12/31/08 Ladders

JM- KB warm-up

dbl C&P/Alt RR Ladders - 32s
3x1,2,3,4

After i finished these, i couldn't feel my toes it was so cold in my garage, I called it a day.

12/31/08 Morning JM

5:05 am Intu-flow - mix of level 2 & 3

12/30/08 Vareity Day

I was supposed to do Swings and TGUs, however I had some family business to take care of, so i never got around to it. Anyway, i am sore from the ladders.

I will be doing more ladders 12/31/08

Using the CST Science of Compensations for Kettlebell Lifting

Interesting blog post by Scott Sonnon yesterday. It deals with applying the CST methodology to KB sport.


Using the CST Science of Compensations for Kettlebell Lifting

12/30/08 - Morning Intu-flow

5:00 am

Intu-Flow - level 2&3 mixed - no spinal rocks or quad hops

Back to training

5:05 am

JM- Intu-Flow - a mix of Kb warm-up and levels 2 & 3


3:35 pm 

JM- KB Warm-Up

C&P ladders
3x1,2(1L) - 40kg
2x1,2,3 - 32kg

Alt RR - 32s
3x5

2A swings 40kg
3x15

1A Swings 20kg
1x10R/10L/10R/10L

After 8 days off, I was sucking wind. I need to focus more on longer swing sets.

Dec. 21st-28th

During my vacation, i just did Intu-flow. I did do one set of snatches but that is it. Back to the grind today.

Today and Off the Grid

Intu-Flow

I will be off the grid for a while returning on the 29th. I will be training, but may not add it here until then. I am on Vacation.

Today's practices

4:55 am

Intu-Flow

Day 4


4:30 pm

Kb Warm-up

FlowFit - Level 2  15 minutes

JM

DAY 3

Intu-Flow intermediate level

morning session..Evening CBs

4:55 am
Intu-Flow - Intermediate

3:45 Pm

KB warm-up

DAY 2

Rock It
4x10

A1. Rock it - 10
A2. Alt Shield cast -10

3 supersets

rock it
1x25

JM in the morning... Heavy day

5:05 am

Intu-Flow - Combination of Intermediate and kb warm-up

3:45 PM

KB Warm-up

Day 1

Alt RR 32kgs
3x5

Dbl Jerks 32kgs
3x8

1A Snatches 40kg
2x5/5
1x3/3

Dbl swings 32kgs - 1 set swinging outside legs
3x10

Dbl bottom up cleans(BUC) 24kgs
3x5

Sunday JM

9:30 PM

Intu-Flow

Morning JM....Evening Intu-Flow & FlowFit

4:35 am

Intu-Flow

4:15 PM

Intu-Flow - Intermediate level with Quad Hop and spinal rocks

FlowFit -  level 2 -  18 minutes - I worked on some level 3

2 minute set of bottom position of Trinity squat

Some hip flexor stretches from RIS

Intu-Flow...more intu-Flow

6:00 am
Intu-Flow


5:00 PM

I was sore from the Horse Power circuit, so I just did more intu-flow.

Morning JM... Old school day and a unexpected PR

5:00 am

Intu-Flow

3:45 PM

JM- Kb warm-up

I got today's circuit from Dave Randolph, Iron Body link on the right side. This doesn't have a name, but to me it is very old school. So since it comes from my hometown, I went old school and threw on some 2 Live Crew and did the following

Horse Power

Alt RR 5/5 - 32s

Dbl dead cleans 5 - 24s(1st round), 32s

1A jerks 5/5 - 40kg

snatches 3/3 - 40Kg - New PR. Until today I have never snatched it.

dbl swings 10 - 32kgs

dbl FSQ 5 - 32s

Rest 30s-60s between exercises, 2 min between rounds. Completed 3 rounds.

This workout was awesome. Great workout Dave!

Morning Intu-Flow....

4:55 am

Intu-flow - Intermediate

Morning JM....Snatches in the evening

5:05 AM
Intu-Flow - combination Intermediate and advanced levels.

3:45 pm

JM-KB warm-up

Snatches - 10 minutes- 32kg
4x10/10
3x5/5

Total 110 reps

LCCJ - 32kg - 2.5 minutes
2x5/5

I was toast after the snatches

Intu-Flow

1:00 PM

Intu-Flow Intermediate with some Advanced mixed in.

Off day

I did nothing but spend time with the family

I did Intu-Flow at 11:30 PM Intermediate level

Intu-flow and Flowfit

Intu-Flow - intermediate complete

FlowFit - level 2 and some level 3 for 20 minutes

no Kbs today, neck feeling much better!

JM only

PM

Intu-flow Intermediate mixed with warm-up

Spinal rocks and quad hop


Neck is much better today.

Morning JM.... Evening Rob Zombie and the Bent Press

4:45 am
JM - Intu-flow Intermediate mixed with KB warm-up. Only the Rooster for my neck. It is better but still sore. I will try KBs tonight. If painful, definitely FlowFit


3:45 PM
Threw on Past, Present and Future to begin.

JM- KB warm-up


Bent Press
1x1/1 20kg
1x2/2 24kg
2x1/1 32kg
1x1/1 40kg

C&PP - 40kg
1x5/5
1x4/4

Rows 40kg
2x5/5

Windmills 32kg
1x3/3

My neck started bothering me so I called it a day.

KB Compensatory - I did the following ones
Neck Roll
Locust
seal walk
Rabbit to camel
floor scorpion
seated shin box


I worked on some quad hop and tried spinal rock, but they hurt my neck.

AM stuff..PM tiger balm and ice

4:55 am
Intu-flow - combo intermediate level - no spinal rock or quads hops this morning. I seem to have tweaked the right side of my neck while transitioning from the neck circles to head nod/Stevie Wonder(Kb warm up). I am not really sure how but I did it anyway. I put on some icy hot and will play it by ear. i have done this once before last year doing SJ(super Joints).

FlowFit later today. Maybe the KB cool down also

PM

I didn't do anything this evening except apply some red Tiger Balm and ice to my neck. It feels much better now. Hopefully it will be ok for tomorrow's hevay upper body day.

Dec. 1st

5:00 am
Intu-flow combo - Intermediate, some advanced and the fox walk, foot roll and helix out of kb warm up

3:45 PM

JM- Sonnon KB warm up

Metcon Circuit- 3 rounds
A1. Jump Rope - 75 reps
A2. 1A swings 24kg - 10/10
A3. 1A FSQ 24kg - 10/10
A4. 1A snatches 24kg - 10/10
A5. Good mornings on 12" block - 40kg - 5 reps

1 minute between rounds.

I was seriously winded after this.

1A swings 20kg
3x15/15

First 2 sets were HS, last set was GS. Totally different feel. I will try some more with the GS stuff again.

Sunday's JM

Late PM

Intu-flow intermediate with some advanced thrown in