Monday, July 28, 2008

Grind combo

24kg TGU 5 minutes

24kg Clean/Front Squat/MP/Windmill/MP  

Did 5R then 3 pull-ups, 5L then 3 pul-ups = 1 set

Did 3 sets total

Leaving for a 2 week vacation to the north woods of Canada.  Will be bringing the kettlebells, but will likely be off line.  Only have dial up connection

Sunday, July 27, 2008

Snatch Program Day #3

On call this weekend.  Rough Saturday.  Got home and decided to play with the kids instead of working out.  Better day at work today.  Felt recharged.  Back on the snatch horse today:

24kg snatch 30/30
24kg 1 arm swing 12L/12R on the minute x 5 sets
24kg Hang snatch 8L/8R
24kg snatch 15/15

Went well.  Hands a bit sore tonight.  Otherwise feeling well. 53 days and counting until the RKC cert.  Still contemplating dieting to go from my current weight 204-205 to under 198 for the cert.  Would mean a drop from 74 to 64 snatches.  

Thursday, July 24, 2008

See Saw Presses

Grind Day today:

24kg double See Saw Presses 5R/5L
24kg Double Front Squat 5
25kg Double Rennegade Row 5R/5L

Did circuit 5 times.  

24kg Double Rack Walk
24kg Double Overhead Walk

Walked in backyards for 40 yards.  Did this circuit 2 times

Need to keep working on my See Saw presses for the Grad Workout.

Wednesday, July 23, 2008

Snatch Program Day #2

Home early from work unexpectedly.  Was able to fit in a workout before the rain started:

24kg Snatch 20/20
24kg Dead Snatch 5/5 x 2 sets
24kg Hang Snatch 5/5 x 2 sets
32kg Two Arm Swing 20 reps on 1 minute x 8 sets.

Snatches went well.  I can tell the dead and hang snatches are really going to improve my hip snap explosiveness.  The 32kg swings felt good.  Got my heart rate into the 160s.  Absolutely fried my forearms.  Felt like Popeye when I finished!

Monday, July 21, 2008


Late workout today.  Forced into the basement secondary to darkness and mosquitoes.

24kg TGU x 5 minutes

24kg Windmill 5R/5L
24kg MP 5R/5L
Pullup x 5 reps

Repeated the above 3 exercises for 4 sets.

Sunday, July 20, 2008

New Goals

Now that I have finished my first attempt at the SSST, just missing my goal of 200 reps, I will now turn my attention to training for the September RKC Cert.  I feel pretty confidant that I can hit my snatch numbers, but I am going to start specifically training for the snatch test.  My current weight ranges between 202-205 lbs putting me in the 74 rep range (37L/37R)  for the snatch test.  Over the next 8 weeks, I will attempt a modified program suggested by Aaron Friday via Faizal Enu focusing on long sets alternating with short explosive sets using hang snatches and dead snatches.  I will aim for a goal of 45 - 50L/45-50R.  I will map out my plan more specifically over the next few days.  Started today:

24kg Snatch 25L/25R
24kg Hang Snatch 5L/5R x 3 sets
24kg Dead Snatch 5L/5R x 3 sets
24kg Snatch 25L/25R

24kg 2 Handed Swing x 20 reps, 1 handed swing 10R/10L, 2 handed swing x 20 reps.  Repeated this 2 times.

Wednesday, July 16, 2008


Today was the day, 10 minutes of snatching with the 24kg with a goal of 200 reps.

The Result:  197 reps

I can't believe I only missed it by three reps!!  This was my first attempt at the SSST and I think my failure was more an issue of time management then conditioning.  I started strong with 12L/12R/12L/12R/12L/12R/12L/12R - 96 reps in the first 4 minutes.  Took my first rest (didn't keep track on length of rest).  Then 10L/10R/10L/10R - 136 reps total.  Another rest (? duration). Next was 8L/8R/8L/8R - 168 repts total.  Rest.  Started my last 32 reps with 90 seconds remaining.  Received a 30 second warning at 8L/8R/6L, did one more rep on the left and then switched to the right and cranked out 6 quick reps on the right for a total of 197 reps.

Lessons for next time:  Keep track of rests.  No more than 15 seconds at a time.  Need to get a 1 minute warning at the end so I can sprint to the finish.  Also need to work on my hand switches. I was doing hand to hand switch with a swing taking 2-3 seconds x 16 switches (32 - 48 sec).  I need to work on the hand to hand switch from the overhead position of the snatch as used by Phillip Davis, RKC during his USSST on YouTube.  If using this technique I think I could pick up at least an extra 30 seconds.  Overall, I feel good.  My hands held up well and I think my conditioning is good enough to get over 200 reps if I manage time better the next time.

