tag:blogger.com,1999:blog-8070044492928749592024-02-07T13:18:21.215-08:00Franklin's Kettlebell and Olympic Lifting TrainingThe focus here is to record my Kettlebell and Olympic lifting training sessions and other topics as they relate to my strength and endurance training.
Franklinhttp://www.blogger.com/profile/12125367865221040103noreply@blogger.comBlogger297125tag:blogger.com,1999:blog-807004449292874959.post-72099240358438403212013-11-22T21:50:00.001-08:002013-11-22T21:58:12.270-08:00Sep through Nov <div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;">Log of training end of Sep through Nov 2013. Mostly Kettlebell swings with 32kg. Added heavy bell and burpees:</span></div>
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<span style="background-color: #ffd966;"><b>11/22/2013 Fri</b></span></div>
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<span style="background-color: #ffd966;">Chain consisting of alternate between regular Burpee's and squat down Burpee's every 90 seconds:</span></div>
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<span style="background-color: #ffd966;">10 Burpee</span></div>
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<span style="background-color: #ffd966;">10 squat down Burpee</span></div>
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<span style="background-color: #ffd966;">Total 10 chains: 200 reps @30 min</span></div>
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<span style="background-color: #ffd966;"><b>11/21/2013 Thu</b></span></div>
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<span style="background-color: #ffd966;">Kettlebell: 32kg Two hand swing </span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;">40x15/set@1 min/set 38:56</span></div>
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<span style="background-color: #ffd966;">10 burpees</span></div>
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<span style="background-color: #ffd966;">10 squat burpees</span></div>
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<span style="background-color: #ffd966;">10 burpees</span></div>
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<span style="background-color: #ffd966;">10 squat burpees</span></div>
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<span style="background-color: #ffd966;">Every 90 secs</span></div>
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<span style="background-color: #ffd966;">32kg x 5 left, 5 right snatch</span></div>
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<span style="background-color: #ffd966;"><b>11/20/2013 Wed</b></span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;">Kettlebell: 32kg Two hand swing plus Burpees complex:</span></div>
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<span style="background-color: #ffd966;">1. 32kg x 20 swings</span></div>
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<span style="background-color: #ffd966;">2. 10 Burpees</span></div>
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<span style="background-color: #ffd966;">3. 32kg x 20 swings</span></div>
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<span style="background-color: #ffd966;">4. 10 Squat-drop Burpees </span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;">1 thru 4 each at the of every 90 secs</span></div>
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<span style="background-color: #ffd966;">6 sets</span></div>
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<span style="background-color: #ffd966;">3 x 20 swings </span></div>
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<span style="background-color: #ffd966;">Total: 40:00</span></div>
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<span style="background-color: #ffd966;"><b>11/19/2013 Tue</b></span></div>
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<span style="background-color: #ffd966;">Kettlebell: 32kg Two hand swing plus Burpees complex:</span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;">1. 32kg x 20 swings</span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;">2. 10 Burpees</span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;">3. 32kg x 20 swings</span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;">4. 10 Squat-drop Burpees </span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;">1 thru 4 each at the of every 90 secs</span></div>
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<span style="background-color: #ffd966;">6 sets</span></div>
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<span style="background-color: #ffd966;"><b>11/18//2013 Sun</b></span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;">Chain consisting of alternate between regular Burpee's and squat down Burpee's every 90 seconds:</span></div>
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<span style="background-color: #ffd966;">10 Burpee x 5</span></div>
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<span style="background-color: #ffd966;">10 squat down Burpee's x 7</span></div>
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<span style="background-color: #ffd966;">10 Burpee's x 2</span></div>
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<span style="background-color: #ffd966;">10 squat down Burpee's x 6</span></div>
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<span style="background-color: #ffd966;">Total: 200 reps @30 min</span></div>
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<span style="background-color: #ffd966;"><b>11/15/2013 Fri</b></span></div>
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<span style="background-color: #ffd966;">Kettlebell: 32kg Two hand swing plus Burpees complex:</span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;">1. 32kg x 20 swings</span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;">2. 10 Burpees</span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;">3. 32kg x 20 swings</span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;">4. 10 Squat-drop Burpees </span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;">1 thru 4 each at the of every 90 secs</span></div>
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<span style="background-color: #ffd966;">Total: 6 sets @ 23:30</span></div>
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<span style="background-color: #ffd966;"><b>11/14/2013 Thu</b></span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;">Kettlebell: 32kg Two hand swing </span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;">40x15/set@1 min/set 38:58</span></div>
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<span style="background-color: #ffd966;"><b>11/13/2013 Wed</b></span></div>
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<span style="background-color: #ffd966;">Kettlebell: 32kg Two hand swing plus Burpees complex:</span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;">1. 32kg x15 swings</span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;">2. 10 Burpees</span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;">3. 32kg x15 swings</span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;">4. 10 Squat-drop Burpees </span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;">1 thru 4 each at the of every 90 secs</span></div>
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<span style="background-color: #ffd966;">Total: 8 sets @ 46:40</span></div>
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<span style="background-color: #ffd966;"><br /></span></div>
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<span style="background-color: #ffd966;">40x15/set@1 min/set 40:30</span></div>
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<span style="background-color: #ffd966;">Squat-drop Burpee: </span></div>
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<span style="background-color: #ffd966;">5 x10/Set @ 1 set/min</span></div>
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<span style="background-color: #ffd966;"><b>11/12/2013 Tue</b></span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;">Kettlebell: 32kg Two hand swing </span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;">40x15/set@1 min/set 40:58</span></div>
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<span style="background-color: #ffd966;"><b>11/11/2013 Mon</b></span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;">Kettlebell: 32kg Two hand swing </span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;">40x15/set@1 min/set 43:30</span></div>
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<span style="background-color: #ffd966;"><br /></span></div>
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<span style="background-color: #ffd966;"><b>11/10/2013 Sun</b></span></div>
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<span style="background-color: #ffd966;">Kettlebell: 32kg Two hand swing </span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;">40x15/set@1 min/set 40:30</span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;">Squat-drop Burpee: </span></div>
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<span style="background-color: #ffd966;">5 x10/Set @ 1 set/min</span></div>
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<span style="background-color: #ffd966;"><br /></span></div>
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<span style="background-color: #ffd966;"><b>11/09/2013</b></span></div>
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<span style="background-color: #ffd966;">Dumbell: 50 lbs</span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;">Alternating 20 swings with 10 Burpee's every minute and half</span></div>
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<span style="background-color: #ffd966;">10 sets of 30 minutes followed by fiv11/15/2013 Fri</span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;">Kettlebell: 32kg Two hand swing plus Burpees complex:</span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;">1. 32kg x 20 swings</span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;">2. 10 Burpees</span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;">3. 32kg x 20 swings</span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;">4. 10 Squat-drop Burpees </span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;">1 thru 4 each at the of every 90 secs</span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;">Total: 6 sets @ 23:30e more sets of squat squat down Burpee's</span></div>
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<span style="background-color: #ffd966;"><br /></span></div>
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<span style="background-color: #ffd966;"><b>11/06/2013 Wed</b></span></div>
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<span style="background-color: #ffd966;">Kettlebell: 40kg Two hand swing </span></div>
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<span style="background-color: #ffd966;">PR</span></div>
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<span style="background-color: #ffd966;">13x15/set@1 min</span></div>
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<span style="background-color: #ffd966;">2x15</span></div>
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<span style="background-color: #ffd966;">Clean: 10x 3l,3r@1min/set</span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;">Squat burpee: 3x10</span></div>
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<span style="background-color: #ffd966;">Trained with big John P</span></div>
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<span style="background-color: #ffd966;"><b>11/04/2013 Mon</b></span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;">Kettlebell: 40kg Two hand swing </span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;">PR</span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;">40x12/set@1 min/set 38:51</span></div>
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<span style="background-color: #ffd966;"><br /></span></div>
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<span style="background-color: #ffd966;"><b>11/03/2013 Sun</b></span></div>
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<span style="background-color: #ffd966;">Kettlebell: 32kg Two hand swing </span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;">40x15/set@1 min/set 39:23</span></div>
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<span style="background-color: #ffd966;"><br /></span></div>
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<span style="background-color: #ffd966;"><b>11/02/2013 Sat</b></span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;">Kettlebell: 32kg Two hand swing </span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;">40x15/set@1 min/set 39:50</span></div>
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<span style="background-color: #ffd966;"><br /></span></div>
