Saturday, December 27, 2008

Week of the New Year Summary


Below is a summary of my Kettlebell and Oly training session for the week of the New Year with no commentary ..

Saturday December 27, 2008

Morning Oly Session
Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)

Clean and Jerk (kg)
40 x 1 x 2
50 x 1 x 2
55 x 1 x 2
60 x 1 x 1
65 x 1 x 1
70 x 1 x 1
72 x 1 x 3

Clean Grip Deadlift (kg)

60 x 4 x 3
70 x 1 x 1
80 x 1 x 1
90 x 1 x 1

Total Volume: 3650 lbs

Tuesday December 30, 2008

Morning Oly Session
Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)

Evening Oly Session:

Squat Snatch: (kg)
30 x 3 x 3
35 x 3 x 3
40 x 5 x 3

Front Squat (kg)
50 x 1 x 5
60 x 1 x 5
65 x 1 x 5
70 x 1 x 5

Total Volume: 5300 lbs

Thursday January 1, 2009


Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)

BW x 1 x 10 Heavy blue band Goodmorning
BW x 1 x 5 Ab wheel on the knee rollouts, 5 sec hold and rollback

Kettlebell Session:

Double 24kg x 5 x 10 Swings

Press Complex: 6 sets
A1: Double 24kg x 1 x 2 MP
A2: Double 24kg x 1 x 2 C&P

Total Volume: 7800 lbs

Friday January 2, 2009

Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)

BW x 1 x 10 Heavy blue band Goodmorning
BW x 1 x 5 Ab wheel on the knee rollouts, 5 sec hold and rollback


Barbell Front Squat (lb)
135 x 1 x 4
145 x 1 x 4
155 x 1 x 4
165 x 6 x 2

Total Volume: 3700 lbs

Saturday January 3, 2009

Kettlebell Session:

24kg x 2 x 2/2 TGU

Swings: New set every 90 secs
32kg x 2 x 20
24kg x 3 x 20
16kg x 2 10/10
24kg x 2 x 20
32kg, 24kg x 1 x 10,10
Total: 200 swings

Total Volume: 11100 lbs

Sunday January 4, 2009

Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)

BW x 1 x 10 Heavy blue band Goodmorning
BW x 1 x 5 Ab wheel on the knee rollouts, 5 sec hold and rollback

Afternoon Oly Session:

Clean & Jerk (kg)
40 x 1 x 3
50 x 1 x 2
60 x 1 x 2
70 x 6 x 2

Push Presses (lbs)
45 x 1 x 5
90 x 1 x 5
110 x 1 x 5

Jerk Thrusts (lbs)
135 x 1 x 3
155 x 1 x 3
185 x 1 x 3

Reverse Lunges (lbs)
95 x 1 x 5/5
105 x 1 x 5/5
125 x 1 x 5/5

Total volume: 8470 lbs

3 comments:

Franz Snideman said...

Franklin,

Happy new year!!!! Your training looks great as usual!!!

Doesn't look like Dragon Door is doing any Cert's in southern california this year....at least they haven't announced any.

Maybe in 2010. We gotta get you out here to San Diego!!!!

Franklin said...

Thanks Franz .. yes I will remain vigilant to out your way one way or another!

Have wonderful New Year!

Martin Schap said...

Good hard training. Any plans to test DL before the next TSC?