Monday, June 29, 2009



ROP Light Day

C&P 40kg /Assisted pull up ladders JS Green

Rolled a 7 for snatches
32kg 7x5/5

Saturday, June 27, 2009


CKC Meeting - Lots of stuff...


ROP Heavy Day
5x1,2,3 L/R - c&p Ladders 40kg

Friday, June 26, 2009

Thursday, June 25, 2009



Variety Day
OA squats - 40kg

Goblet squats 40kg

KB Pullovers 20kg

MVO2 20kg - 7 reps - 22 rounds

I got a hot spot on my left hand so i quit. I need to file my callouses.

Felt great afterwards



ROP - Medium day

C&P/Inverted rows Ladders - 40kg

OA Snatches -24kg 100 reps in 4:30

Wednesday, June 24, 2009

Saturday, June 20, 2009


Thursday/Friday - I got sick at work TH - sleep from 1:30 PM till Friday 12:48 am. Still feeling bad so no training either day.

This morning @ 3:45 am my youngest son calld my wife from Louisville, KY about being upset and sick, humidity and asthma don't mix well. SO at 4:30 am the wife and I jumped in the car with nebulizer and inhalers in hands and arrived in Louisville at 11:00 am.

I met up with Dave Randolph and used his 40kg to do my ROP ladders. Thanks Dave!


C&P ladders

Wednesday, June 17, 2009


JM - a mix of Sonnon and Cobb

ROP Medium Day
C&P/Assisted Pull-up Ladders - 40kg/green band
3x1,2 L/R

OA swings - 48kg

I was feeling ambitious today.. I have never tried OA swings with the Beast before. Almost chest level. Funny, I can get dbl 32kgs to chest. I will continue to work on them.

Tuesday, June 16, 2009



ROP - Variety day
Deadlifts -
1x5 225#
1x5 275#
2x5 300#


Intu-flow - Intermediate level - Steven and I

Steven worked on wall squats and box squats.

ROP Light Day
C&P/assisted pull-ups Ladders 40kg/green band

Snatches 50-60% of max rolled dice 6 minutes 32kg

Great session. The pull-ups still suck. i am really focusing on the negative.

Saturday, June 13, 2009


KB Warm-Up

C&P/ Assisted Pull up ladders - 40kg/green jump stretch.

Last rung harder than i thought. But given the nature of ROP, it will be easy real soon given the volume. With the addition of the pull ups, I will have to increase the rest periods.

Overall, pretty good session. a little fried so i skipped the swings.

Friday, June 12, 2009


Off day.

I am looking forward to the 1st day of ROP with the Bulldog tomorrow. I plan on working double 32 high pulls on my variety days.

Thursday, June 11, 2009


JM - a mix

TGU - 5 minutes - 40kg

Tried some of the grinds from RTK
1x1,2,3 with 24kgs
1x1 with 32kgs

The double snatch with 24kgs are easy, the double 32kgs are a different story. i can do them but they are ugly. I will need to work on them before tackling the RTK. 

So it looks like Saturday's session will be day one of ROP with the 40kg. I hope this time remains the same as the times with the 20kg, 24kg and 32kg. I completed every session with 45 minutes.The difference this time around is that i actually have a KB bigger than i am pressing, so swings will be with the 48kg. Good times ahead.  I will Enjoy the Pain!

Wednesday, June 10, 2009


Intu-Flow - Intermediate level

DBL LCCJ - 3x2,4,6 24kgs

I thought I'd give the LCCJ ladders from RTK a shot. Overall the workout was great. I almost reverted a softer style and resting in the rack. I focused and rested in the OH position as described in the book. This made the sets a little harder. I really liked it. I am sure the rungs of 8 & 10 will be really challenging, not to mention the move up to 32kgs. I am really starting to like the RTK plan.