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<span style="background-color: #ffd966;"><b>10/31/2013 Thu</b></span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;">Kettlebell: 32kg Two hand swing </span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;">40x15/set@1 min/set 39:45</span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;"><br /></span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;"><b>10/30/2013 Wed</b></span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;">Kettlebell: 40kg Two hand swing </span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;">33.33x12/set@1 min/set 31:56</span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;">Planks / 50 Push-ups</span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;"><br /></span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;"><b>10/29/2013 Tue</b></span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;">Kettlebell: 32kg Two hand swing </span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;">PR</span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;">40x15/set@1 min/set 38:47</span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;"><br /></span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;"><b>10/28/2013 Mon</b></span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;">Kettlebell: 40kg Two hand swing </span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;">PR</span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;">37x12/set@1 min/set 36:13</span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;">Total: 444 swings</span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;"><br /></span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;"><b>10/27/2013 Sun</b></span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;">Kettlebell: 48kg Two hand swing </span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;">PR</span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;">20x10/set@1 min/set </span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;">1 min rest</span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;">32kg x 13 x 15/set + 5 @12:56</span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;"><br /></span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;"><b>10/25/2013 Fri</b></span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;">Kettlebell: 32kg Two hand swing </span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;">PR</span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;">20x20/set@1 min/set 22:27</span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;">Planks: B-2:00,L-1:21,R-1:31</span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;"><br /></span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;"><b> 10/23/2013 Wed</b></span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;">Kettlebell: 40kg Two hand swing </span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;">PR</span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;">36x12/set@1 min/set 34:47</span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;">Total: 432 swings</span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;"><br /></span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;"><b>10/22/2013 Tue</b></span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;">Kettlebell: 32kg Two hand swing </span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;">PR</span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;">40x15set@1 min/set 38:50</span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;"><br /></span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;"><b>10/21/2013 Mon</b></span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;">Kettlebell: 40kg Two hand swing </span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;">PR</span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;">32x12/set@1 min/set 30:55</span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;">35x12/set@1 min/set 34:56</span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;">Total: 420 swings</span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;"><br /></span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;"><b>10/20/2013 Sun</b></span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;">Kettlebell: 32kg Two hand swing </span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;">40x15set@1 min/set 40:24</span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;"><br /></span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;"><b>10/18/2013 Fri</b></span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;">Kettlebell: 32kg Two hand swing </span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;">40x15set@1 min/set 39:46</span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;"><br /></span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;"><b> 10/17/2013 Thu</b></span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;">Kettlebell: 40kg Two hand swing </span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;">PR</span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;">31x12/set@1 min/set 30:10</span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;">+ (20,16) = 408 swings</span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;"><br /></span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;"><b>10/14/2013 Wed</b></span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;">Kettlebell: 32kg Two hand swing PR</span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;">40x15set@1 min/set 39:22</span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;"><br /></span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;"><b> 10/13/2013 Tue</b></span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;">Kettlebell: 40kg Two hand swing </span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;">30x12/set@1 min/set 29:36</span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;">+ (12,16,12) = 400 swings</span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;"><br /></span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;"><b>10/14/2013 Mon</b></span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;">Kettlebell: 32kg Two hand swing </span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;">35x15set@1 min/set 34:56</span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;"><br /></span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;"><b> 10/13/2013 Sun</b></span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;">Kettlebell: 40kg Two hand swing </span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;">30x12/set@1 min/set 31:45</span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;"><br /></span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;"><b>10/11/2013 Fri</b></span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;">Kettlebell: 32kg Two hand swing </span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;">35x15set@1 min/set 34:45</span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;"><br /></span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;"><b>10/10/2013 Thu</b></span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;">Kettlebell: 32kg Two hand swing </span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;">40x15set@1 min/set 41:45</span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;"><br /></span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;"><b>10/09/2013 Wed</b></span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;">Kettlebell: 32kg Two hand swing PR</span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;">40x15set@1 min/set 39:30</span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;"><br /></span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;"><b>10/08/2013 Tue</b></span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;">Kettlebell: 40kg Two hand swing PR</span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;">30x12/set@1 min/set 29:20</span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;"><br /></span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;"><b>10/07/2013 Mon</b></span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;">Kettlebell: 32kg Two hand swing</span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;">30x15/set@1 min/set 29:13</span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;"><br /></span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;"><b>10/06/2013 Sun</b></span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;">Kettlebell: 40kg Two hand swing</span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;">10x15/set@1 min/set 9:48</span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;">15x15@ 16:58</span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;">20x15@26:50</span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;"><br /></span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;"><b>10/05/2013</b></span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;">Kettlebell: 32kg Two hand swing</span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;">30x15@1 min/set 29:23</span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;"><br /></span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;"><b>10/04/2013</b></span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;">Kettlebell: 32kg Two hand swing</span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;">26x15@1 min/set</span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;"> 31x15@ 31:52</span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;"><br /></span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;"><b>10/01/2013</b></span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;">Kettlebell: 32kg Two hand swing</span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;">30x15@1 min/set</span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;"> 35x15@ 35:52</span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;"><br /></span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;"><b>09/30/2013</b></span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;">Kettlebell: 24kg Two hand swing</span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;">18x20@1 min/set</span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;">27x 20 @ 29:55</span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;"><br /></span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;"><b>09/20/2013</b></span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;">Squat-Burpee's</span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: 12.800000190734863px;">
<span style="background-color: #ffd966;">31x10@90sec/set</span></div>
Franklinhttp://www.blogger.com/profile/12125367865221040103noreply@blogger.com0tag:blogger.com,1999:blog-807004449292874959.post-68754068942185037062013-07-26T13:07:00.001-07:002013-07-26T13:07:53.296-07:00Post Surgery with a New PRSeven weeks ago I had surgery to repair an right inguinal hernia. To accelerate recovery, I trained 33 out of the 35 days prior to the operation. Recovery went very well and my surgeon allowed me to start training 24 days after the surgery. This last week I've been able to meet and exceed my pre-surgery training volume. Yesterday and today I hit two life time two hand swing PRs:
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<ul>
<li>32kg x 35 x 15/set, each set at the top of the minute: Total: 525 reps in 34:20</li>
<li>40kg x 41 x 10/set, each set at the top of the minute: Total: 410 reps in 40:07</li>
</ul>
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Franklinhttp://www.blogger.com/profile/12125367865221040103noreply@blogger.com0tag:blogger.com,1999:blog-807004449292874959.post-22694662457296341252013-04-12T07:33:00.000-07:002013-04-12T07:34:12.442-07:00Kettlebell Clean and Two-hand Swing ComboOf late I have changed things up a bit by re-introducing cleans into my weekly sessions. The basic combo is a fixed number of cleans with the right, a one had swing transfer, then the same number of cleans with the left. Then wait to the top the next minute and do two-hand swings with the same weight and repeat back at the top of the next minute starting with the cleans.<br />
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Today is the 2nd time this week I did this with a 40kg bell. In this case its was 3 cleans right/3 clean left. The next minute is 15 two-hand swings. This two minute combo comprises one set. Today I did 10 sets followed by 1 minute rest, another set, another 1 minute rest and another set for a total of 12 sets in 26 minutes.</div>
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For finisher I did two sets of 30 two-hand swings with the 32kg bell with a two minute rest between them. I was completely toasted after this session. </div>
Franklinhttp://www.blogger.com/profile/12125367865221040103noreply@blogger.com0tag:blogger.com,1999:blog-807004449292874959.post-49353058872382727232013-04-07T01:13:00.001-07:002013-04-07T01:13:28.909-07:00Recent volume and intensity KB swing PRsStill keeping to steady diet of 2-hand heavy kettlebell swings. I was pleased to see a carry over to snatches which I do not train anymore.<br />
<ul>
<li><b>27 sets of 16 2-hand 32kg swings at the top of the minute: Total 423 @ 27 min</b></li>
<li><b>35 sets of 10 2-hand 40kg swings at the top of the minute: Total: 350 @ 35 min</b></li>
<li><b>35 sets of 15 2-hand 32kg swings at the top of the minute, 3 min rest, 5 more sets: Total: 600 @ 43 min</b></li>
<li><b>15 left/15 right 32kg snatch (no snatch training for 4 months)</b></li>
<li><b>13 sets of 20 2-hand 32kg swings at the top of the minute: Total 260 @ 13 min</b></li>
</ul>
Franklinhttp://www.blogger.com/profile/12125367865221040103noreply@blogger.com0tag:blogger.com,1999:blog-807004449292874959.post-65564985985683567202013-02-08T06:33:00.004-08:002013-02-08T06:33:55.250-08:00More progress with 32kg Kettlebell two hand swingsOMG .. its been 3 months where 95% of my training is two-hand 32kg kettlbell swings. No tweaks!, No injuries and am maintaining muscle mass. Last Saturday it did 353 in under 20 minutes. At a bw of 183 and hitting 60 this Sep .. ain't too shabby. I do mix it up slightly by switching to one day of 40kg two-hand swings every two weeks. I hit thirty sets of 10 reps at the top of the minute last Thur but it is much rougher on the hands. On Tues I did cleans 5 lefts/5 right with the 32kg bell at the top of the minute for 20 sets and 7 sets of 15 rep of two hand swings.<br />
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A few weeks ago I set a persona record for number of consecutive days of kettlebell training at 16 days. Now its back to one day week rest; two if I swing the 40kg-er.Franklinhttp://www.blogger.com/profile/12125367865221040103noreply@blogger.com0tag:blogger.com,1999:blog-807004449292874959.post-39025196599650389862013-01-06T14:30:00.003-08:002013-01-06T14:31:48.208-08:00More 32kg Swings<div>
<b>January 5, 2013 Sunday</b></div>
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For three weeks I started alternating kettlebell training sessions with Olympic weightlifting ones but I had to give up the latter when my right knee acted up. I stopped the O-lifts about a week ago and already my knee has recovered. So its back to lots of swings. Today was new PR of 400 32kg two-hand swings in 24:23. Here is the breakdown:<br />
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22 x 16/set @ 1 set/min for 252 in 22:00</div>
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1 x (10, 10, 12, 16) in 2:23</div>
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Total: 400 in 24:23</div>
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Franklinhttp://www.blogger.com/profile/12125367865221040103noreply@blogger.com0tag:blogger.com,1999:blog-807004449292874959.post-34425668506331003022012-12-06T13:43:00.000-08:002012-12-06T13:43:12.452-08:002000+ 32kg+ Two-hand swings in 5 days<br />
<ul>
<li><b>Sunday</b>: 405 32kg swings in 28 mins (27 sets of 15/set)</li>
<li><b>Monday</b>: 300 40kg swings in 31 mins (30 sets 10/set)</li>
<li><b>Tuesday</b>: 405 32kg swings in 28 mins (27 sets of 15/set)</li>
<li><b>Wednesday</b>: 405 32kg swings in 28 mins (27 sets of 15/set)</li>
<li><b>Thursday</b>: 505 32kg swings in 35 mins (27 sets of 15/set + 10 sets of 10/set)</li>
</ul>
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<u>Five day total:</u> 2020 </div>
