 1 and 2 handed, cleans, presses, tgu, front squats and snatch. I started him with 2 arm swings with my 8kg. After a few practice sets he wanted more so he did the following.

2 arm swings 5x10 on the minute with jogging as active rest

1 arm swings 5x5/5 on the minute with jogging as active rest

I told him he had just completed 100 swings in 10 minutes.. He was amazed.

Then onto TGU. I had him do naked ones for 2 reps each side. Then 2 reps each side with my 4kg and then with the 8kg.

I then explained the the program minimum and he said he was hooked. That makes a total of 15 people that i now have convinced on the benefits of KBs.

A Great day!

Sunday, August 24, 2008

KB sanding

Well my left hand hurts like hell today. So i proceeded to sand my 20kg today. It turned out real well, so I did my pair of 24kg even though they were fine. I ran out of sandpaper or I would have done my pair of 32kg. Those will be next. I now need to find some chalk locally or order some off the internet to finish them. I hope my hand is better by tomorrow. Even if it is not, I will tape and continue with my VO2Max training.

Saturday, August 23, 2008

VO2 MAX, Slipknot & ripped callous

Started the day by cleaning up my workout area, the garage. This took me 2.5 hrs. Nice and clean though!

Once finished, I threw in some Slipknot and proceeded with my VO2 Max with the 20kg.

Everything was going great until on I ripped 2 callous on my left hand, on my middle and little fingers. I finished my right hand and called it a workout. I am going to sand my 20kg lifeline handle tomorrow to see if that makes a difference. I don't have the problem on my PB KBs!

I was feeling great when this happened. I am sure i would have hit 50 sets today. anyway here is the workout

30x 7 reps

Friday, August 22, 2008

Not felling it today

I am not feeling it today. I will do my scheduled VO2 Max tomorrow. I just feel tired.

Thursday, August 21, 2008

Press and pull ladder

I haven't done any ladders with the 32kg since Dec., so I thought I'd do some

C&P/Pull up combo (JS Band)
1x1,2,3,4,3 - my form was deteriorating so i quit. The pull ups on the last 2 rungs were mostly negatives. I still suck at pull up. I may need to GTG them, but I don't have anywhere at work to do them. That is kind of a problem.

Deck squats 20kg

That is it. More VO2 max tomorrow.

Wednesday, August 20, 2008

VO2Max day

Halo 5/5 with 8kg

Pumps 7 reps

VO2Max 20kg
40x7 reps

DBL swings 24kgs


Tuesday, August 19, 2008

Grind circuit


I did the following circuit 3 times

BUP 20 kg 3x5/5

JS band Pull-ups 1x5, 2x4

DBL FS 32kgs 3x5

Windmills 24kg 3x5/5

Finished with the following

Hindu Push-ups 20 reps

Hindu Squats 25 reps

Afterward, I proceeded with cutting down an annoying Apple tree in my backyard.

Monday, August 18, 2008

VO2 max day

VO2Max 20kg :15 :15 - Increased over last week.
32 sets x 7 reps

2kg snatches 2x8/8

Jandas 1x5

Double swipes 15s

Sunday, August 17, 2008

Quick Grind session

Bent Press
24kg 2x1/1
32kg 2x1/1

Pull-ups - JS Band Assisted

New TGU - just trying it
20kg 1x1/1

The new TGU will take some time to get used to. I like the old way better. But if I ever want to be Certified. I will work on the new way.

Saturday, August 16, 2008


I took last night off.

Today I did the following

DBL Swing Descending set w/24s

45s between sets


Thursday, August 14, 2008

presses and squats

Started off with R-Phase

C&P ladder 20kg

BU C&P Ladder 20kg

SLDL 20kg held in opposite hand

BB OHS 95# - all the free weights i have - I still suck at these

Wednesday, August 13, 2008

VO2 Max day

I started off the evening with digging and tilling the area my pool left. I rubbed two blisters, one one each hand.

So for snatches I had to put on the cut sock.

