Training Journal for 4/7/11

This was the scene last evening... 

Elite Rings + Large Pine Branch
1 pair of 24 kg Kettlebells
1 Bulldog (88 lb Kettlebell)
1 Old School early 90's boom box
Lunasa and The Matrix Soundtrack

Here's the work:

5 minutes of Jumping Jacks, Burpees and Pumps to warm up
Double 24 Clean/Squat/Press + Ring Pull Ups  2 ladders of 1,2,3,4,5 and then 1 ladder of 1,2,3
Bulldog Swings and Ring Push Ups 15 minutes got 8 rounds of 12+12

For an April evening it was rather chilly and windy which quite frankly sucks.  However, the suck factor was acutely over ridden by the man factor of using a big old pine tree as a base to hang your rings to do pull ups and push ups from.  Toss in the Celtic music first, add wood to the fire via The Matrix Soundtrack and you got a pretty damn fine workout if I do say so myself.  Shoulders feel strong.  Looking forward to tomorrow's Snatch workout...  will try to get a photo of my "Richest Man in the Worlds Gym" soon.

Training Journal 4/6/11

After taking an extra day off, stress relief came in the form of...

Super Joints to warm up.

Wall Squats and Pumps 3 x 5
Club Swings movements 1 and 2 practice, practice, practice...

Snatch Work.  14 rounds of 30 seconds of work and 30 seconds of rest.  I wanted to experiment with that work/rest cadence as I work towards 200 in 10 minutes.  Next time out I'm shooting for 50 seconds work and 1 minute off.  10 rounds.  Should be able to get all 10 sets which is 18.33 minutes.  In another week or two, I'm going to re-test my 10 minute base line.

Finished with Hanging and Bretzels.  All's good.

Training Journal for 4/3/11

So after a nice warm up of Super Joints, I dialed into my routine...

32kg Military Press, Pull Ups and F2G Squats with a Hamstring Stretch at the end.  Ladders of 1 for 1 on the MPs and Pull Ups and double the reps on F2Gs.  F2G, by the way, stands for Feet Together.  Since I'm working towards a pistol I took my que from Danny Clark's article on Dragon Door and subbed Box Squat Pistols for Feet Together Squats.  I want 5 ladders up to 10 with a pause at the bottom before returning to Box Pistols. 


So here's how it looked.:

32kg MP 1+1 / Pull Up 1 / F2G Sq 2 / Toe Touch (from Relax into Stretch)
32kg MP 2+2 / Pull Up 2 / F2G Sq 4 / Toe Touch
32kg MP 3+3 / Pull Up 3 / F2G Sq 3 / Toe Touch

Worked up to two ladders of 5 and then 1 ladder of 3.  Next time we'll hit 3 ladders of 5.

Finished with 15 minutes of alternating 12 Bulldogs Swings and 6 Ring Pullovers.  Got 9 rounds of that.  Next time I think I'm going to sub in Walking Lunges and Push Ups for 15 minutes in an EDT style and see what that does for my leg strength.  I'll welcome comments on that.  I think it'll be a nice addition to the Dbl 24 Front Squats I'm doing on my other strength day.

Looking forward to Tuesday night snatch fest!  Que Bevis and Butthead comments now...

Training Journal 4/1/11

I didn't do squat...

April fool!

Super Joints to warm up
Wall Squats and Pumps 3 x 5
16 kg Goblet Squats and 24kg  TGUs 3 x 5/1+1
Club Swings and 16 kg Windmills 3 x 10+10/1+1

24 kg Snatches 10+10 x 10 :50 work/1:20 rest

Notes:  Very important to loosen up the hips and back after working at the office for 8 hours.  Sitting can tighten you up.  Next time we Snatch we'll see about :50 work and 1:10 rest and shoot for 8 to 10 rounds. 

Training Journal 3/30/11

OK, let's see if we can create a habit here with this journal thing...

Warm Up: 

Jumping Jacks 100, Pumps 3 x 5, Hip Flexor Stretches

Practice/Training: 

24 kg Dbl Clean, Squat & Press with Pull Ups 3 ladders of 1,2,3,4
12 Bulldog Swings/ 6 Triceps Extensions on the Rings 8 rounds in 15 minutes

Overall, good things happened here.  Rings hanging from a thick pine branch for pull ups and triceps extensions is always a manly feeling....

Focused on pulling deep into the squat, getting tight before the press and holding at the top of the pull up.  Bulldog swings felt great and triceps are pumped.

Back for more soon.