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The 505 32kg swings in one session is a PR. The 2000+ swings in 5 days is another PR. I have a few hot spots on my hands but no blisters. A days rest should be all that's needed before resuming.</div>
Franklinhttp://www.blogger.com/profile/12125367865221040103noreply@blogger.com1tag:blogger.com,1999:blog-807004449292874959.post-11434366977562763772012-12-03T08:08:00.002-08:002012-12-03T09:54:28.835-08:00Frankie Mecono, RKC II of The Training Room, Santa Barbara, CA<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-H8ZnqSpRsOus54NVSD5UID7tBnnTaV8l1yJXm6gvVOWVsbtDqlL8yg8pha9tBYwSGsf7NxcoS-ZfTTUK2BxdP_PjEVBtUBeyTmALTbUEvwJLSKaMxqfaz1QAHzNYoIS1kb1BWPAsG60B/s1600/Frankie+and+Franklin.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-H8ZnqSpRsOus54NVSD5UID7tBnnTaV8l1yJXm6gvVOWVsbtDqlL8yg8pha9tBYwSGsf7NxcoS-ZfTTUK2BxdP_PjEVBtUBeyTmALTbUEvwJLSKaMxqfaz1QAHzNYoIS1kb1BWPAsG60B/s320/Frankie+and+Franklin.jpg" width="320" /></a></div>
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For the last five weeks I have been focusing exclusively on 32kg kettlebell two-hand swings. With an increasing business work load, I switched to this exercise exclusively as it delivers the biggest bang for buck for both strength and conditioning. Also, this seemed to be the safest way to get back in shape as the prior three weeks was forced downtime due to some heath issues that are now under control.<br />
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After the lay-off I started with ten sets of 10 reps of 32kg two-hand swings, each set at the top of the minute. A simple ten minute session to start .. just enough to get going again. By slowly increasing reps per set and the number of sets I improved both the session intensity and volume to all time PRs:<br />
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<br />
<ul>
<li>For intensity I am now at ten sets of 20 reps at the top of the minute .. this goal had eluded me for five years.</li>
<li>For volume I have had several recent sessions of 27 sets of 15 reps at the top of the minute (405 reps in total).</li>
</ul>
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So what does any of this have to do with Frankie Mecono? (That's the young man on the left in the photo .. not the balding geezer on the right (yours truly) .. perhaps the photo should be captioned "<b>Never clean anything bigger than your head!</b>") Well, two weeks ago when I had to travel to Santa Barbara for business for three days .. I did not want to interrupt my swinging sessions. So, I went on-line to find an RKC instructor in the Santa Barbara area using this <a href="http://www.dragondoor.com/instructors/">RKC Instructor Locator</a> link looking to rent a 32kg bell for the duration. Low and behold, the very first instructor listed was Frankie Mecono, RKC II, CK-FMS. This brought great joy to me as Frankie was one of the first candidate RKCs I met at my certification over five years ago and we had really hit it off exchanging stories of how RKC kettlebell training had changed our lives. Not only one of truly nicest persons I have every met, Frankie is one VERY strong customer:<br />
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<i>During one of the breaks after the session on military pressing at the RKC cert, Frankie was experimenting with heavier bells (we used 24kg for the session .. more than enough for me). It wasn't long before he was easily cleaning and strictly military pressing the 40kg [a.k.a. the "bulldog"] with each arm at around 75kg body weight. [Hey, if you think this is easy .. be my guest and go ahead and give it a shot .. hey hey]</i><br />
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Fast forwarding to my Santa Barbara trip, I met up with Frankie at the "Training Room", a phenomenal facility with all the classic strength tools. After catching up I noticed there was a 32kg bell sitting in the middle of the floor in his office awaiting me. Frankie refused to accept any compensation for loaning me the bell. He also said I could return it anytime including leaving it outside in front of the door if no one was in .. he had no fears of anyone walking away with it.<br />
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I did meet my end of the bargain and brought the bell to the office and put it to good use. I trained outside and got in two solid sessions over the three days: the first with 300 swings and the second one with 400. Many of my Santa Barbara peers were quite interested in learning what the heck this 71 lb monstrosity was. I did some simple demonstrations and explained that I planned to do timed sets of two-hand swings. At least three times I was asked "<b>Is that all you do is swings?</b>". I still get a big laugh out of that one.<br />
<br />Franklinhttp://www.blogger.com/profile/12125367865221040103noreply@blogger.com0tag:blogger.com,1999:blog-807004449292874959.post-63098587466196891252012-09-15T08:08:00.002-07:002012-09-15T08:08:53.385-07:0032kg Kettlebell Snatches<b>Saturday, 9/14/2012 Nanjing Office</b><br />
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32kg Kettllebell snatch:<br />
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5left/5right x 20 @ 90 secs<br />
Total 200 reps in 20 minutes<br />
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I have been alternating Olympic lifting sessions with kettlebell ones averaging four sessions per week. Yesterday was a volume PR; the pace was just right as I had plenty of time to rest between sets yet my shirt was completely soaked through when I finished. My only casualty was blister below the forefinger of my left hand. I had to use a little chalk through the last five sets to keep the bell from slipping from my sweaty hands.<br />
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Three years ago when I snatched the 32kg in sets of three left/ three right for 100 reps it took an entire week to recover .. I'm older and stronger still keeping father time at bay.<br />
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<br />Franklinhttp://www.blogger.com/profile/12125367865221040103noreply@blogger.com0tag:blogger.com,1999:blog-807004449292874959.post-74960804864690351032012-03-23T09:37:00.003-07:002012-03-23T09:37:50.282-07:00200 in 12:03Made some improvement on shortening 200 24kg snatches to just over 12:03. Three years ago I did 12:23 so I'm greatly pleased that I'm still able to hold father time in check. Last week I did 300 in 24:30, a PR with this volume. I've been traveling to both California and China for business and have a 24kg always waiting for me at both office locations .. no excuse to keep pushing.<br />
<br />Franklinhttp://www.blogger.com/profile/12125367865221040103noreply@blogger.com0tag:blogger.com,1999:blog-807004449292874959.post-90169472012429051502011-12-14T15:31:00.000-08:002011-12-15T17:27:16.482-08:00More 24kg MaxVo2 Snatch<br />
<b>Wed 12/7/2011</b><br />
<br />
24kg MaxVo2 Snatch :<br />
<ul>
<li>7 reps/set, 15 sec work/15 rest: </li>
<ul>
<li>16 sets, 2 mins extra rest</li>
<li>10 sets, 2.5 mins extra rest</li>
<li>8 sets, 2.5 mins extra rest</li>
<li>6 sets</li>
</ul>
</ul>
Total: 280 reps/27 mins<br />
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<br />
<b>Sat 12/10/2011</b><br />
<br />
24kg MaxVo2 Snatch :<br />
<ul>
<li>7 reps/set, 15 sec work/15 rest: </li>
<ul>
<li>18 sets, 3 mins extra rest</li>
<li>8 sets, 3.5 mins extra rest</li>
<li>6 sets, 2 mins extra rest</li>
<li>4 sets, 1.5 mins extra rest</li>
<li>4 sets, 2 mins extra rest</li>
<li>4 sets</li>
</ul>
</ul>
Total: 308 reps/34 mins<br />
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<b>Tue 12/13/2011</b><br />
<br />
24kg MaxVo2 Snatch :<br />
<ul>
<li>7 reps/set, 15 sec work/15 rest: </li>
<ul>
<li>20 sets, 2.5 mins extra rest</li>
<li>8 sets, 2 mins extra rest</li>
<li>6 sets, 2.5 mins extra rest</li>
<li>6 sets, 1 mins extra rest</li>
<li>4 sets</li>
</ul>
</ul>
Total: 308 reps/30 mins<br />
<br />
Still not back to 26 continuous sets. How did I ever do that? And a goal of 40? .. better just take it one session at a time.</div>
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<b>Thu 12/15/2011</b><br />
<br />
24kg MaxVo2 Snatch :<br />
<ul>
<li>7 reps/set, 15 sec work/15 rest: </li>
<ul>
<li>22 sets, 3 mins extra rest</li>
<li>10 sets, 2.5 mins extra rest</li>
<li>8 sets, 1.5 mins extra rest</li>
<li>4 sets</li>
</ul>
</ul>
Total: 308 reps/29 mins<br />
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</div>Franklinhttp://www.blogger.com/profile/12125367865221040103noreply@blogger.com0tag:blogger.com,1999:blog-807004449292874959.post-44170548195246467662011-11-09T08:19:00.000-08:002011-12-04T19:40:43.566-08:00More training logs<br />
<b>Monday 11/07/2011:</b><br />
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<br /></div>
<div>
24kg MaxVo2 Snatch 6 reps/set, 15 sec work/15 rest:</div>
<div>
30 sets, 1.5 minutes rest, 4 sets</div>
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Total: 204/18.5 minutes.</div>
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<b>Tuesday 11/08/2011:</b></div>
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<div>
32kg Two Hand Swings:</div>
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20, 15, 10, 10, 10, 10, 10, 10, 10</div>
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Total: 105</div>
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32kg Clean left, swing transfer, Clean right:</div>
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18 x 6</div>
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Total: 108</div>
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<b>Sunday 11/13/2011:</b></div>
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<b><br /></b></div>
<div>
24kg MaxVo2 Snatch 6 reps/set, 15 sec work/15 rest:</div>
<div>
<ul>
<li>22 sets, 2.5 mins rest</li>
<li>8 sets, 3 mins rest</li>
<li>10 sets, 3 mins rest</li>
<li>6 sets, 2 mins rest</li>
<li>6 sets</li>
</ul>
Total: 52 sets/36.5 mins</div>
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<b>Tuesday 11/15/2011:</b></div>
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<b><br /></b></div>
<div>
24kg MaxVo2 Snatch 6 reps/set, 15 sec work/15 rest:</div>
<div>
<ul>
<li>34 sets, 3.5 mins rest</li>
<li>10 sets, 2 mins rest</li>
<li>8 sets, 1 min rest</li>
<li>2 sets</li>
</ul>
Total: 54 sets/32.5 mins</div>
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Tactical Grip Pullups: 3</div>
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I started GTG-ing tactical grip (pronate with thumbs over the bar) pullups as the new RKC requirements call for each male candidate to perform 5 dead hang pullups or chinups. I elected to do tactical pullups as these are a bit more difficult yet easy on my elbows. Four years ago I worked up to 9 before injuring my elbows from over doing it. For now its just twice a day going to max before failure.<br />
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<b>Thursday 11/17/2011:</b></div>
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<b><br /></b></div>
<div>
24kg MaxVo2 Snatch 6 reps/set, 15 sec work/15 rest:</div>
<div>
<ul>
<li>36 sets </li>
</ul>
Total: 36 sets/18 mins</div>
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<b>Sunday 11/20/2011:</b></div>
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<b><br /></b></div>
<div>
24kg MaxVo2 Snatch 6 reps/set, 15 sec work/15 rest:</div>
<div>
<ul>
<li>30 sets, 5 mins rest</li>
<li>6 sets, 2 mins rest</li>
<li>4 sets</li>
</ul>
Total: 40 sets/27 mins<br />
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<b>Tuesday 11/22/2011:</b></div>
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<b><br /></b></div>
<div>
24kg MaxVo2 Snatch 6 reps/set, 15 sec work/15 rest:</div>
<div>
<ul>
<li>40 sets, 3.5 mins rest</li>
<li>8 sets, 1 mins rest</li>
<li>4 sets</li>
</ul>
Total: 52 sets/30.5 mins<br />
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Great session. I hit 40 sets without extra rest.<br />
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</div>
<b>Thursday 11/24/2011</b><br />
<b><br /></b></div>
<div>
24kg MaxVo2 Snatch :<br />
<br />
<ul>
<li>6 reps/set, 15 sec work/15 rest: </li>
<ul>
<li>6 sets</li>
</ul>
<li>7 reps/set, 15 sec work/15 rest: </li>
<ul>
<li>20 set, </li>
<li>6</li>
<li>10</li>
<li>6</li>
<li>4</li>
</ul>
</ul>
Total: 374 reps/38 mins<br />
<br />
Having hit 40 sets of 6 reps without extra rest, I moved up to 7 rep sets. Unfortunately I only remember on the 7th set doing the next 20 sets with the new increment. Definitely much harder similar to the jump from 5 to 6 rep sets. Once again I must work up to 40 sets before incrementing to 8 rep sets.</div>
<div>
<br />
<b>Saturday 11/26/2011</b><br />
<br />
<br />
<br />
24kg MaxVo2 Snatch :<br />
<ul>
<li>7 reps/set, 15 sec work/15 rest: </li>
<ul>
<li>26 sets, 4 mins extra rest</li>
<li>10 sets, 4 mins extra rest</li>
<li>4 sets, 2 mins extra rest</li>
</ul>
</ul>
Total: 280 reps/30 mins<br />
<br />
<br />
<b><br /></b><br />
<b>Monday 11/28/2011</b><br />
<b><br /></b><br />
<br />
24kg MaxVo2 Snatch :<br />
<ul>
<li>7 reps/set, 15 sec work/15 rest: </li>
<ul>
<li>20 sets, 3 mins extra rest</li>
<li>6 sets, 2 mins extra rest</li>
<li>6 sets, 2 mins extra rest</li>
<li>4 sets, 2 mins extra rest</li>
<li>4 sets</li>
</ul>
</ul>
Total: 280 reps/30 mins<br />
<br />
<br />
<b>Saturday 12/4/2011</b><br />
<br />
<br />
24kg MaxVo2 Snatch :<br />
<ul>
<li>7 reps/set, 15 sec work/15 rest: </li>
<ul>
<li>10 sets, 2.5 mins extra rest</li>
<li>6 sets, 2 mins extra rest</li>
<li>4 sets, 2 mins extra rest</li>
<li>6 sets, 4 mins extra rest</li>
<li>4</li>
</ul>
</ul>
Total: 210 reps/25.5 mins<br />
<br />
Major backsliding having taken 4 days off. No excuses.</div>
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<ul></ul>