I am down to two choices for my next cycle. I will either do RTK or I will do ROP with my Bulldog. I am leaning to ROP because one of my goals is to get 5/5 40kg and 1/1 with the 48kg by end of year.  

Tuesday, June 9, 2009


JM - a mix

TGU - 5 minutes w/40kg

I decided to try the Front/side snatches from RTK. front pretty easy, the side not so easy. I hit both knees

Front Snatches - 20kg 3x5/5
Side Snatches - 20# 2x5/5

Monday, June 8, 2009


KB warm up

Steven - 2h swings 9x15 - 20kg on the minute

OA swings - 12x10/10 - 24kg on the minute

Today starts back off week

After spending 3 months on the HFT cycle, I am going to a ballistic/grind split this week. I plan on doing swings MWF, maybe some snatches thrown in(I haven't been doing any) and then some grinds on TTHSAT, mostly TGUs, maybe some windmills and some light, DBL 24s, presses to keep the groove. Then I will either go back on HFT, or do ROP with Bulldog or do RTK. I haven't really decided.

Sunday, June 7, 2009


No KBs today.. I felt I needed a break.

Cut grass and stayed out in the sun most of the day. It was great here in Cleveland yesterday which is not the norm. Cooked out and all that.

Friday, June 5, 2009

Thursday, June 4, 2009


Kb Warm up

Steven -
2h swings 6x20 - 20kg


A1. Relaxed MP - 1x5,2x7 - 32kgs
A2. Alt bent rows - 3x7/7 - 32kgs

B1. DBL Clean & FSQ - 3x5 - 32kgs

25 hindu squats

Wednesday, June 3, 2009


KB Warm up

Steven - TGU - 5 minutes 20# Go Fit KB

A1. H2H C&P - 3x6 L/R - 24kg
A2. OA Ballistic rows - 3x6 L/R - 24kg

B1. DBL Rack Kickstand Lunge - 3x6 L/R - 24kgs
B2. DBL Swings - 3x6 - 24kgs - Head Level

C1. AB roll outs 3x6 - still suck
C2. Janda 3x5 - better than last week.

1 min rest between sets

I decided to go lighter today since i didn't make all 6 days with the 32kgs last week. Its an experiment. Over all great session.

Steven double his reps on the TGUs this session. I am either going to need to get double 16kgs, or another 20kg or maybe both. I also need another 40kg and 48kg.

Wife off day today..swings for her tomorrow.

Tuesday, June 2, 2009


Kb warm up

Teasha - TGU - 5minutes - worked on these with and without kb

Steven - neck was bothering so i gave him the night off

A1. DBL Hang C&P - 3x6 - 32kgs
A2. Alternating RR - 3x6 - 32kgs

B1. Clean and Squat - 3x6 - 32kgs
B2. DBL Swings - 3x6 -32kgs

C1. Side Bends 3x8L/R - 32kg
C2. OH walks - 2 rounds L/R - Beast, 1 round - 32kgs

Spine decompression from SJ
seal walk fro KB Foundation

Monday, June 1, 2009

6.1.09 - family affair

KB- Warm up

2H swings 10x20, 2x15 - 20kg on the minute

2H swings 9x10 3x5 - 20# Gofit KB on the minute

Both did real great. I am very proud both are training with me. my youngest son Shane is next.

A1. DBL C&P - 3x6 - 32kgs
A2. DBL Ballistic row - 3x6 - 32kgs

B1. Suitcase squats 3x10 Bulldog/Beast
B2. DBL Swings 3x10 - 32kgs

C1. Ab roll outs 3x6 - I still suck at these
C2. OH walks - 1 round L/R Beast, 2 rounds L/R Bulldog

! min rest between each set

Spine decompression from SJ
Spinal Rock and seal walk from KB Foundation

I finally broke my habit of mixing styles. I had been dabbling with some GS techniques and anatomical breathing which was messing up my HS technique. I made a conscious effort to do all HS and biomechanical breathing. Much better & stronger  effort today.