My Day Off.

Really wanted to do deadlifts on my day off, but they didn't test well.  Snatch did.  Set a decent PR.

Snatch @ 16 kg           8 min @ 12 rpm (48/48 - PR)

Jerks @ 28 kg             3 min @ 8 rpm (PR)
                                   2 min @ 8 rpm

         @ 24 kg             6 min @ 8 rpm (PR time, PR reps)


Swings @ 20 kg           60/60/30/30/15/15/10/10/5/5 (PR)

Total Kg: 8608

10 PM

10 pm on a Friday Night.

I have been working 10 hour days in the hot kitchen of Tiengarden.... training is sporadic at best, but I am gonna keep up at least this level... advancing slowly but surely

Jerks @ 20 kg               8 min @ 10 rpm (PR reps for 8 min)
                                     6 min @ 12 rpm (m6 @ 11rpm) (current PR)
                      
      @ 28 kg                  2 min (m1 @ 9, m2 @ 8) PR

Swings @ 28 kg              10/10 ^3

Total Kg:  5176

Sunday Morning.

Snatch @ 16 kg                     4 min @ 12 rpm   x 4 (PR volume)

Jerks @ 16 kg x 2                 3 min @ 6 rpm x 2

                                             10 min @ 4 rpm (m8,9 @ 5, m10 @ 6) (PR reps @ 44)


Total Kg: 5632

Grrr.

Deadlifts

135 #      x 5 675
175 #      x 3 525
205 #      x 3 615
235 #      x 3 705
275 #      x 3 825
300 #      x 1 x 2 600
320 #      x 1 (PR)

V-Bar

65 #       x 3 (l,r)
70 #       x 1 (PR weight)
75 #       x 1 (PR weight)
80 #       x 1 (PR weight)

Windmills  @ 20 kg             2 x 7 (l,r)
                 @ 24 kg             2 x 5 (l,r)
                 @ 32 kg             1 x 3 (left only... x 5 with @ 24kg for the right :(   )
                
Pull Ups (facing hands)        5 x 3

Total Kg:   4639

Afternoon.

Cleans/Jerks    @ 24 kg                      15/15/15/15 (PR)
                        @ 20 kg                      20/20/20/20 (PR)


Snatch @ 16 kg                                   4 min @ 12 rpm (hands numb)
            
Jerks @ 16 kg x 2                              10 min @ 4 rpm (m10 @ 8)   (BIG PR)

OALC @ 20 kg                                   10 min @ 7 rpm (PR)

Swings @ 20 kg                                 50/50/25/25/15/15/10/10 (PR)


Total Kg:   12016 (PR)

Testing.

Snatch @ 16 kg                            6 min @ 12 rpm (36/36) (current PR)

Swings @ 24 kg                            40/40/20/20/15/15/10/10/5/5 (90/90 PR)

Snatch @ 20 kg                            2 min @ 12 rpm (PR)

Jerks @ 16 kg x 2                         4 min @ 4 rpm

Jerks @ 20 kg                               10 min @ 8 rpm (m10 @ 12 rpm)  (BIG PR)

Swings @ 20 kg                            50/50 (PR)


Total Kg:     10144

Pissed off.

Hopefully my GS training will focus my heart and mind in the proper way.

Green Nails x 10 (double overhand and underhand)

Jerks @ 20 kg                              6 min @ 10 rpm (PR)
                                                    4 min @ 12 rpm (PR)

Snatch @ 16 kg                            4 min @ 12 rpm          x 2

Jerks @ 16 kg x 2                        3 min @ 6 rpm  (steady)                                                                                                 5 min @ 4 rpm (steady)

Swings @ 24 kg                           30/30 (PR)
                                                   45/45/25/25/15/15/10/10/5/5 (PR)

Total Kg:   10352 (BIG PR)

Caution & Effort.

This past week has seen some good developments.  The one handed 24kg work is improving alot, I can feel it.  Further, I have successfully bent a difficult grade 2 bolt.  I am however, beginning to quickly see overtraining in this area.  Bending is amazing, but also addictive and a challenge to the ego.  I failed to bend a galvanized 60D and it is frustrating.  Biofeedback is working well and i will continue with this.

Jerks @ 16 kg x 2             7 min @ 4 rpm (m7 @ 10 rpm)  (PR time, PR reps)

Nico @ ColoradoKettlebell suggested I try an interesting method... 16 min @ 4 rpm.
well I made 7 minutes pretty easily, 16 is a ways off, but not out of reach.  I could have probably hit 10 minutes no problem.  So I am gonna start adding these long slow sets to develop stability and rack.  I will wait a week or two before bending again.

24.

@ 24

Cleans/Jerks      10/10/10/10     x 2

OALC                 10/10

Swings                10/10 ^5
                                     ^4

Jerks                   10/10

Total Kg:   7680 (PR)

Back to Basics.

Jerks @ 16 kg                          10 min @ 10 rpm
                                                 8 min @ 12 rpm

Snatch @ 16 kg                          4 min @ 12 rpm

Jerks @ 20 kg                            2 min @ 13 rpm (PR)

Swings @ 20 kg                          40/40

Jerks @ 24 kg                            4 min @ 8 rpm (PR)

Swings @ 24 kg                         10/20/20/10


Total Kg:     7512 (PR)     

Stiff.

Snatch @ 16 kg                           6 min @ 12 rpm
                                                   remember the dip... helps alot

OALC @ 20 kg                            6 min @ 8 rpm (minute changes)

Jerks @ 20 kg                             4 min @ 12 rpm (m3 @ 8, m4 @ 10)

Jerks @ 16 kg x 2                       3 min @ 8 rpm (improving)
                                                   1 min @ 6 rpm
                                                   1 min @ 9 rpm

Total Kg: 4200

Tien/Home

@ tien...

@ 24 kg

Jerks                                             4 min @ 8 rpm
                                                     2 min @ 10 rpm x2
                                                     2 min @ 12 rpm

                                                     10/10

Cleans                                           2 min @ 12 rpm
                                                     2 min @ 10 rpm

OALC                                            2 min (8,6)

Rows                                             1 x 5 (r,l)              

@ home

Jerks @ 32                                     10/10
         @ 20kg                                 6 min @ 10 rpm (minute hand changes)

Total Kg:   5176                         

@ Tien.

Again working with Glass' biofeedback.  It seems to work, and my body wanted to do movements that i had written off, like the windmill... just a reminder to myself to trust my own body and not blindly follow ANYBODY.


@ 24kg

Swings                                         10/10 ^3
                                                    20/20 x2
Squats                                         3x3, 2x5 (l,r)
Rows                                           2x5  x2

Cleans                                         2 min @ 10 rpm x2
Winds                                          2x5, 3x3 (l,r)
Jerks                                           10/10

Total Kg:  7080