VO2Max - I haven't done these since last calender year. So took it easy
20kg - 30x7 reps :15 :15

Shield casts 15# 2x10/10

Mills 15# 2x10/10


Tuesday, August 12, 2008

Grind day


C&P/pullup ladders- 32kg and JS band used

Deck squats used 20kg for 2 sets and the 8kg for 2 sets
2x5 - legs rocking back
2x5 - legs stay planted on ground

Snatch holds - 24kg
2x 1min each arm

Monday, August 11, 2008

Ballistics today

started off with swings

1 arm swings on the minute with the 32kg
2 arm swings on the minute 32kg

one arm LCCJ - complete 7 and rest then hand switch on the minute
6x7/7 24kg
2x7/7 20kg


Sunday, August 10, 2008

Today's presses

waiter presses 3x5/5 20 kg
BUP 2x5/5 20 kg
bup C&P 1x5/5 20kg, 1x3/3 24kg

Pullups with JS bands - I still suck at these even with bands. Done from my garage rafters. i need to make something a little better than rafters.

No training yesterday

No training yesterday, but it was busy. We took the pool down & cleaned house.

Saturday, August 9, 2008

Yesterday's session


one arm LCCJ 24 for 10 minutes - 5 minutes each arm - 6 reps on the minute switch after first 5 minutes complete

one arm snatch 24 went the whole 10 minutes but only got 180 reps - performed SSST style, multiple hand switches and set the bell down to rest.

Thursday, August 7, 2008

Grind Circuit

C&P (24kg) 5/5

Alt RR (32s) 5/5

dbl fs (24s) 10

Windmills (24) 5/5

Completed 3 rounds.

Short and sweet!

Wednesday, August 6, 2008

Going to make some changes to my current sessions

As much as I like the PHA stuff, I tried something different tonight and failed on what i wanted due to so it is time to simplify and focus on what I want at the moment.

Tonight's session

DBL LCCJ (24s) - 10x6 on the minute - on the first 4 minutes i didn't set the bell down. This liked to kill me.

one arm snatches 6x10/10 on the minute - right after LCCJs - I failed to make 10 minutes!

So the changes are as follows

MWF - Ballistics - choose one from A & C. I like the burn from LCCJ and the endurance hit!

A1. swings- dbl or single,

A2. Snatches - VO2Max, SSST, 5/5 for 20 min, etc

B. LCCJ - single or double

C1.Rack holds

C2. Snatch holds

- Grinds- chosse one from C & D

A. Rows - various

B. Squats - various

C1. DL

C2. Presses

D1. TGU - I need to add these back in

D2. Windmills single or dbl

Tuesday, August 5, 2008

R Phase and some shoulder work

Z-health R Phase

wall slides 3x10

Last Nights PHA Circuit

Double C&P 5
Double Rows 6
Double FS 10
Double Swings 8
Slow and controlled sit ups 5

I completed 5 rounds. I used 32s for rows and c&p for the first 3 rounds. Switched to all exercises 24s for last 2 rounds. No rest (minimal on later rounds) between exercises. 1 min rest between rounds. This was a smoker last night!

Saturday, August 2, 2008

Z and shoulder mobility

Wall slides 3x10

OH Shoulder shrugs 3x10

Shoulder dislocates 3x5 - purple JS band

Full Z Rphase

Friday, August 1, 2008


Clean and push press 10 L,R
One arm Bent rows 10 L,R
One arm snatches 10 L,R
One arm FS 10 L,R
kb pass between legs 10

Completed 4 rounds this week. Minimal rest between exercises, 1 min rest between rounds. I used the 24kg for the first 3 rounds, the 20kg for the last. I found an issue with my left side while doing clean or snatches. i was squatting more than sitting back. I corrected this. I don't seem to have the issue on swings or double work. I will keep monitoring it. It made the last 2 rounds easier.


My oldest son doing some KBs

Here is a pic of my son doing KBs in late June. he turned 13 on Wednesday.

Last nights session

Wall slides 3x10
OH stick shrugs 3x10
shoulder dislocates 3x5

Alt shield casts 3x6
Mills 3x12 L/R

Then i ran my son and one of his friends through some football drills
Bear Crawls
motion drills
back pedaling
Then they both want to be receivers ( my son TE), so i had them run some routes

Nice change of pace