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</div>Franklinhttp://www.blogger.com/profile/12125367865221040103noreply@blogger.com0tag:blogger.com,1999:blog-807004449292874959.post-13166509679821857562011-11-07T06:34:00.000-08:002011-11-07T07:54:33.990-08:00Max Vo2 SnatchOlympic weightlifting is on hold for at least six months as I focus strictly on kettlebell training. I had too many nagging injuries (right knee, left shoulder, left hip) that have since gone away since resting for a few weeks and then transitioning to kettlebell for the last two weeks.<div><br /></div><div>A further impetus for putting down the O-lift training is work has been a lot more demanding with late night and week-end meetings that require extra preparation. My kbell training sessions are now under 45 minutes from start to finish versus a minimum 1.5 hours for the O-lifts.</div><div><br /></div><div>At the moment I have been focusing on snatching the 24kg bell looking to get as close as possible to the SSST (Secret Service Snatch Test: 200 24kg snatches in under 10 minutes) before I turn 60. One of my students, ten years younger, succeeded with this challenge via a program of Max Vo2 I recommended. Well its time to follow my own advice. Prior to a trip overseas I was able to to do 40 sets of 5 rep/set with 15sec work/ 15secs rest protocol. Since returning and only training twice over four week period I had some serious back sliding. Here is where I am now:</div><div><br /></div><div>Max Vo2 Kettlebell 24kg Snatch: 6 reps/set @ 15 secs work/ 15 secs rest:</div><div><ul><li>26 sets</li><li><span class="Apple-tab-span" style="white-space:pre"> </span>3.5 minutes rest</li><li>10 sets</li><li><span class="Apple-tab-span" style="white-space:pre"> </span>3 minutes rest</li><li>8 sets</li><li><span class="Apple-tab-span" style="white-space:pre"> </span>3 minutes rest</li><li>6 sets</li></ul><div>Total: 50 sets / 34.5 minutes</div><div><br /></div><div>I found a few years ago that resting after the first session and then doing mini MaxVo2 sessions gets the volume up without injury. A five minute Z-Health R-Phase warm-up and quick shower afterward got me through this in 45 minutes.</div></div><div><br /></div><div><br /></div>Franklinhttp://www.blogger.com/profile/12125367865221040103noreply@blogger.com0tag:blogger.com,1999:blog-807004449292874959.post-77533439703667658022011-03-28T19:37:00.000-07:002011-03-29T05:56:23.658-07:00New England 85kg class, age 55-59 snatch recordI've been off the blogosphere for over six months now due to work and family and am now back. My training continued as I focused over this time towards breaking the New England 85kg class, age 55-59 master's snatch record of 82.5 kilos. Well I did it back on Feb 21 at the 2011 Atlantic States Open in Lynn, Ma with a lift of 83kg on my third attempt. I had never done over 80 in training so it was a quite a surprise to have pulled it off.<div><br /></div><div>I was so focused on achieving this I cut out all kettlebell work the last three months to focus exclusively on the competition lifts. I tried to stay mostly with the Joe Mills template but found I could only handle one session a week of it as the weights started to come within 95% of my 1RM in both lifts and I couldn't recover adequately for the next session. Instead I went to doubles and sometimes even triples training of both lifts on the other days staying in the 80-85% range. I also was able to rejoin my Boston Weightlifting club mates (formally Excel Weightlifting) in their new location at TPS in Everett, MA as the commute there is under 50 min compared to the 90+ to get to Norwood. There coaches Ben Fuller, Yasha Kahn and Matt Delaney were quick to help me correct some bad habits I picked up training alone.</div><div><br /></div><div>Along with making the 83kg snatch record, I matched my 100kg c&j to total 183kg which gave me a 318 Sinclair (first time I ever broke through 300) and enough for first place master in the heavyweight division (85, 94, 105, 105+). To put the new 83kg NE snatch record in perspective the National snatch record for the same age group and weight class, set by world record master's holder and legend Chris Dariotis, is 101kg. If all goes well I might get close to 90kg someday before age catches up. However the point of choosing to attempt to set the New England record was it was a stretch goal for me and still in the real of possibility given where I was as a lifter and the time available. It helped me focus and grow.</div><div><br /></div><div>Apart from my personal lifting, it was fantastic being a member of the first place team, Boston Weightlifting, as we continued our roll with now three consecutive 1st place team wins.</div><div><br /></div><div>Having a specific goal to be achieved in a specific time period was fundamental in focusing my training and then meeting that goal. Knowing the power of such a goal, I have committed to a new goal of breaking the New England C&J record of 113kg by the end of 2012 giving me a year and a half to do it. I have already recently cleaned 104 and front squatted 115 so it doesn't seem quite as daunting as when I set the goal a few weeks ago. This time squatting, and in particular, front squatting returns to my training. </div><div><br /></div><div><br /></div><br /><br /><iframe title="YouTube video player" width="480" height="390" src="http://www.youtube.com/embed/0Ufs6MXuAl0" frameborder="0" allowfullscreen=""></iframe><br /><br /><iframe title="YouTube video player" width="480" height="390" src="http://www.youtube.com/embed/--6qX_LEc_I" frameborder="0" allowfullscreen=""></iframe><br /><div><br /></div><div><br /></div><div>Looking back I've come a long way since November of 2008 when I could barely squat snatch 50kg. I hope to be looking back at this day a few years from now and say the same thing! And hey, did I mention that besides hardwork and dedication, its fun!</div><div><br /></div>Franklinhttp://www.blogger.com/profile/12125367865221040103noreply@blogger.com6tag:blogger.com,1999:blog-807004449292874959.post-20392034126998147322010-09-17T18:42:00.000-07:002010-09-24T15:24:11.368-07:00Home Alone<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_eHGZvGHUk9V56mhrdeNTfYzVAIXDvw1YUle65zpqVhEebb8xTVCUmQADf-h2jel0xyC-MuCHAX8cuqADHY3UmXpxUmd31qvJf49CSVdDxDp8Nl4go1tGyOCsXZvy2OdCX8763V1_-wXi/s1600/home-alone.png"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_eHGZvGHUk9V56mhrdeNTfYzVAIXDvw1YUle65zpqVhEebb8xTVCUmQADf-h2jel0xyC-MuCHAX8cuqADHY3UmXpxUmd31qvJf49CSVdDxDp8Nl4go1tGyOCsXZvy2OdCX8763V1_-wXi/s400/home-alone.png" alt="" id="BLOGGER_PHOTO_ID_5520547444374040034" border="0" /></a><br /><span style="font-weight: bold;"><br /></span>I have completely given up on traveling to train with my club as my work has gotten so demanding I can no longer afford the hour and half commute each way. As a result I will be training the Olympic lifts in the solitude of my basement dungeon following the Joe Mills template. Richard Maloon, fellow master lifter and great training partner, was joining me every other week but unfortunately he re-injured his recently repaired torn bicep tendon by overdoing heavy lat pull-downs .. its exactly the type of dopey thing I would do.<br /><br />Having now trained alone a several times, I have the deepest respect for those individuals who continue to make progress this way .. so far I'm struggling to stay afloat yet improve.<br /><span style="font-weight: bold;"><br />Friday, September 17, 2010</span><br /><br />Evening Olympic Weightlifting session in my basement<br /><br />Z-Health R-phase Level 2 Dynamic Joint Mobility:<br /><br />Joe Mills Template<br /><br />Snatch (kg):<br />(40,45) x 1 warmups<br />(52, 57, 62) x 5 x 1<br />(64,66,68,68,70,70) x 1 x 1 [110101]<br /><br />C&J (kg):<br />(60,67) x 1 x 1 warmups<br />(74, 79, 84) x 5 x 1<br />(86,88,90,92,94,96) x 1 x 1 [111100]<br /><br />This evening I was alone and knew this would be difficult as my sleep the last three nights has been very poor. Both snatch and c&j started off well but ran into trouble when second half of the 2 kilo increments hit. As Master RKC, Mark "Rif" Reifkind is fond of saying:<br /><br />"<span style="font-style: italic;">Its easy until its heavy</span>"<br /><br />I did clean 94 however but the clean recovery was too difficult leaving very little for the missed jerk. I tried to clean 96 afterward, stood up with and refused to get under it .. my body remembered the difficulty getting up with 94 and bailed.<br /><br />Having missed key lifts, I will decrease my starting weights next session two kilos each to 50/72. Still nothing to be ashamed of as I started this program at 40/60 and the trend is upward.<br /><br /><span style="font-weight: bold;">Sunday, September 19, 2010</span><br /><br />Morning Kettlebell session in my basement<br /><br />Z-Health R-phase Level 2 Dynamic Joint Mobility:<br /><br />40kg x 3 x 5/5 One-hand swing<br />32 x 5 x 7/7 Snatch<br />35 x 5 x 10/10 One-hand swing<br /><br />My goal was ten sets of seven left, seven right 32kg snatches at the top of every minute and a half but I was too spent after the fifth set. The three sets of 40kg one-hand swings to warm up were explosive but too much. I ended with five sets of one-hand swings with the 32kg but had to slow down to the top of every two minutes after the second set.<br /><br /><span style="font-weight: bold;">Monday, September 20, 2010</span><br /><br />Noon Kettlebell session outside on office building lawn.<br /><br />Z-Health R-phase Level 2 Dynamic Joint Mobility:<br /><br />24kg x 9 x 10/10 Snatch<br />24kg x 1 x 20/20 Snatch<br /><br />Dbl 24kg x 1 x 5 Swing<br />Dbl 24kg x 1 x 5 Clean & Press<br />Dbl 24kg x 1 x 4 Snatch<br /><br />Two other co-worker's who I trained joined me and we alternated turns. Since there was more than adequate rest between sets I ending with 20 left/20 right on my snatches. I followed with some doubles work and was pleased to hit five reps with my clean and press.<br /><br /><span style="font-weight: bold;">Wednesday, September 22, 2010</span><br /><br />Noon Kettlebell session outside on office building lawn.<br /><br />Z-Health R-phase Level 2 Dynamic Joint Mobility:<br /><br />24kg x 10 x 10/10 1-hand swing at the top of the minute<br /><br />Dbl 24kg x 4 x 10 Swing<br /><br />A suggestion of co-worker, Gorden Lee, to do some swings on the minute. Around set seven I was feeling it.<br /><br /><span style="font-weight: bold;">Thursday, September 23, 2010</span><br /><br />Evening Olympic Weightlifting session in my basement<br /><br />Z-Health R-phase Level 2 Dynamic Joint Mobility:<br /><br />Joe Mills Template<br /><br />Snatch (kg):<br />(40,45) x 1 warmups<br />(50, 55, 60) x 5 x 1<br />(62, 62, 62, 64, 66, 66) x 1 x 1 [001101]<br /><br />C&J (kg):<br />(60,65) x 1 x 1 warmups<br />(70, 75, 80) x 5 x 1<br />(82,84,86,88,90) x 1 x 1 [11110]<br /><br />I found out earlier in the day my training partner, Richard Maloon, reinjured his torn bicep that he recently had surgery for. He will be out at least for two weeks. I will have to suck it up and keep training. Tonight was mediocre but no surprise as I hadn't trained O-lifts since last Friday. As a result I will move down to 48/68 and try to build back up.<br /><br /><span style="font-weight: bold;">Friday, September 24, 2010</span><br /><br />Noon Kettlebell session outside on office building lawn.<br /><br />Z-Health R-phase Level 2 Dynamic Joint Mobility:<br /><br />24kg Max VO2 One-hand Swing, 8 reps/set; 15secs work/15sec rest alternating hands.<br />Total: 50 sets, 400 swings in 25 minutes<br /><br />I wanted a good conditioning session that was easy on the shoulders and this really fit the bill. The last ten sets were difficult but every swing was above parallel with a crisp hip snap, so I was pleased my form never degraded.Franklinhttp://www.blogger.com/profile/12125367865221040103noreply@blogger.com2tag:blogger.com,1999:blog-807004449292874959.post-63679213752976941412010-09-08T18:18:00.000-07:002010-09-16T18:40:02.635-07:00Glenn Pendlay interview<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhU9W5CfAvNguV_6-Vb-h6lEvT1dTLiyMbRBbjuXOxZ7CUeFvvmGbEePD4JhFq7V71XqRhVk792OAu44nXaM31JgErgXLrE7ZyhNTIK-tEB8KcN4PlT3bSo-Sg9Y2bcLkfkS1zHClxTOkRv/s1600/glennpendlay.jpeg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 280px; height: 259px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhU9W5CfAvNguV_6-Vb-h6lEvT1dTLiyMbRBbjuXOxZ7CUeFvvmGbEePD4JhFq7V71XqRhVk792OAu44nXaM31JgErgXLrE7ZyhNTIK-tEB8KcN4PlT3bSo-Sg9Y2bcLkfkS1zHClxTOkRv/s400/glennpendlay.jpeg" alt="" id="BLOGGER_PHOTO_ID_5517650526179298626" border="0" /></a><br /><br /><br />If you train the Olympic lifts and like myself are not a professional, this video of an interview of <a href="http://www.californiastrength.com/olwe.html">California Strength's</a> Coach Glenn Pendlay (see photo above with lifter Caleb Ward) by <a href="http://weightliftingepiphanies.blogspot.com/">Brian Kinsella</a> located on Brian's blog <a href="http://weightliftingepiphanies.blogspot.com/2010/08/sundays.html#comments">here</a>, contains practical information that is simple and very easy to put to immediate use. Coach Pendlay currently coaches 105+kg class lifter Caleb Ward, 105kg class lifter Donny Shankle and 94kg class lifter Jonathan North, three of the most promising young US lifters to date.<br /><br />One of the key points made in the interview is that the lifter needs to get in minimum amount of "meaningful" lifts each session. By "meaningful" he means some fairly high percentage of one's 1RM in both lifts. Another key point, used for detecting over training, is that a lifter should be able to make 90% of each lift at any training session. If lifter fails to do this for few consecutive sessions, it is an excellent indication of being over-trained. With regard to both these, the Joe Mills template seems ideal for getting in those "meaningful" lifts as well as providing a way to test close to 90% of each lift in every session.<br /><br />Training over the last week went well. I alternated days between kettlebell and Olympic weightlifting and derived benefit form all sessions. I continued to make solid progress with the Joe Mills template finishing on Tues at 72/94, both of which are post-China PRs. I'm now confident I can return to 80/100 and perhaps even more before the end of the year.<br /><br />As for kettlebell lifting very solid progress there as with a new volume and intensity PR with 32kg snatches and a first with a left hand snatch with the 40kg.<br /><br /><span style="font-weight: bold;">Wednesday, September 8, 2010</span><br /><br />Afternoon Kettlebell Session on lawn outside my office building.<br /><br />Z-Health R-phase Level 2 Dynamic Joint Mobility:<br /><br />24kg Complex Medley:<br /><br />N-OAC: N-reps of each lift One Arm Complex:<br />1. N One-hand swings<br />2. N Cleans<br />3. N Presses<br />4. N Front Squats<br />5. N Snatches<br /><br />2 x (1-OAC left, 1-OAC right)<br />7 x (1-OAC left, 1-OAC right, 2-OAC left, 2-OAC right)<br />1 x (3-OAC left, 3-OAC-right)<br />1 x (4-OAC left, 4-OAC-right)<br /><br />Total: 300 reps<br /><br />Rest between sets was around a minute. I love this type of session as it works all the basic RKC lifts with the exception of the TGU. The last three sets I substituted short, explosive dip push-presses for military presses. May try adding a windmill after the snatch to work shoulder mobility next session.<br /><br /><span style="font-weight: bold;">Thursday, September 9, 2010</span><br /><br />Today I turned 57 and gave myself a wonderful Olympic Weightlifting training session as a gift.