Sunday January 25, 2009
I was very tired today so keep my training session very short and light.
Snatch Pulls - Full + 2 hang (lbs)
135 x 1 x 3
145 x 1 x 3
155 x 1 x 3
165 x 1 x 3
145 x 1 x 3
Weight: 183 lbs
Total Volume: 2235 lbs
skip to main |
skip to sidebar
The Best Olympic Lifting Primer Available .. now in e-book form!
The focus here is to record my Kettlebell and Olympic lifting training sessions and other topics as they relate to my strength and endurance training.
MathJax
Franklin B. Herman, Former RKC
From Randy Hauer, Former RKC Team Leader
The Best Olympic Lifting Primer Available .. now in e-book form!
Useful Hand Care Links:
Other Individual Blogs and Sites
- Aaron Friday
- Barry Kinsella, Olympic Lifter
- Bois Bachmann, RKC
- Brett Jones, Master RKC
- Catherine Imes, Master of Sport
- Dave Whitley, Senior RKC
- Ed Pierini, Olympic Lifter
- Fawn Friday, RKC
- Franz Snideman, RKC Team Leader
- Gabriella Katschthaler, RKC
- Geoff Neupert, Senior RKC
- Howie Brewer
- Jason Marshall, RKC
- Jordan Vezina, RKC
- Katie Hawbaker, RKC II
- Mark Reifkind, Master RKC
- Mark Toomey, RKC Team Leader
- MC, RKC
- Mike T. Nelson, RKC
- Randy Hauer, Former RKC Team Leader
- Sean Schniederjan, RKC
- Ssgt Adam Glass, RKC
- Steve Friedes, RKC II
- Taikei's Matsushita, RKC II
- Tim Anderson, RKC II
- Tracy Reifkind, RKC
Links
- 1 RM Calculator
- 50,000 Snatch Challenge Event Manager
- All Around Strength and Conditioning
- Beast Skills
- Body Fat Percentage Calculator
- CrossFit
- Dragon Door Kettlebell, S & C Forum
- Girevoy Sport after 40
- GoHeavy
- gubermatrix
- IronMind
- Mike Mahler 's Aggressive Strength
- Myles Ahead
- Precision Nutrition
- RKC Instructor Forum
- Ross Training
- Scott Sonnon
- SSST, USST, UJT
- Straight to the Bar
- Swedish Olympic Weightlifting Team
- t-nation
- Tactical Strength Challenge
- USA Weightlifting
- Weightlifting Exchange
- Worlds Healthiest Foods
- Z-Health
Followers
Blog Archive
-
▼
2009
(87)
-
▼
January
(16)
- E tu, Bloatus!
- Snatches and their variations
- Kettlbell Basics: Swings, TGUs, Cleans, Presses, F...
- Snatch pulls
- belt helps overcome drop under fear
- Progress with the Power Snatch
- Clean-grip Push Presses for Jerk Assistance Work
- A new training partner for a weekly Kettlebell ses...
- Applying full vertical extension while remaining o...
- Working the lifts
- Speed Cleans and Power Jerks
- picking up the Kettlbell gauntlet
- Snatches and Squats
- a very ugly muscle snatch PR
- C&J, Squat and Clean-Dead Oly Session
- Closing the Snatch Gap
-
▼
January
(16)
About Me
- Franklin
- Littleton, Massachussets, United States
- Ht: 5'9" Wt: 185.0 lbs Age: 57 Started Kettlebell training back in June 2007 and became a certified RKC instructor this past June. Its been one of those rare and incredible life changing events. I am now pursuing the Olympic lifting.
Training Goals
- Short term (< 6 mos): 87kg Oly snatch, 103kg Oly C&J, 110kg squat clean.
- Medium term (< 18 mos): Maintain BW of 85 kgs for 1 year. 90kg Oly Snatch, 114kg Oly C&J., 120kg squat clean
- Long term (2-5 years): 120kg C&J, 95kg Snatch, 130kg squat clean
Personal Records: As modest at best as some are, they serve a purpose to motivate me to improve
- Olympic Lifts: Snatch 85kg, C&J 100kg, Clean 107kg, FrSq 115kg, BkSq 132kg, PushPress 85kg, Rack Jerk 105kg
- Double 32kg x 1 x 3 LCCJ
- 24kg Max VO2 Snatch :15/:15, 8reps/set: 22 sets
- MP: 32kg x 1 x 3 right; 28kg x 1 x 1 left, 24kg x 1 x 7l/10r, 24kg seated MP 8r/5l
- Double 24kg x 1 x 10 LCCJ
- 24kg Snatch: 109 in 5 minutes never putting down bell
- Double 24kg 5 x 5 snatch
- 24kg 205 Two-hand swings in 10 mins
- 32kg Bent-press singles with right arm
- 40kg x 1 x 1/1 Jerk, TGU
- 24kg snatch 1 x 20l/28r, 20 x 5/5 snatch in 30 mins
- 32kg snatch 12/12, 10 x 6/6
- 32kg 3 x 2/2 TGU
- Conventional Dead-lift 1RM: 300 lbs, 5RM: 255 lbs
- 400 32kg Two-hand swings in 24:23
- Static knuckes to the floor plank: 0:10b/0:35r/0:35l/0:40b = 2 mins
- Neutral grip pull-ups: BW: 11; BW+12kg: 2; BW+24kg: 1; Chin-ups: 12; Tactical pull-ups: 9
3 comments:
165 x 3 ain't bad Franklin!!
You are really loving the Olympic lifts!!!! I am getting into them myself and must admit I am getting addicted!!!
Thanks Franz .. its always an honor when you stop by and offer your support.
I am so psyched to hear you training Oly lifts. With your explosive base of strength (e.g. 40kg bell x 20/15 snatch!!) you will be a formidable lifter. That coupled with your youth, training sensibility and work ethic make it a no brainer .. it just takes more time to master the movements than the easier kettlebells ones.
I love kettlebells for their ease of use and extraordinary results .. I would have never even considered training Oly lifts without the strength and conditioning base they gave me. Also I think you will find the type of folks who train Oly lifts are a very supportive group similar to our RKC family.
Looking at the previous session it's no wonder you were tired. You have been making some tremendous progress lately.
Post a Comment