Wednesday, February 16, 2011

Comp Prep.

GS is frustrating.  Period.  But I don't really quit.  For me, time to back up a little.  Listen to the test and keep it simple.

Long Cycle @ 20 kg x 2       7 min (6,5,5,5,6,4,7)

Conditioning is definitely improving.

OAJ @ 32 kg 10/10

Cleans with extra swings.  @ 24 kg x 2   1 min x 2.

Thursday, February 10, 2011

Patterns.

Starting to notice them in my training.  I guess this is one reason it is so important to have a quality quantifiable goal and to work steadily toward it.  Especially with something so physically taxing and demanding as long cycle, I have to pay attention to patterns.

observations so far:  i'm very good for two days in a row.  second day is better.  third is often major bust.

time under the bells is an element i SHOULD NOT ignore (no matter what Adam says)  going 8 min @ 4 rpm is better than going 4 @ 8.

toward the end of a week long cycle, alternating rack can extend time significantly for me if my speed is not too fast.
one bell work should be mixed in VERY CAREFULLY as it is affecting my bell trajectory.

that being said

Long Cycle @ 20 kg x 2.  7 min @ 5 rpm. 

here's what I wanna try.... (6,7,6,7,6,7,6) where perhaps i even use alternating rack three times, but on the 6 rep minutes, my pace is actually a little bit faster, so i cram in 6 in 45 seconds.

Friday, February 4, 2011

Training & Movement Progress.

So far, Long Cycle has been steadily improving.  Conditioning is a vital aspect.  Current results 50 in 10 min.  40 in 6 (one time only).  8 min, 40 - 42 rep sets have become standard.  Working on Increasing Numbers.

Long Cycle

@ 16 kg x 2              6 min @ 8 rpm (PR Intensity & Mvmt Quality)
@ 20 kg x 2              3 min @ 5 rpm
@ 24 kg x 2              2 min @ 4 rpm (PR Jerk Quality, Clean still throwing me around)

Swings @ 32 kg        25/25  20/20  20/20  20/20  20/20


Volume: 11760 kg

Saturday, January 1, 2011

2011. The Year of Not Being a Pussy,

LC @ 16 kg x 2                    10 min (8,8,8,4,7,7,7,6,7,9) (70 Reps) (PR Reps & Intensity)


Cleans with extra swings.        3 min @ 5 or 6 rpm.

Swings @ 28 kg                     50/50
           @ 24 kg                     25/25

Friday, December 31, 2010

New Year's Eve.

OAJ @ 20 kg                         20/21 (PR Density)
         @ 28 kg                        16/18 (PR Density)
         @ 36 kg                        10/10 (PR Density & Movement Quality)
         @ 44 kg                        1/0  (PR Reps & Weight)

Swings @ 44 kg                    22/22 (PR Reps)

Tuesday, December 28, 2010

LC Testing Well.

LC @ 16 kg x 2                       3 min @ 8 rpm
                                                3 min @ 10,9,8 (PR Density)

LC @ 20 kg x 2                      6 min @ 5 rpm (PR Density & Intensity & Jerk Movement Quality)

Cleans @ 20 kg x 2                3 min @ 10 rpm (10,14,13) (PR Intensity)

Jerks @ 32 kg                        2 min 13/12  (PR Springyness)

Swings @ 40 kg                     25/25 (PR Reps)

Wednesday, December 22, 2010

More Long Cycle.

LC @ 16 kg x 2               3 min (28 reps) (PR Reps)
       @ 20 kg x 2              6 min @ 3 rpm.
                                        3 min @ 4 rpm (no alternating rack.  good movement)
now I know it is really all mental.  I could have gone the 10 minutes.  just did not want to endure the discomfort.