<br /><br />Evening Olympic Weightlifting session in my basement<br /><br />Z-Health R-phase Level 2 Dynamic Joint Mobility:<br /><br />Joe Mills Template<br /><br />Snatch (kg):<br />(46, 51, 56) x 5 x 1<br />(58,60,62,64,66,68) x 1 x 1<br /><br />C&J (kg):<br />(70, 75, 80) x 5 x 1<br />(82,84,86,88,90) x 1 x 1<br />92 x 2 x 1<br /><br />Again my friend and fellow master lifter, Richard Maloon, alternated turns going through the Joe Mills template. I had another no miss night going 43/43. I ended with another single with 92 as my arms were not completely locked out on the jerk. The 2nd rep was much quicker with both the clean and the jerk. As a result next session I start the lifts at 48/72.<br /><br />Some of key points I focused on are:<br /><ul><li>Keeping the bar very close before executing the 2nd pull.</li><li>Keeping my arms loose.</li><li>Keeping my back tight.</li><li>Tightening my abs just before I catch the clean.</li><li>Pulling myself under the bar into a deep squat and catching the snatch there.<br /></li><li>Implementing a shallow quick jerk dip.</li><li>Pushing myself vertically under after the jerk dip.</li></ul><span style="font-weight: bold;">Friday, September 10, 2010</span><br /><br />Afternoon Kettlebell Session on lawn outside my office building.<br /><br />Z-Health R-phase Level 2 Dynamic Joint Mobility:<br /><br />24kg kettlebell snatch:<br />7 x 10/10<br />1 x (12/12, 13/13, 15/15)<br />Total: 220 reps<br /><br />24kg kettlebell Turkish Get-Up:<br />2 x 1/1<br />1 x 2/2<br /><br />24kg kettlebell full circle chain: up-left -> down-right -> up-right -> down-left<br /><ol><li>TGU left ascending</li><li>Snatch left</li><li>Windmill left</li><li>One-hand transfer to right</li><li>Snatch right</li><li>Windmill right</li><li>TGU right descending</li><li>TGU right ascending</li><li>Snatch right</li><li>Windmill right</li><li>One-hand transfer to left</li><li>Snatch left</li><li>Windmill left</li><li>TGU left descending</li></ol>I forgot how wonderful the windmill movement is. Note that the use of the ballistic snatch is to smoothly connect the windmill and TGU grinds.<br /><br /><span style="font-weight: bold;">Saturday, September 11, 2010</span><br /><br />Morning Olympic Weightlifting session in my basement<br /><br />Z-Health R-phase Level 2 Dynamic Joint Mobility:<br /><br />Joe Mills Template<br /><br />Snatch (kg):<br />(48, 53, 58) x 5 x 1<br />(60,62,64,66,68,70) x 1 x 1<br /><br />C&J (kg):<br />(72, 77, 82) x 5 x 1<br />(82,84,86,88) x 1 x 1<br />90 x 1 No Jerk<br />90 x 1<br />92 x 1<br />94 x 1 No Jerk<br /><br /><br />Again my friend and fellow master lifter, Richard Maloon, alternated turns going through the Joe Mills template. Richard was not to be denied today as he made all 42 of his lifts. I was doing well until I rushed a clean with 90kg leaving no energy for the jerk. I made it on on the next attempt and also with 92. Although that was all that was called for in the template, I decided to go for 94kg. I made a very difficult clean getting pinned in the hole but somehow made it up only to miss the jerk badly.<br /><br />Richard who doesn't miss a thing pointed out on some of cleans I was needlessly bouncing up on the clean recovery. This is a bad habit I started to eliminate.<br /><br />The program is now officially very challenging and can see that progress is going to take great determination and focus.<br /><br /><span style="font-weight: bold;">Sunday, September 12, 2010</span><br /><br />Kettlebell session in my basement<br /><br />Z-Health R-phase Level 2 Dynamic Joint Mobility:<br /><br />40kg x 2 x 5/5 One-hand swings<br /><br />32kg x 10 x 6/6 Snatch every minute and half<br />Total: 120 reps in 14:26<br /><br />Previously before a beginning a challenging set of snatches with the 24kg bell, I would start with a few sets of one-hand swings with the 32kg bell. This time I did the same thing only with heavier bells.<br /><br />I hit a new volume and density PR with the 32k snatches. By slowly building up with the 32kg snatch will put me in a position to start snatched the 40kg for reps.<br /><br /><span style="font-weight: bold;">Monday, September 13, 2010</span><br /><br />Afternoon Kettlebell Session on lawn outside my office building.<br /><br />Z-Health R-phase Level 2 Dynamic Joint Mobility:<br /><br />24kg Complex Medley:<br /><div><br /></div><div>N-OAC: N-reps of each lift One Arm Complex:<br />1. N One-hand swings<br />2. N Cleans<br />3. N Front Squats<br />4. N Snatches<br /></div><div>5. N Viking Push Presses</div><div><br /></div><div>(3-OAC left/3-OAC right)</div><div>(10 left/10 right/10 two-hand) swings</div><div>(3-OAC left/3-OAC right)</div><div>(10 left/10 right/10 two-hand) swings</div><div>(3-OAC left/3-OAC right)</div><div>2 x 15 x (1 left/1 right) hand-to-hand swings</div><div>(3-OAC left/3-OAC right)</div><div>2 x 15 x (1 left/1 right) hand-to-hand swings</div><div>(3-OAC left/3-OAC right)</div><div>30 two-hand swings</div><div><div><div><div>Total: 300 reps</div><div><br /></div><div>Each of the ten sets consisted of 15 reps each side of various combinations. The even sets were strictly various swings: one-hand, hand-to-hand and two-hand. The odd sets comprised the of the same 3 rep One-Arm-Complex of swings, cleans, front-squats, snatches and Viking Push Presses. Rest between sets consisted of waiting for my training partner, Gordon Lee, to complete a set of 20 two-hand swings with the 32kg bell.</div><div><br /></div><div><span style="font-weight: bold;">Tuesday, September 14, 2010</span><br /><br />Early evening Olympic Weightlifting session in my basement<br /><br />Z-Health R-phase Level 2 Dynamic Joint Mobility:<br /><br />Joe Mills Template<br /><br />Snatch (kg):<br />(50, 55, 60) x 5 x 1<br />(62,64,66,66,68,70,72) x 1 x 1 [1101111]<br /><br />C&J (kg):<br />(72, 77, 82) x 5 x 1<br />(84,86,88,90,92,94) x 1 x 1<br /><br /></div></div></div></div><div>Kettlebell Snatch:<br />32kg x 1 x 2R/1L<br /></div><div><br />Richard Maloon joined this evening and we both had great sessions. I only missed a 66kg snatch but called a "do over" since I didn't give enough umph to the pull. I then made the "do over" the three consecutively heavier lifts.<br /><br />For my cleans the cue of the day was "loose arm groove" and it worked especially well with 90kg and above where I typically get over-amped and start pulling with arms before exploding.<br /><br />I then was pleased to finally snatch the bulldog (40kg kettlebell) with my left arm which followed my first double with my right arm.<br /><br />Richard was very perceptive and noticed on my jerks I was dropping my elbows just after taking a breadth and dipping. I think it was a reactionary movement related to me no longer wasting energy on the clean recovery by going up on my toes and bouncing the bar. It took a few reps to completely get rid of it and my jerk splits improved .. thanks Richard!<br /><br /><span style="font-weight: bold;">Wednesday, September 15, 2010</span><br /><br />Afternoon Kettlebell Session on lawn outside my office building.<br /><br />Z-Health R-phase Level 2 Dynamic Joint Mobility:<br /><br />Heavy kettlebell swings:<br />40kg x 7 x 5/5 One-hand<br />40kg x 5 x 10 Two-hand<br />40kg x 1 x 5/5/ One-hand<br />40kg x 7 x 10 Two-hand<br />Total: 200 reps<br /><br />Kettlebell Squats:<br />40kg x 2 x 3/3 one-arm racked<br />40kg x 2 x 5 Goblet<br />40kg x 1 x 10 Goblet<br /><br />Misc:<br />40kg x 1 x 1 Push Press right<br />40kg x 1 x 1 Windmill right<br /><br />In an earlier post I talked about doing some heavier one-handed swings and today I did. The original goal was ten sets of five left, five right at the top of the minute but my form deteriorated during set seven. I then switched to sets of ten two-hand swings to finish the last three sets. I then did another nines sets of these at the top of every two minutes with one other one set thrown to see the form recovered .. which it did .. barely.<br /><br />For the first time as able to front squat the 40kg in the racked position on both sides. However three reps each side is all I could manage. Goblet squats were much easier as even a set of ten was not too difficult.<br /></div>Franklinhttp://www.blogger.com/profile/12125367865221040103noreply@blogger.com0tag:blogger.com,1999:blog-807004449292874959.post-8889883655121605862010-08-23T13:19:00.001-07:002010-09-07T19:57:33.808-07:0032kg snatches and the Joe Mills Olympic weightlifting template<object height="344" width="425"><param name="movie" value="http://www.youtube.com/v/9ia4xaH0t0c&hl=en&fs=1"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/9ia4xaH0t0c&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" height="344" width="425"></embed></object><br /><br /><br />The video above is of some RKC hardstyle 32kg kettlebell snatch finishers to a Olympic weightlifting session. It was over two years ago that I snatched this once with my right arm .. I'm pleased with the steady progress since. Speaking frankly, these do not look as smooth as 24kg snatches however that will improve over time as well.<br /><br /><br />For this particular Olympic weightlifting session, I used a template developed by the famous lifter, Olympic champion and coach, Joe Mills. It works great with two lifters alternating and I was extremely fortunate that fellow master lifter, Richard Maloon, trained both sessions and introduced me to this program. I had become very frustrated lately with the long commute to the club so instead I have been training the lifts in my basement.<br /><br />The program consists of graduated 21 singles of snatches followed by 21 singles of clean & jerks, both full squat lifts. Roughly starting with your 1RM snatch,<br /><ul><li>Subtract 25kg and do five singles with that weight.<br /></li><li>Add five kilos and do another 5 singles.<br /></li><li>Again add five kilos and do another 5 singles.<br /></li><li>Do five more singles adding 2kg to each rep.<br /></li><li>If all lifts are made try a bonus lift by adding another 2kg.</li></ul>If the bonus is made start the next session 2kg more than the start of the previous session. If lifts are missed, subtract 2kg to start the next session. There is no required assistance work; just the lifts. I've done this program twice now, and does not leave much left for anything else. For details on the Mill's program check out the wonderful article, <a href="http://s9.zetaboards.com/Strength_Discussion/topic/226254/1/">here</a>, by Coach Gary Valentine, who train under coach Mills.<br /><br /><br />Although pleased to be snatching the 32kg for reps, to put things in perspective, below is a video of the extraordinary Derek Toshner, RKC II, setting the record of 207 snatches with the 32kg bell in ten minutes (also know as the UST or "Ultimate Snatch Test"; for more records go to Jared Saviks site, <a href="http://fitnessyoucanuse.com/SSST.html">here</a>). Derek, a former Div III National Record for as 10000 meter relay team member, is also a serious rock climber .. these guys are known to be exceptionally lean and powerful so his performance below not too surprising. Also a shout out to rep counter Melissa Schmidt, RKC, who recently earned her RKC title and was on Team Hartle, the same RKC instructor certification team I assisted on back in July.<br /><br /><br /><object height="385" width="480"><param name="movie" value="http://www.youtube.com/v/hrHOvkBbZIA?fs=1&hl=en_US"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/hrHOvkBbZIA?fs=1&hl=en_US" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" height="385" width="480"></embed></object><br /><br /><br /><br /><br /><span style="font-weight: bold;"><br />Thursday, August 19, 2010</span><br /><br />Afternoon Kettlebell Session on lawn outside my office building.<br /><br />Z-Health R-phase Level 2 Dynamic Joint Mobility:<br /><br />24kg snatch:<br />5 x 10/10<br />Time: 100 reps in 4:38<br /><br />24k MP<br />10 x 1/1<br />1 x 2-rung ladder<br /><br />The 24kg snatch 5 minute snatch test is getting easier with five sets of ten each side. Or more honestly, easier but still far from "easy".<br /><br /><span style="font-weight: bold;">Saturday, August 21, 2010</span><br /><br />Morning Olympic Weightlifting Session at Donny's Industrial Bay:<br /><br />Z-Health R-phase Level 2 Dynamic Joint Mobility:<br /><br />Snatch (kg):<br /><br />40 x 1 x 4<br />50 x 2 x 2<br />55 x 1 x 2 10<br /><br />I had to leave as soon as my back acted up on my second rep with 55. The long commute to Donny's does not seem to go well with lifting there. As a result, I made a decision to train at home if I trained at all.<br /><br /><span style="font-weight: bold;">Tuesday, August 24, 2010</span><br /><br />Afternoon Kettlebell Session on lawn outside my office building.<br /><br />Z-Health R-phase Level 2 Dynamic Joint Mobility:<br /><br />24kg x 11 x 10/10 snatch<br /><br /><span style="font-weight: bold;">Wednesday, August 25, 2010</span><br /><br />Evening Kettlebell Session in my basement<br /><br />Z-Health R-phase Level 2 Dynamic Joint Mobility:<br /><br />32kg x 3 5/5 snatch<br /><br /><span style="font-weight: bold;">Thursday, August 26, 2010</span><br /><br />Afternoon Kettlebell Session on lawn outside my office building.<br /><br />Z-Health R-phase Level 2 Dynamic Joint Mobility:<br /><br />32kg x 5 x 10/10 One-hand swing<br />32kg x 2 1/1 Push Press<br />32kg x 2 x 2/2 Push Press<br />32kg x 2 x 2/2 C&PP<br /><br /><br />Evening Olympic Weightlifting Session in my basement.<br /><br />Z-Health R-phase Level 2 Dynamic Joint Mobility:<br /><br />Joe Mills Template:<br /><br />Snatch (kg):<br />40 x 5 x 1<br />45 x 5 x 1 10111<br />50 x 5 x 1 11011<br />52, 54, 56, 58, 60, 62 x1<br /><br />Clean & Jerk (kg):<br />60 x 5 x 1<br />65 x 5 x 1<br />70 x 5 x 1<br />72, 74, 76, 78, 80, 82 x 1<br /><br />This was the first time Richard Maloon and I alternated as we trained using the Joe Mills template. I made all 42 lifts again so next session I start with 42/62.<br /><br /><br /><span style="font-weight: bold;">Friday, August 27, 2010</span><br /><br />Afternoon Kettlebell Session on lawn outside my office building.<br /><br />Z-Health R-phase Level 2 Dynamic Joint Mobility:<br /><br />24kg x 11 x 10/10 snatch<br />24kg x 2 2-rung MP<br />Double 24kg x 1 x 3 MP<br /><br /><span style="font-weight: bold;">Saturday, August 28, 2010</span><br /><br />Morning Olympic Weightlifting Session in my basement.