Monday, July 14, 2008


Short one today:

24kg Windmill 5L/5R
Double 24kg SeeSaw Press 10L/10R
Pullups x 5 reps

Did this cycle 3 times

Double 24kg Front Squat x 5 reps
Double 24kg Renegade Row 5L/5R

Off day tomorrow and then SSST

Sunday, July 13, 2008

Swings & LCCJ

Quick but painful:

32kg 1 Arm Swings 10L/10R x 12 sets on 1 minute (Last 2 sets were 2 arm x 20 reps)
Double 24kg LCCJ x 1 minute on, 1 minute rest (10 reps) x 3 sets
24kg 1 arm LCCJ 5L/5R x 2 sets on 1 minute

Off to the Indians game

Friday, July 11, 2008

32kg C&P Ladders

Feeling good today.  Thought I would work some C&P with the 32kg

24kg TGU 5 minutes
32kg Windmill 3L/3R
32kg C&P Ladder 3(1,2,3) with Pullup Ladder 3(1,2,3)
24kg Overhead Walk - 2 lengths of backyard with each arm x 2 sets

Need to work on my Clean technique with the 32kg.  Seem to bruise the wrists with the 32kg.  I think it has to do with the enlarging size of the bell and smaller inner diameter of the handle.

Thursday, July 10, 2008

SSST Final Preparations

Did my weekly SSST training today.  As you recall I am preparing for my first attempt at the 24kg 10 min SSST with a goal of 200 reps.  

24kg Snatch 10L/10R x 10 sets with 10 seconds rest between sets

Went pretty well.  My form remained solid.  Lungs were burning for last 2 sets.  I am on schedule to make my first full attempt at the SSST on Wednesday July 16th.  I feel confident that I will be able to pass the 200 rep mark.  Stay tuned.

Tuesday, July 8, 2008

SeeSaw Presses

Due to the torrential downpour this evening I had to haul the bells into the basement.....nothing beats working out outside.

24kg TGU 5L/5R

Double 24kg See Saw Presses 10L/10R, 8L/8R, 6L/6R, 4L/4R, 2L/2R
Double 24kg Front Squat 5reps x 5
Double 24kg Renegade Row 5L/5R x 5

Monday, July 7, 2008

Heavy Swings/Double Jerks

Ballistics day today:

32kg 2 handed swings 20 reps on 1 minute x 10 sets

Double 24kg Jerks 10 reps x 4 sets

Did 2 handed swings today due to high heat/humidity.  Always a problem since both of my hands don't fit on the handle.
Jerks are great exercise.  I need to work these more.  I look forward to getting some private tutorials on the jerk while at the RKC Cert in Sept.

Saturday, July 5, 2008

Heavy Grinds

Felt good today.  Thought I would play with the 32kg today:

32kg TGU 5L/5R

Double 24kg Thrusters x 5 reps
Bodyweight Pullups x 5 reps
32kg Windmills 5L/5R

Did 4 sets of the above circuit after completing the TGU to kick things off.

Friday, July 4, 2008

Star Spangled Snatches

Feeling good today.  Considered going for the full 10 min SSST today, but decided to stay on schedule.

24kg snatches 10L/10R x 10 sets with 30 seconds rest between sets
24kg Tabata 2 handed Swings (20sec on/10sec rest) x 8 sets - score 13

Snatches feeling very good these days.  Definitely feel an imbalance between the right and left arms.  My right side is stronger.  Really focused on pulling back my shoulder prior to the punch through as well as pushing the contralateral heel into the ground during the hip snap.  These two keys make a huge difference particularly as I get tired during the last couple of sets.

Thought my forearms were going to explode during the swings!!!

Wednesday, July 2, 2008

Easy Day

Bit sore today, energy lacking.  I listened to my body and took it easy.

24kg TGU x 5 minutes
24kg Windmill 5L/5R x 3 sets
Pullups 5 reps x 3 sets

Need to start thinking about adding the VO2 Max back into the routine and shooting for the 80 sets.  Will likely do this after hitting my 10 minute SSST goal.

Tuesday, July 1, 2008

Swing Variations

Rough day at work....didn't feel like working out, bit the bullet and did it anyways:

Swing variations:
24kg 2 handed swing x 20 reps
24kg 1 handed swing 10L/10R
Double 24kg swings x 20 reps

Did 4 rounds of the above circuit nonstop.  All swings were done on the minute.  12 minutes total of swings - 240 reps

24kg LCCJ Right hand for 1 minute
24kg LCCJ Left hand for 1 minute

Did 6 minutes of consecutive work without rest (3 sets right/3 sets left)

This was my first time trying double 24kg swings.  They were very challenging.  My heartrate soared after each double set.
As usual, I felt great after working out.  My mind was clear, work was forgotten, and I was able to enjoy the rest of the night with the family.  Got to love kettlebells.  What other type of exercise can give you such a comprehensive workout in a mere 18 minutes?

Monday Workout

Full R phase Z-health followed by shoulder mobility drills