Double Grinds

Did Brett Jones RKC prep workout #2 today with Double 16kg:

C&P x 5

Swing x 10

C&P x 5

C & Front Squat x 5

C&P x 5

TGU 3L/3R - 1 - 16kg

C&P x 5

Snatch x 5

C&P x 5

Did cirucuit 2 times.  Tweaked my low back at the end of the second set.  Decided to stop.  Not sure what got me.  Hopefully it is not serious as the big weekend is soon approaching.  Day off tomorrow.  Hit the NSAIDS.

Ballistics Day

On call this weekend.  Brutal!

Ready to workout when got home:

24kg Snatch 20L/20R

24kg Dead Snatch 10L/10R x 2 sets

24kg Hang Snatch 10L/10R x 2 sets

32kg 2 handed Swing 20 reps on the minute x 10 sets

Grinds and Grilling

Easy day of grinds today after yesterday.  Hands a bit tender today.  I did develop one blister on my pinky finger.  Did some easy grinds while cooking on the grill tonight.

24kg C&P 5L/5R x 4 sets

Bodyweight pullups 5 x 5

24kg Windmill 10L/10R x 1

Really focused on the negative of the MP tonight focusing on the lats.  Good pump.

40/40 Snatch

Hit my first milestone with the Snatch test.  My goal is to be able to do 37/37 with comfort.  "Like a good workout"   I don't want to struggle.  People say to aim for the weight class above yours as your training goal.  Well what is your goal when you ARE the top weight class?  Do you aim for 40/40 , 45/45, or 50/50?  Regardless, I hit 40/40 today without much of a struggle.  I broke out the chalk and I think it helped.  Makes catching in the hook a bit easier.  My hands survived fine.  I was also prepped from a mental standpoint.  All day at work I was thinking about hitting my goal and it makes a big difference.  Here is my workout:

24kg Snatch 40L/40R

24kg 1 Arm Swing 13L/13R on the minute for 5 sets

24kg Hang Snatch 10L/10R x 2 sets

24kg Snatch 15L/15R

5 Weeks remain until I board the plane for the Sept. RKC Cert.  I can't wait!!!

Grinds

Missed the double 24kg work while on vacation.  Thought I should give it a go today:

24kg TGU x 5 minutes

24kg Double Windmill 5L/5R

24kg SeeSaw Press 8L/8R

5 bodyweight pullups

24kg Double Front Squat x 5reps

Did circuit 3 times through

Finished with 24kg snatch holds 30 seconds per arm x 3 sets

V02 Max

Decided to give the VO2 Max protocol a run today.  It has been a while since I have done this, but since it appears to be a standard of the Cert weekend I thought I should be prepared.

24kg Snatch 20L/20R

24kg Dead Snatch 8L/8R x 2 sets

16kg V02 Max Protocol 15:15 for 8 reps x 50 sets

This went well.  My hands had no problems.  My cardio conditioning held up fine.  Could have continued to 60 sets easily.  I should try this next with the 20kg bell, but I don't own one at this time.

I Am Back

What a great vacation.  Ten days in the northwoods of NorthWestern Quebec Provence.  Just fresh air, sleeping, fishing, and reading.  No beepers, cell phones, or computers.  It is such a recharge to be able to step out of modern society for a period of time.  However, my kettlebells did make the 12 hour journey and below are my workouts performed while on vacation:

7/30/08

24kg Snatch 20L/20R

24kg Hang Snatch 6L/6R x 2 sets

24kg Dead Snatch 6L/6R x 2 sets

32kg 1 Arm Swings 10L/10R on 1 minute x 7 sets

          2 Arm Swings 20 reps on 1 minute x 2 sets (switch due to dying grip)

7/31/08

32kg Windmill 4L/4R

32kg C&P 3(1,2,3)

32kg Front Squat 5L/5R x 3 sets

32kg/24kg Double Renegade Row 5L/5R x 4 sets

24kg Overhead Walk 40 yards 2L/2R

8/2/08

24kg Snatch 37L/37R

24kg 1 Arm Swing 12L/12R on 1 minute x 5 sets

24kg Hang Snatch 8L/8R x 2 sets

24kg Snatch 15L/15R

8/3/08

Brett Jones RKC Prep Workout #2

C&P 5L/5R

1 Arm Swing 10L/10R

C&P 5L/5R

Clean and Front Squat 5L/5R

C&P 5L/5R

1 Arm Swing 10L/10R

C&P 5L/5R

Snatch 5L/5R

C&P 5L/5R

*Did above circuit x 2 sets with 24kg bell

Windmill 24kg 5L/5R

24kg Renegade Row 5L/5R

24kg Overhead Walk 50 yards L/R x 2 sets

8/5/08

24kg Snatch 10L/10R x 9 sets with 30 sec rest between sets

24kg 2-Arm Swing x 20 reps x 1 set (switched to swing due to hands)

24kg Hang Snatch 7L/7R x 2 sets

24kg Dead Snatch 7L/7R x 2 sets

8/6/08

24kg Windmill 5L/5R

24kg MP 5L/5R

24kg Front Squat 5L/5R

Did above circuit 3 times.  Finished with about 20 minutes of 12kg H2H drills

8/8/08

24kg Snatch 30L/30R (Hands slipping today.  ? need for chalk)

24kg 1-Arm Swing 13L/13R on 1 minute x 5 sets

24kg Hang Snatch 10L/10R x 2 sets

24kg Snatch 15L/15R