<br /><br />Z-Health R-phase Level 2 Dynamic Joint Mobility:<br /><br />Joe Mills Template:<br /><br />Snatch (kg):<br />42 x 5 x 1<br />47 x 5 x 1 10111<br />52 x 5 x 1 11011<br />54, 56, 58, 60, 62, 64 x1<br /><br />Clean & Jerk (kg):<br />62 x 5 x 1<br />67 x 5 x 1<br />72 x 5 x 1<br />74, 76, 78, 80, 82,84 x 1<br /><br />For the 2nd time Richard Maloon and I alternated as we trained using the Joe Mills template. I made all 42 lifts again so next session I start with 44/64.<br /><br /><br /><span style="font-weight: bold;">Tuesday, August 31, 2010</span><br /><br />Afternoon Kettlebell Session on lawn outside my office building.<br /><br />Z-Health R-phase Level 2 Dynamic Joint Mobility:<br /><br />300 We are Sparta! 24kg snatch complex ladder<br /><br />Left:<br />1. One-hand swing<br />2. Clean<br />3. Press<br />4. Front Squat<br />5. Snatch<br />6. Swing transfer to right<br /><br />Right:<br />1. One-hand swing<br />2. Clean<br />3. Press<br />4. Front Squat<br />5. Snatch<br />6. Swing transfer to left<br /><br />This is one rung. The sequence (the 2nd rung) is then repeated but each lift is done twice. This results in 3 reps per arm for each of the five lifts.<br />Number of completed two rung complex ladders: 10<br />Total reps: 300<br /><br />It was 95 deg and humid. I started the first five ladders every two minutes but then slowed down so that the next five ladders took over thirteen minutes. A very simple but very demanding session.<br /><br />Evening Olympic Weightlifting session in my basement.<br /><br />Z-Health R-phase Level 2 Dynamic Joint Mobility:<br /><br />Joe Mills Template:<br /><br />Snatch (kg):<br />44 x 5 x 1<br />49 x 5 x 1 10111<br />54 x 5 x 1 11011<br />56.58,60,62 x1<br /><br />Clean & Jerk (kg):<br />64 x 5 x 1<br />69 x 5 x 1<br />74 x 5 x 1<br />76, 78, 80, 82,84,86 x 1<br /><br />Again Richard Maloon and I alternated as we trained using the Joe Mills template for the 3rd time. I made all 42 lifts with a string of 126/126 made lifts over three sessions. Next session I start with 46/66.<br /><br /><span style="font-weight: bold;">Saturday, September 3, 2010</span><br /><br />Morning Olympic Weightlifting Session in my basement.<br /><br />Z-Health R-phase Level 2 Dynamic Joint Mobility:<br /><br />Joe Mills Template:<br /><br />Snatch (kg):<br />46 x 5 x 1<br />51 x 5 x 1 10111<br />56 x 5 x 1 11011<br />58 x 2 x1 01<br />60 x 2 x 1 01<br />62 x 1<br /><br />Clean & Jerk (kg):<br />66 x 5 x 1<br />71 x 5 x 1<br />76 x 5 x 1<br />78, 80, 82,84,86,88 x 1<br /><br />Today my training partner Richard participated and didn't miss a lift. As a result he moves up to 44/64. I had a tough time with the snatches, missing 4 of the 20 lifts (no bonus) and as a result following the rules of the template have to drop down 2kg for the start of next snatch session to 44kg.<br /><br />Somehow I gutted it out with the clean and jerks and didn't miss a lift and actually got more confident as the weights got heavier. As a result I will start c&j's at 68kg next session.<br /><span style="font-weight: bold;"><br />Sunday, September 4, 2010</span><br /><br />Afternoon Kettlebell Session at Ogunquit Beach, Maine<br /><br />Z-Health R-phase Level 2 Dynamic Joint Mobility:<br /><br />300 We are Sparta! 24kg crazy combo:<br />Various combinations of<br />1. front squats<br />2. one-hand swings<br />3. two-hand swings<br />4. presses<br />5. push-presses<br />6. snatches<br />Total: 300 reps<br /><br />Another great day at the beach. Plenty of rest between sets as I trained in the wet sand facing the surf.<br /><br /><span style="font-weight: bold;">Monday, September 5, 2010</span><br /><br />Evening Olympic Weightlifting Session in my basement.<br /><br />Z-Health R-phase Level 2 Dynamic Joint Mobility:<br /><br />Joe Mills Template:<br /><br />Snatch (kg):<br />44 x 5 x 1<br />49 x 5 x 1<br />54 x 5 x 1<br />58,60,62,64,66 x 1<br />68 x 1<br /><br />Clean & Jerk (kg):<br />68 x 5 x 1<br />73 x 5 x 1<br />78 x 5 x 1<br />80, 82,84,86,88 x 1<br />90 x 4 x 1 0111<br /><br />This was the fifth session I used the Joe Mills template but the first time I trained using it without a partner. Fortunately, I was well rested and sufficiently psyched to get through it.<br /><br />The snatches were so easy I gave myself an additional bonus and easily made 68. This is still only 85% of one 1RM of 80kg but I purposely started this program very conservatively to build confidence as I had struggled greatly with regaining my previous groove.<br /><br />In the clean and jerk, my only miss was my first jerk with the 90kg bonus. The clean was so surprisingly easy I rush the jerk. I then proceeded to clean and jerk 90 three more times to prove the missed jerk was an anomaly. Next session I start the lifts at 46/70.<br /><br /><span style="font-weight: bold;">Tuesday, September 6, 2010</span><br /><br />Afternoon Kettlebell Session on lawn outside my office building.<br /><br />Z-Health R-phase Level 2 Dynamic Joint Mobility:<br /><br />300 We are Sparta! 24kg swing medley:<br />10 x ( 10 left, 10 right, 10 2-hand) swings<br />Total: 300 reps<br /><br />Pressing :<br />24 kg x 1/1 MP<br />24 kg x 1 x 2/2 MP<br />24 kg x 1 x 3/3 C&P<br />24 kg x 1 x 4/4 C&P<br />24 kg x 1 x 5/5 C&P<br />24 kg x 1 x 6/6 C&P<br />32 kg x 1 right MP<br />24kg x 1 x (8 left, 10 right) C&P<br />24kg x 10/10 Viking Push Press<br />32kg x 1 x (2 left, 5 right) Viking Push Press<br /><br />This was a fun session as we had three additional lifters I trained all participating. Every lifter made a some kind of pressing PR .. lots of encouragement. This was a little more volume than typical. The ten sets of 30 rep swing combo of ten left, ten right and ten two-handed was more challenging then I thought it would be. OTOH, presses felt very strong.<br /><br /><span style="font-weight: bold;"></span>Franklinhttp://www.blogger.com/profile/12125367865221040103noreply@blogger.com0tag:blogger.com,1999:blog-807004449292874959.post-4836087828681611752010-08-17T14:59:00.000-07:002010-08-20T06:00:23.749-07:0090 lb (41kg) snatch kettlebell PR<span style="font-weight: bold;"><div><span class="Apple-style-span" style="font-weight: normal;">This evening I snatched the 90 lb kettlebell with my right arm at the Olympic weightlifting club at the end of the session. I was prepped for it as I had just completed dead lifts and I knew the bell would feel lighter than normal. I'm sure all the 32kg snatching I had been doing lately helped push me over top. Next I want to snatch it with my weaker left arm which I believe is a few weeks to a month away.<br /><br />Lately, I've have been getting spammed by Chinese bloggers who leave comments containing disguised trailing ellipsis like this</span></div><div><span class="Apple-style-span" style="font-weight: normal;"><br /></span></div><div><span class="Apple-style-span" style="font-weight: normal;"><a href="http://franklinskbtrainingblog.blogspot.com/2010/08/90-lb-41kg-snatch-kettlebell-pr.html">....................................</a><a href="http://franklinskbtrainingblog.blogspot.com/2010/08/90-lb-41kg-snatch-kettlebell-pr.html"> </a>(this one just takes you back here)</span></div><div><span class="Apple-style-span" style="font-weight: normal;"><br /></span></div><div><span class="Apple-style-span" style="font-weight: normal;">which when clicked take unsuspecting readers to porno sites. As a result I have enabled comment moderation .. what a pain in the butt!</span></div><div><span class="Apple-style-span" style="font-weight: normal;"><br /></span></div><div><span class="Apple-style-span" style="font-weight: normal;">The video below of me performing a few snatch pulls with 85kg was taken in my basement dungeon on Monday .. the lighting is horrendous but as minimal as a place to train in, it works. Also my apology for the rotated image.<br /><br /><object height="385" width="480"><param name="movie" value="http://www.youtube.com/v/8PdW_od3X-k?fs=1&hl=en_US"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/8PdW_od3X-k?fs=1&hl=en_US" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" height="385" width="480"></embed></object><br /><br /></span></div><div><span class="Apple-style-span" style="font-weight: normal;"><br /></span></div><div><span class="Apple-style-span" style="font-weight: normal;"><br /></span></div>Monday, August 16, 2010</span><br /><br />Afternoon Kettlebell Session on lawn outside my office building.<br /><br />Z-Health R-phase Level 2 Dynamic Joint Mobility:<br /><br />Ballistics:<br />32kg x 5 x 20 Two-hand swings<br />24kg x 5 x 10/10 One-hand swings<br /><br />Grinds:<br />24kg x 5 x 1/1 C+MP<br />32kg x 3 x 1/1 C+PushPress<br /><br />Evening Olympic Weightlifting session in my basement dungeon:<br /><br />Snatch (kg):<br />40 x 2 x 3 Standing squat snatch<br />50 x 3 x 2 101111<br />55 x 2 x 2<br />60 x 3 x 2 110101<br />65 x 1 x 1<br />70 x 1 x 1<br />75 x 1 x 1 0<br /><br />Snatch Pull (kg):<br />70 x 2 x 3<br />75 x 2 x 2<br />80 x 1 x 2<br />85 x 1 x 2<br /><br />Snatch Grip Dead (kg):<br />90 x 1 x 2<br /><br />Front Squat (kg):<br />70 x 5<br />80 x 3<br />90 x 2<br /><br />Had to switch to the 24kg bell after five sets of twenty two-hand swings with the 32kg bell. On the MP and PushP, really worked the negative. My left side in particular exhibits a large dead range centered around half way up.<br /><br />My Olympic lifting session in the evening wasn't too bad considering all the training of the last week, however I was a bit surprised at how difficult a double front squat with 90kg was.<br /><br /><span style="font-weight: bold;">Tuesday, August 17, 2010</span><br /><br />Afternoon Kettlebell Session on lawn outside my office building.<br /><br />Z-Health R-phase Level 2 Dynamic Joint Mobility:<br /><br />Ballistics:<br />24kg x 15 x 10/10 One-hand swings<br /><br />Grinds:<br />24kg x 2 x 200 yard Farmers walk<br />Dbl 24kg x 1 x 200 yard Farmers walk<br /><br /><br /><span style="font-weight: bold;">Thursday, August 19, 2010</span><br /><br />Afternoon Kettlebell Session on lawn outside my office building.<br /><br />Z-Health R-phase Level 2 Dynamic Joint Mobility:<br /><br />Ballistics Complex Superset:<br />A1: 24kg x 10/10 Snatch<br />A2: 24kg x 10/10 One-hand swings<br />Total supersets: 5<br /><br />Grinds:<br />24kg x 5 2-rung MP<br /><br />Evening Olympic Weightlifting session at Donny's Garage:<br /><br />Z-Health R-phase Level 2 Dynamic Joint Mobility:<br /><br />Clean & Jerk (kg):<br />50 x 2 x (2+2)<br />60 x 2 x (2+2)<br />70 x 2 x (2+2)<br />80 x 2 x (2+2)<br />80 x 4 x (1+1)<br />85 x 1 x (1+1)<br />90 x 2 x 1 00<br /><br />Clean-grip Deadlift (kg):<br />90 x 2<br />100 x 2<br />110 x 1<br />120 x 1<br />132 x 1<br /><br />Kettlebell Ballistics:<br />90lb x 1 right snatch 0<br />90lb x 1 right snatch PR<br />32kg x 1 x 5/5 snatch<br />90lb x 1 x 5/5 one hand swing<br /><br />Kettlebell grinds:<br />32kg x 1 right MP<br />32kg x 1 left MP 0<br /><br />I was having some trouble with the clean recovery. Coach Yasha Kahn recommended tightening my abs as I made the catch. The result was a much easier recovery. Unfortunately by the time I got to 90kg I was too fatigued to clean it. My forward knee on my jerk was not perpendicular to the ground. As the weight gets heavier I need to work on dropping straight down into my split instead of landing a bit forward with a stiff back leg.<br /><br />Clean grip deadlifts were very difficult although I did PR with 132kg, a 2kg improvement.<br /><br />Finally, on my second attempt, I snatched a 41kg or 90lb kettlebell with my right arm. I adjusted by rotating my thumb backwards on the swing to better load my hips and then lifted the bell directly over my head instead of slightly to the right side. It shouldn't be too long before I'm doing reps with my right side. Snatching with my left is going to take another month as I need to build up some 40kg one-hand swing volume with my left.<br /><br />After easily pressing the 32kg bell with my right, I only succeeded in getting it an inch or two above my shoulder with my left. Nailing it with my left is a long term project due to a thirty year old wrestling injury when I separated it.Franklinhttp://www.blogger.com/profile/12125367865221040103noreply@blogger.com2tag:blogger.com,1999:blog-807004449292874959.post-34364827683487411042010-08-09T17:41:00.000-07:002010-08-17T17:40:20.953-07:00Some K-Bell Progress<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbR8bocRXAm25iLXYkpAtMloKdnbDXYF-8eSqzFC-1E7s1Uhkhnr9QQvJsLWpCwXg1psdRaFDeY3Be1hzW5IPztzskpSUqGDjk7Fe_tX0Vno2ZZu6Kr8MXGN1rmhVxKC32OdWEENDREJxO/s1600/6_25_1001_15_21PM.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 268px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbR8bocRXAm25iLXYkpAtMloKdnbDXYF-8eSqzFC-1E7s1Uhkhnr9QQvJsLWpCwXg1psdRaFDeY3Be1hzW5IPztzskpSUqGDjk7Fe_tX0Vno2ZZu6Kr8MXGN1rmhVxKC32OdWEENDREJxO/s400/6_25_1001_15_21PM.jpg" alt="" id="BLOGGER_PHOTO_ID_5506008388108488546" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEij-ZcMZB-NxXrw-mIY3IJ6EBftK4QPuJNqpUu4eZlZ2_BolYh4uDNSyJagVT35MTfhF1EJxOQOzrS3psjXzb6rYzyceu7LjUgWlhxqmHVVjyTOrDAC4RGKHN0yCG82DgWpWMw-gtJoEicu/s1600/6_25_1011_15_16AM.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 268px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEij-ZcMZB-NxXrw-mIY3IJ6EBftK4QPuJNqpUu4eZlZ2_BolYh4uDNSyJagVT35MTfhF1EJxOQOzrS3psjXzb6rYzyceu7LjUgWlhxqmHVVjyTOrDAC4RGKHN0yCG82DgWpWMw-gtJoEicu/s400/6_25_1011_15_16AM.jpg" alt="" id="BLOGGER_PHOTO_ID_5506008094004244882" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEileCCwOgt4sRKmMWRSnShpuqHgECo_60rWzS1iFPQ7R20PpkG1T3lsPMgb3L88hpwH96WPy8bcQrb-DdDBVq3W-zT0IiqOLOvR4BucYCRHGDwFKseMP6zN6_Ysezrc08dK1kz7maTIzIJx/s1600/6_25_1010_24_20AM.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 268px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEileCCwOgt4sRKmMWRSnShpuqHgECo_60rWzS1iFPQ7R20PpkG1T3lsPMgb3L88hpwH96WPy8bcQrb-DdDBVq3W-zT0IiqOLOvR4BucYCRHGDwFKseMP6zN6_Ysezrc08dK1kz7maTIzIJx/s400/6_25_1010_24_20AM.jpg" alt="" id="BLOGGER_PHOTO_ID_5506008087737765298" border="0" /></a><br />The above photos are taken from the June 2010 RKC Kettlebell instructor certification. It would be impossible to believe that an organization could run a better three day week of hand's on kettlebell instruction than the RKC provides.<br /><br />It was four months ago when I began to train to re-certify as an RKC instructor. In particular, I had a plan to hit the required one hundred 24kg kettlebell snatches in five minutes. It took two and a half months to achieve after not training kettlelbell in over a year .. I had to ditch them as the Olympic Weightlifting sessions were too demanding (yes, both my body and mind were very slow to acclimate to this new way of training). Originally I was going to shoot for five sets of ten left, ten right on the top of the minute but I just couldn't handle it .. with a few weeks remaining before the cert, when self-tesing, after the third set my arms were completely fatigued.