Monday, May 31, 2010

Sunday Morning Training

Warmed up with the Super Joints.  This is such a great way to get started and loosen up.  Especially when the real job has you riding a desk most of the time. 

ROP Medium Day.

Clean and Press Ladders 3 ladders of 1,2,3 @ 32kg  with Pistol Practice in between. 
Two Hand Swings with Bulldog.  Dice rolls for time.  Rolled a 9.  Did :20 seconds of work and :40 seconds of rest for 9 rounds.  Averaged 14 reps in those :20 seconds.

If I'm doing the math right, Sunday's volume looked like this:

(1+2+3)2 x 3 = 36 x 32 = 1152kg pressed (2540lbs)
14 x 9 = 126 reps x 40kg  = 5040 kg swung (11113.2lbs)

Cool down:  Hanging Leg Raises 5x5 and Cobra Stretches.  Arm Bar when I got home with 24 # bell.

Highlights:  Mrs Bradley joined me and shadowed me on the ladders and the Swings.  She used a 24# bell for the Clean and Press and did her Swings with the 35#er.  My lady did some good work.

Felt the second round of Pistol practice was the best attempts of the 3 rounds.  I had more control in the decent which for me is important.  I know once I pass parallel, I start to get anxious about falling backward.  I think next time around I will try to go even lower and ride the anxiety all the way down.  Once I get to a certain point, I loose either strength, flexibility or both and then fall back.  I want to get that "fall back" part lower and consistent.

Tuesday (Heavy day) I will shoot for 3 x 1,2,3,4 on the Clean & Press plus Box Pistols and then see what fate brings for the Bulldog.


  1. I have to say a pretty tough workout, I've done some but not at your weights. Pistol practice was the toughest for me. Hats off to you 2.

  2. Thanks for chiming in, Kettlebellworx. It is hard work, but always pays dividends. The Pistol is my nemesis, but mark my words, I will own this drill!