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