<br /><br />Changing plans, I found that I could make a hundred snatches in five minutes by doing five sets of nine left, nine right, getting ahead of the clock a few seconds each minute and then blasting out another five left, five right to make a hundred. Earlier this week on a whim, I tested ten left/ten right and nailed it with seven seconds to spare. <span style="font-weight: bold;"></span><span style="font-weight: bold;"><br /><br /><span style="font-weight: bold;"></span></span>Although I'm pleased with achieving this mini-goal, to put it in perspective Faisal Eno, RKC II, can fairly easily do ten sets of ten left, ten right on the minute to routinely pass the SSST. Its probably to late for me to make that kind of gain but I can still approach it incrementally and get as close as possible as this ole body will allow.<br /><br /><span style="font-weight: bold;">Monday, August 9, 2010</span><br /><br />Afternoon Kettlebell Session on lawn outside my office building.<br /><br />Z-Health R-phase Level 2 Dynamic Joint Mobility:<br /><br />32kg Kettlebell:<br /><br />5 x 20 Two-hand swing<br />2 x 10/10 One-hand swing<br />1 x 5/5/5/5 One-hand swing<br />2 x 5/5/5/5 Round-about swing<br /><br />1 x 2-rung 24kg TGU<br /><br />It was extremely humid so I ditched snatching to keep my hands from getting abused. This heavy swing session felt challenging<br /><br /><span style="font-weight: bold;">Tuesday, August 10, 2010</span><br /><br />Morning Olympic Weightlifting Session in my basement dungeon<br /><br />Z-Health R-phase Level 2 Dynamic Joint Mobility:<br /><br />Back Squat (kg):<br />70 x 10<br />85 x 6<br />95 x 5<br />105 x 2<br /><br />I had nothing this morning. This was supposed to be the 2nd session of the 1st week of my 3rd three week cycle of the 1974 Russian Squat Routine. It called for five sets of five with 85% of 1RM which works out to 112kg. I had trained ten consecutive days, rested for one and restarted on Monday but the single day of rest was not sufficient. I knew something was up as my left hip and lower right back were sore. One of these is usually not enough to slow me down but with both acting up I knew I would be in trouble. Am I overtrained? Yes, but still considerably better than how I felt the last time I did the harder 1976 version of the RSR. I couldn't even complete it and had drop my competition lifts 25% to get through standard sessions.<br /><br /><span style="font-weight: bold;">Wednesday, August 11, 2010</span><br /><br />Afternoon Kettlebell Session on lawn outside my office building.<br /><br />Z-Health R-phase Level 2 Dynamic Joint Mobility:<br /><br />24kg Kettlebell<br /><br />5 x 10/10 snatch at the top of the minute.<br />Time: 100 reps in 4:47 PR<br /><br />5 x 2-rung MP ladder<br /><br />A quick session low volume session was what I had planned and I achieved it. I also PR-ed in being able to perform five sets of ten each side of snatches with the 24kg bell at the top of the minute with 13 seconds to spare. Right now it seems impossible to keep that pace up for another five sets but thats my long term goal in conquering the SSST (Secret Service Snatch Test) .. 200 hundred snatches in 10 minutes.<br /><br />During my military presses, I really engaged my lat on the negative and this really helped my weaker left side.<br /><br /><span style="font-weight: bold;">Thursday, August 12, 2010</span><br /><br />Afternoon Kettlebell Session on lawn outside my office building.<br /><br />Z-Health R-phase Level 2 Dynamic Joint Mobility:<br /><br />24kg Kettlebell<br /><br />10 x 8/8 Snatch at the top of every 1:30<br /><br />4 x 2-rung MP<br />1 x (1,2,2) C&P<br />1 x 6 C&P left<br />1 x 10 C&P right<br /><br />Evening Olympic Weightlifting session at Donny's Industrial Bay:<br /><br />Snatch (kg):<br />40 x 2 x 3<br />40 x 1 x 4<br />50 x 3 x 3<br />55 x 2 x 2 1110<br />60 x 3 x 2 001101<br />40 x 3 x 3 HighHang Snatch<br /><br />The afternoon kettlebell session started pretting easy with me putting on the breaks with sets of eight left/eight right 24kg snatches but got out of hand in the press ladders as I ended by maxing out on clean-and-press ladders with both arms. The clean really helps me load my lats and core more than the negative from a the pressing.<br /><br />The kettlebell session left me very flat for the evening Olympic weightlifting snatch session. On the plus side, Yasha Kahn, snatch silver medalist at the 2010 Nationals in the 105 kg men's weight class, helped at the end of the evening with low weight almost standing snatches to teach me how to get in the rock bottom position of snatch as comfortably and quickly as possible.<br /><br /><span style="font-weight: bold;">Friday, August 13, 2010</span><br /><br />Afternoon Kettlebell Session on lawn outside my office building.<br /><br />Z-Health R-phase Level 2 Dynamic Joint Mobility:<br /><br />24kg Kettlebell Complex<br />1. 5 Swings Left<br />2. 5 Cleans Left<br />3. 5 Push Presses Left<br />4. 5 Snatches Left<br />5. 5 Swings Right<br />6. 5 Cleans Right<br />7. 5 Push Presses Right<br />8. 5 Snatches Right<br />9. Rest 90 secs<br />10 Repeat 1 through 9 four more times<br /><br />This session is a modified version of one of the sessions described here:<br /><br /><a href="http://www.dragondoor.com/articler/mode3/587/">Kettlebells and Time Travel - Regaining Time and Escalating Energy by Geoff Neupert, Master RKC.</a><br /><br />Geoff, a competitive Olympic lifter, is one of the best out there in knowing how get the most out of a short intense Kettlebell session. My modification consisted of replacing the Military Presses with Push-Presses. This template may look easy but it isn't .. the last time through the complex I had to add a 15 second rest between my weaker left side push presses and snatches as I could no longer hold onto the bell. The whole session was over in 15 minutes and I was smoked.<br /><br /><span style="font-weight: bold;">Saturday, August 14, 2010</span><br /><br />Afternoon Kettlebell Session on Donny's Industrial Bay.<br /><br />Z-Health R-phase Level 2 Dynamic Joint Mobility:<br /><br />Clean & Jerk (kg):<br />40 x 2 x 4 Almost standing squat clean<br />50 x 1 x 5 Almost standing squat clean<br />60 x 1 x (3+1)<br />70 x 1 x (2+1)<br />80 x 1 x (2+1)<br />85 x 1 x (1+1)<br />90 x 1 x (1+1) Pressout<br />90 x 1 x (1+1)<br />95 x 1 x (1+1) Pressout<br />100 x 2 x 1 00<br />90 x 3 x (1+1) 001111<br /><br />Power Jerks (kg):<br />60 x 3 x 3<br /><br />Front Squat (kg):<br />60 x 8<br />70 x 5<br />80 x 3<br />85 x 3<br />90 x 3<br /><br />32kg x 1 x 4/4 kettlebell snatch<br /><br />A solid session. I had a horrible press-out but I did get 95kg over head somehow for the first time in four months. Coach Ben Fuller suggested I needed to work on quickness and suggested Power Jerks. He noticed I was coming up far too slow from the dip and creating separation of the bar. He stressed I should be pushing from the shoulders for I push under the bar and dip.<br /><br /><span style="font-weight: bold;">Sunday, August 15, 2010</span><br /><br />Afternoon Kettlebell Session in my basement dungeon<br /><br />Z-Health R-phase Level 2 Dynamic Joint Mobility:<br /><br />32kg Kettlebell<br />10 x 5/5 Snatch<br />Time: 100 reps in 15 mins 30 secs<br /><br />My goodness, I really hit the groove with these 32kg bell snatches. Two weeks I did seventy over a longer time period and struggled .. today these were really solid and fluid. This is exciting as I know as continue to get more volume with this heavier bell, the 90 lb-er at the club is eventually getting snatched.Franklinhttp://www.blogger.com/profile/12125367865221040103noreply@blogger.com2tag:blogger.com,1999:blog-807004449292874959.post-78820510032265821892010-07-11T20:15:00.000-07:002010-08-09T17:41:13.214-07:00A focus on squats<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEinMyKKtoiE3N-UtXh77faQR5sYNxkCXFuY9qCSwC-zDBswVqM0Ope07SNUk2HTmgpPvhmPM0HkkXodCyPXMyVIh2ocRmfp-y5G6iz2eMAiKTo5vEKXZRl0wI67buFSrLqJsg04S-KtE3kQ/s1600/Pisarenko-Olympic-Squats.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 300px; height: 264px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEinMyKKtoiE3N-UtXh77faQR5sYNxkCXFuY9qCSwC-zDBswVqM0Ope07SNUk2HTmgpPvhmPM0HkkXodCyPXMyVIh2ocRmfp-y5G6iz2eMAiKTo5vEKXZRl0wI67buFSrLqJsg04S-KtE3kQ/s400/Pisarenko-Olympic-Squats.jpg" alt="" id="BLOGGER_PHOTO_ID_5501695524756849250" border="0" /></a><br /><div><span style="font-weight: bold;"><br /></span><span>The first time I saw the photo above of multi-time Olympic Weightlifting Super-heavyweight World Champion, Anatoly Grivorevitch Pisarenko, was in Marty Gallagher's "The Purposeful Primitive". This book was a great introduction to using barbells for strength and size and was aimed at the general audience. This photo is absolutely incredible as it is if the former world champion is using the 460+lbs barbell as part of his morning stretch routine. </span><span style="font-weight: bold;"><br /><br /></span><span>Since returning back from my RKC kettlebell instructor re certification, I have been adding a lot more kettlebell training. As a result I have been lifting more frequently but keeping each session the volume moderate side .. gone are the days of ten ton volume sessions.<br /><br />Over the last seven weeks I have completed two three week cycles of the 1974 Russian Squat Routine with a week off in between. It has been successful; I have added 5% to 1RM back squat and do not feel overtrained. I have been asked by few lifters for details about this program so I have summarized the three session of each week below. (Details of this program and comparisons to the much more difficult 1976 version can be found in the highly recommended Olympic Weightlifting tome "The Weightlifting Encyclopedia" by Arthur Drecshler .. a must for the serious lifter).<br /><br />Week 1: (1Rm% x Sets x Reps)<br /></span><ol><li>75% x 4 x 5</li><li>85% x 5 x 5</li><li>60% x 4 x 3</li></ol><span>Week 2: (1Rm% x Sets x Reps)<br /></span> <ol><li>80% x 3 x 5</li><li>85% x 6 x 5</li><li>60% x 4 x 3</li></ol> <span>Week 3: (1Rm% x Sets x Reps)<br /></span> <ol><li>75% x 4 x 3<br /></li><li>85% x 3 x 3<br /></li><li>60% x 4 x 3</li></ol>I have modified the above program by following a suggestion of the author whereby front squats replace back squats for the third week. This is to help those like myself that have difficulty recovering from cleans.<br /><br />The video of my most recent 90kg c&j taken at Donny's Industrial Bay shows quite a few areas needing technique re-work:<br /><ul><li>My arms bend prematurely prior to the 2nd pull.</li><li>My feet on the clean catch are pointed too far to the sides.<br /></li><li>My left elbow is too low on the clean recovery.</li><li>My head does not pop through on the jerk.</li><li>My rear leg on the jerk split is too stiff.</li><li>My rear foot on the jerk split should not be flat footed but instead should have landed on the ball of the foot to provide cushioning when pushing under.</li></ul>Its been a long road trying to get back to the 100kg c&j I performed back in January. Back then I was able to perform five sets of double c&j with 90kg where as now I struggle with a single.<br /><br /><span class="Apple-style-span" style="border-collapse: separate; color: rgb(0, 0, 0); font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;font-family:'Times New Roman';font-size:medium;" ><span class="Apple-style-span" style="border-collapse: collapse;font-family:arial,sans-serif;font-size:13px;" ><div><br /><object height="385" width="480"><param name="movie" value="http://www.youtube.com/v/weHGxHdMcCA&hl=en_US&fs=1"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/weHGxHdMcCA&hl=en_US&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" height="385" width="480"></embed></object><br /><br /></div></span></span><span style="font-weight: bold;">Sunday, July 11 2010</span><br /><br />Evening Kettlebell Session in my basement dungeon<br /><br />Z-Health R-phase Level 2 Dynamic Joint Mobility<br /><br /><br />Back Squat (kg):<br />70 x 1 x 12<br />85 x 1 x 5<br />102 x 1 x 5<br />110 x 5 x 5<br /><br />Front Squat (kg):<br />70 x 1 x 5<br />80 x 1 x 5<br />90 x 1 x 3<br />100 x 1 x 1<br />108 x 1 x 1<br /><br />Jerk Dips (kg):<br />115 x 1 x 3<br />125 x 1 x 2<br />140 x 1 x 1<br /><br />Rack Holds (kg):<br />150 10 secs<br />160 10 secs<br /><br />I will be flying out to Petaluma for a business trip early tomorrow morning and due to making very late reservations, will not be at my hotel until 9pm. This means no training tomorrow so I instead I moved up day two of the first week of the 1974 Russian Squat Routine. This calls for a grueling five sets of five with 85% which I bumped up a little under three kilos to 110. With the exception of set three when I waited too long between reps but was still able to grind it out, the other four sets were the easiest they have ever been with this weight. This is the second three week RSR cycle I am attempting to complete back to back. The theory behind this program is it slowly builds squat strength but leaves enough for the lifter to also work the competition lifts.<br /><br />As with my variation on this program I follow the back squats with working up to the heaviest possible front squat single I can handle. Well my choice of 108 for the last attempt was wise as I barely made it. </div><br /><div> </div><strong>Tuesday, July 13 2010</strong><div> </div><br /><div> </div>Early morning session at the Redwood Club in Petaluma, CA<br /><div> </div><br /><div>Z-Health R-phase Level 2 Dynamic Joint Mobility </div><br /><div>Back Squat (kg): </div>60 x 1 x 12<br /><div>80 x 4 x 5 </div><br /><div> </div>24kg Kettebell Snatch:<br /><div>6 x 10/10 @ 1:30</div>8 x 5/5 @ 1:00<br /><div>Total: 200 reps/19 min</div><br /><div> </div>1 x 24kg 2-rung MP<br /><br />I completed the 1st week of my second 1974 RSR three week cycle. I moved onto a kettlebell session where I did 200 snatches of the 24kg bell in just under 19 minutes. This was followed by a single 2-rung ladder of Military presses which were embarrassingly difficult.<br /><br /><strong>Wednesday, July 14 2010</strong><div> </div><br /><div> </div>Early morning session at Myles-Ahead in Rohnert Park, CA<br /><div> </div><br /><div>Z-Health R-phase Level 2 Dynamic Joint Mobility </div><br />Snatch (kg):<br />40 x 3 x 3<br />50 x 2 x 2<br />55 x 1 x 2<br />60 x 1 x 2<br />63 x 3 x 2<br /><br />Clean and Jerk (kg):<br />60 x 2 x 2<br />72 x 2 x 2<br />80 x 3 x 2<br /><br />Clean High Pulls (kg):<br />85 x 1 x 2<br />90 x 1 x 2<br />95 x 1 x 2<br /><br />Clean grip Deadlift with Shrug and slow negative (kg):<br />100 x 1 x 2<br />105 x 1 x 2<br />110 x 1 x 2<br /><br />Front Plank with 10kg plate on back for one minute.<br /><br />Its always great to be back at Myles-Ahead. Freddie put me through a challenging session pointing out numerous areas of where I needed to make adjustments:<br /><br /><ul><li>During a hang snatch, pitch the shoulders back and get the chest out .. hang snatch at the knee as this takes the arms out of the lift</li></ul><div><ul><li>During the snatch setup my knees should be in front of my elbows</li><li> My snatch and clean hip pop should be performed explosively forward and UP</li><li>My jerk push under the bar should occur just as the bar leaves the shoulders .. not before and not after</li><li>My head should "pop" through the jerk</li></ul><strong>Thursday, July 15 2010</strong><div> </div><br /><div> </div>Early morning session at the Club One Fitness in Petaluma, CA<br /><div> </div><br /><div>Z-Health R-phase Level 2 Dynamic Joint Mobility </div><br /><div>Back Squat (kg): </div>61 x 1 x 12<br /><div>84 x 4 x 5 </div>105 x 3 x 5<br /><br />Front Squat (kg):<br />61 x 1 x 12<br />80 x 1 x 5<br />95 x 1 x 3<br />102 x 1 x 2<br />109 x 1 x 1<br /><br /><div> </div>50lb Kettebell Snatch:<br /><div>2 x 10/10<br />1 x 20/20<br />2 x 5/5<br />2 x 10/10<br />1 x 5/5/5/5<br /><br />Double Kettlebell Snatch<br />1 x 5 50lb/45lb<br />1 x 5 45lb/50lb<br /><br /></div>8 x 5/5 @ 1:00<br /><div>Total: 200 reps/19 min</div></div><br /><strong>Sunday, July 18 2010</strong><div></div><br /><div></div>Early morning session in my basement dungeon<br /><div></div><br /><div>Z-Health R-phase Level 2 Dynamic Joint Mobility</div><br /><div>Back Squat (kg):</div>70 x 1 x 12<br /><div>90 x 1 x 5</div><div>100 x 1 x 5</div><div>110 x 6 x 5</div><div><br /></div><div>Front Squat (kg):</div><div>70 x 8</div><div>80 x 3</div><div><br /></div><div>Today's back squat set/rep scheme follows the 2nd session of the 2nd week of the 1974 RSR calling for 85% x 6 x 5. It is the most difficult session of the nine that comprise the three weeks of three sessions each. I normally test my front squat going for the heaviest possible single afterwards but had nothing left after a triple with only 80kg.</div><div><br /></div><div><strong>Monday, July 19 2010</strong><div></div><br /><div></div>Afternoon kettlebell session on the lawn outside my office building<br /><div></div><br /><div>Z-Health R-phase Level 2 Dynamic Joint Mobility</div><div><br /></div>24kg Kettlebell:</div><div><br /></div><div>2 x (7/7, 8/8, 9/9, 10/10, 11/11, 12/12) Snatch</div><div>Total: 228 reps</div><div><br /></div><div>2 x 3-rung ladder MP/CP</div><div><br /></div><div>One of my co-workers that I trained joined me today alternating with him as we performed our ladders. I was finally able to get through a 3 rung press ladder on my left side by adding in the clean to set it up.</div><div><br /></div><div><strong>Tuesday, July 20 2010</strong></div><div><div></div><br /><div></div>Evening session in my basement dungeon.<br /><div></div><br /><div>Z-Health R-phase Level 2 Dynamic Joint Mobility</div><div><br /></div><div><div>Back Squat (kg):</div>70 x 1 x 12<br /><div>80 x 4 x 3 </div><div><br /></div><div>Front Squat (kg):</div><div>70 x 10</div><div>85 x 4</div><div>95 x 2</div><div>100 x 1</div><div>105 x 1</div><div>110 x 1</div><div><br /></div><div>Snatch (kg):</div><div>40 x 3</div><div>50 x 3</div><div>55 x 2</div><div>60 x 2 x 2 1010</div><div><br /></div><div>I finished up the 2nd week of the 1974 RSR calling for 60% x 4 x 3. These were very easy as can be attested to by my ability to come within two kilos of my best front squat.</div><div><br /></div><div>My snatching did not go well so I cut the session short.<br /><br /><strong>Thursday, July 22 2010</strong><br /><br />Afternoon kettlebell session on the lawn outside my office building<br /><br /><div>Z-Health R-phase Level 2 Dynamic Joint Mobility</div><div><br />Single 24kg bell:<br /></div>1 x 10/10 snatch<br /><br />Double 24kg bells:<br />4 x 10 Dbl swing<br />10 x 5 Dbl snatch<br />2 x 1 Dbl MP<br />1 x 3 Dbl MP<br /><br /><strong>Sunday, July 25 2010</strong><br /><br />Morning kettlebell session outside the Rhinebeck Motel in Rhinebeck NY<br /><br />24kg x 13 x 10/10 Snatch<br /><br />The beauty of the kettlebell is its portability .. I brought a 24kg along in my trunk while visiting relatives.<br /><br /><strong>Wednesday, July 28 2010</strong><br /><br />Afternoon kettlebell session on the lawn outside my office building<br /><br /><div>Z-Health R-phase Level 2 Dynamic Joint Mobility</div> <div><br /></div>Double 24kg bells:<br />2 x 5 Dbl snatch<br />2 x 5 Dbl front squat<br /><br />Single 24kg bell:<br />6 x 10/10 snatch<br />1 x 15/15 snatch<br /><br /><strong>Thursday, July 29 2010</strong><br /><br />Afternoon kettlebell session on the lawn outside my office building<br /><br /><div>Z-Health R-phase Level 2 Dynamic Joint Mobility</div> <div><br /></div> Double 24kg bells:<br />5 x 5 swing<br />5 x 5 front squat<br />1 x 3 Dbl MP<br />1 x 3 Dbl C&MP<br />2 x 5 Dbl C&J<br /><br />Evening Olympic Weightlifting session in basement dungeon:<br /><br />Snatch (kg):<br />40 x 2 x 3<br />50 x 2 x 2<br />55 x 2 x 2<br />60 x 1 x 2<br />65 x 3 x 1<br /><br />Clean (kg):<br />65 x 3<br />75 x 2<br />80 x 2 01<br />80 x 2<br />85 x 2 00<br />85 x 2<br />85 x 2 10<br />70 x 2<br />80 x 2<br />85 x 1<br />90 x 1<br /><br />Front Squat (kg):<br />60 x 12<br />70 x 5<br />85 x 4 x 3<br /><br />Back Squat (kg):<br />70 x 5<br />80 x 3<br />90 x 3<br />100 x 2<br />110 x 1<br /></div><div> </div><div><br /><strong></strong><br /><strong>Friday, July 30 2010</strong><br /><br />Afternoon kettlebell session on the lawn outside my office building<br /><br /><div>Z-Health R-phase Level 2 Dynamic Joint Mobility</div> <div><br /></div>Dbl 24kg x 2 x 10 swings<br />24kg x 5 x 10/10 snatch in 5":13<br />24kg 2-rung MP<br /><br />Dbl 24kg x 5 Front Squat<br />Dbl 24kg 2-rung Clean & MP<br />Dbl 24kg x 5 Front Squat<br />Dbl 24kg x 3 Clean & MP<br />Dbl 24kg x 5 Front Squat<br />Dbl 24kg x 3 Seasaw Press<br />Dbl 24kg x 5 Front Squat<br />Dbl 24kg x 3 Seasaw Press<br /><br />This was aggressive double 24kg bell session to work my quads and shoulders.<br /><br /><strong>Saturday, July 31 2010</strong><br /><br />Noon Olympic Weightlifting session at Donny's Industrial Bay<br /><br />Snatch (kg):<br />40 x 1 x 4<br />50 x 1 x 4<br />60 x 2 x 2 0011<br />60 x 1 x 2 PwrSn<br />65 x 7 x 2 000001111100<br />65 x 1 x 1<br />70 x 2 x 1 00<br />70 x 2 x 1 01<br />72.5 x 2 x 1 00<br />75 x 1 x 1 0<br /><br />Clean and Jerk (kg):<br />50 x 2 x 2<br />70 c 3<br />80 x 6 x (1+1)11101010001011<br />85 x 1 x (1+1) 11<br /><br />Front Squat (kg):<br />60 x 7<br />70 x 3<br />80 x 3<br />90 x 2<br />95 x 1<br /><br /><br />Great volume with 65kg snatches and not much else.<br /><br /><div><strong>Sunday, August 1 2010</strong></div><br />Morning squat session in my basement dungeon.<br /><br /><div>Z-Health R-phase Level 2 Dynamic Joint Mobility</div><div><br />Front Squat (kg):<br /></div>60 x 12<br />75 x 5<br />85 x 5<br />97 x 2 x 3<br />100 x 3<br /><br />Back Squat (kg):<br />70 x 12<br />85 x 5<br />100 x 3<br />115 x 2<br />125 x 1<br />130 x 1 0<br /><br />32kg Kettlebell snatch:<br />1 x 10/10<br />5 x 5/5<br /><br />Completed the 2nd session of the third week of the 1974 RSR with front squats. Almost hit a back squat PR with 130 after how easy 125 felt. Also the 70 32kg kettlebell is the most heavy snatching in three years.<br /><br /><strong>Monday, August 2 2010</strong><br /><br />Afternoon kettlebell session on the lawn outside my office building<br /><br /><div>Z-Health R-phase Level 2 Dynamic Joint Mobility</div><div><br /></div>24kg Kettlebell<br />10 x 10/10 Snatch (16:30)<br />1 x 10/10<br />2 x 1/1 TGU<br /><br />A quick session alternating my lifts with an office partner. I'm sticking with ten left, ten right for my snatches as I get more and more used to this volume.<br /><br /><br /><strong>Tuesday, August 3 2010</strong><br /><br />Evening Olympic weightlifting session in my basement<br /><br /><div>Z-Health R-phase Level 2 Dynamic Joint Mobility</div><br />Back Squat (kg):<br />70 x 10<br />80 x 5<br />90 x 2<br />100 x 2<br />110 x 2<br />1209 x 1<br />130 x 1 PR<br />132 x 1 PR<br /><br />Front Squat (kg):<br />70 x 12<br />70 x 4 x 3<br />90 x 1 x 3<br /><br />Clean and Jerk (kg):<br />50 xx 2 x 2<br />60 x 2 x 2<br />70 x 2 x 2<br />80 x 3 x 1<br />85 x 1 x 2<br />90 x 2 x (1+1) 1011<br />70 x 1 x 1<br />70 x 3 x 2 Hang Clean<br /><strong><br /></strong><strong>Wednesday, August 4 2010</strong><br /><br />Afternoon kettlebell session on the lawn outside my office building<br /><br /><div>Z-Health R-phase Level 2 Dynamic Joint Mobility</div><div><br /></div>24kg Kettlebell:<br />7 x 10/10 Snatch<br />1 x 10 Double bell Swing<br />2 x 10 Double bell Front Squat<br /><br />It was very hot and very humid. I had to abandon the snatches after the seventh set as I was sweating so profusely I could barely hold onto the bell. Today was also my eight consecutive day training.<br /><br /><strong></strong><br /><strong>Thursday, August 5 2010</strong><br /><br />Morning kettlebell warmup:<br /><br />32kg Kettlebell:<br />1 x 2/2 Snatch<br /><div>3 x 5/5 Snatch<br />1 x 3/3 Push Press<br />1 x 3/3 Jerk<br />2 x 1 Right arm MP<br /><br />Noon Olympic Weightlifting session in my basement:<br /><br />Z-Health R-phase Level 2 Dynamic Joint Mobility<br /><br />Back Squat (kg):<br />70 x 12<br />85 x 7<br />100 x 4 x 5<br /><br />Front Squat (kg):<br />70 x 7<br />80 x 5<br />90 x 2<br />100 x 2<br />105 x 1 0<br /><br />Evening Olympic Weightlifting session at Donny's Industrial Bay:<br /><br />Snatch (kg):<br />40 x 3 Psn<br />50 x 3 Psn<br />55 x 3 x 2 Psn<br />60 x 4 x 2 Sn 1110101011<br />65x 2 x 2<br />70 x 3 x 1 000<br /><br />One of my office mates brought in his 32kg bell. It has a very smooth handle and I have never been able to snatch it. He allowed me to score it bit under the handle using an iron file and this did the trick. After snatching it and performing some push press and jerks I surprised myself by still being able to press it with my right. My left only gets it about an inch off my shoulder.<br /><br />The beginning of the third consecutive three week 1974 Russian Squat Routine commenced today with four sets of five rep back squats with 100kg (75%). Afterward I tested my front squat max single and couldn't stand up with 105.<br /></div><br />Due to the almost 100% humidity, my snatch session went poorly as I was drenched before I even got to 75%. I was fortunate to make a two sets of doubles with 80% and it was all down hill from there. I played around with some of the kettlebells and almost snatched a 90lb bell. I should be able to nail it after a few more months of increased snatching volume with the 32kg bell.<br /><br /><strong>Friday, August 6 2010</strong><br /><br />Noon Kettlebell session out on the office lawn.<br /><br />Z-Health R-phase Level 2 Dynamic Joint Mobility<br /><br />Kettlebell 24kg/32kg medley:<br /><br />32kg x 1 x 20 Two-hand swing<br />32kg x 1 x 10/10 One hand swing<br />24kg x 3 x 10/10 Snatch<br />32kg x 1 x 10/10 One hand swing<br />32kg x 1 x 5/5/5/5 One hand/Two hand swing roundabout<br />24kg x 2 x 10/10 Snatch<br />32kg/24kg x 1 x 4/6/5/5 Snatch/Two-hand swing/Snatch<br /><br />This was a fun session alternately with one of my star kettlebell students, Raidu Rayasam, who is getting back in shape with ten sets of 20 reps of two hand swings with the 24kg.<br /><br /><strong>Saturday, August 7 2010</strong><br /><br />Noon Olympic Weightlifting session at Donny's Industrial Bay<br /><br />Z-Health R-phase Level 2 Dynamic Joint Mobility<br /><br />Clean & Jerk (kg):<br />50 x 3 x (2 + 4) Clean & PwrJerk<br />60 x 2 x (2+3)<br />70 x 1 x (2+2)<br />80 x 2 x (2+2) 11111011<br />85 x 1 x (1+1)<br />90 x 1 x (1+1)<br />95 x 2 x 1 00<br />60 x 2 x (1+4) PwrJ<br /><br />Kettlebell (kg)<br />32 x 1 x 7/7 snatch<br />32 x 1 x 1 right side MP<br />32 x 1 x 7/7 snatch<br />41 x 5/5 One-hand swing<br />32 x 1 x 5/5 snatch<br /><br /><br /><br /></div></div></div>Franklinhttp://www.blogger.com/profile/12125367865221040103noreply@blogger.com0tag:blogger.com,1999:blog-807004449292874959.post-85716416376524968322010-05-21T18:22:00.001-07:002010-07-11T07:43:56.460-07:00A little more each day<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJQhA3-PKvrkWZ5FMvl3cglp0uHipfDcLp_h2rE6ZwPefIb0YtPIVEopBIeAZTJViCG5w9CWPG_t9zVj5mAcnG_cO0Gs96e3BNEtozEDbc7oy_pubwiGyn2JSS2_pCuzFxqQANE8iJfjEd/s1600/megamonalisa_recursion.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 250px; height: 389px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJQhA3-PKvrkWZ5FMvl3cglp0uHipfDcLp_h2rE6ZwPefIb0YtPIVEopBIeAZTJViCG5w9CWPG_t9zVj5mAcnG_cO0Gs96e3BNEtozEDbc7oy_pubwiGyn2JSS2_pCuzFxqQANE8iJfjEd/s400/megamonalisa_recursion.jpg" alt="" id="BLOGGER_PHOTO_ID_5492484287334413442" border="0" /></a><br /><div class="ctf_line"><span class="ctf_char"><br /></span><div style="text-align: center;"><span class="ctf_char"> 一天比一天多一点</span></div></div><br />It has been quite a while since I've posted here and a lot has happened including the forty-three training sessions documented below. What's my excuse? I don't have one. To my credit I have been training and manage scribble done the gory details of each session.<br /><br />There's the quick summary of what happened over since the before the National Masters on April 10 and now three months later:<br /><br /><ul><li>Competed in the 2010 National Masters on Sunday, April 11 at Lost Battalion Hall in Queens, NYC, NY in the 85kg class, age 55-59. Only made the openers in each of the two lifts for 75/95 and 170 total, a kilo below what I had back on Valentines Day. Considering how overwhelmed I was, its amazing I totaled at all. Oh yeah it was good enough for a bronze but 25kg behind my good friend and nemesis <a href="http://franklinskbtrainingblog.blogspot.com/2009/08/interview-with-2009-conn-open-masters.html">Harry Cochran Jr</a>, the silver medalist.<br /></li><li>Flew out the next Monday to China for business and pleasure for a little over four weeks. A incredible country in every aspect EXCEPT for training facilities. This is really my fault as I know China has more lifters in Beijing alone than in the entire US. Next time I will solicit suggestions from goheavy as to where to lift in Nanjing and Beijing the two cities I spend the most time in. As for my training in China, during my first week, I trained once while in Nanjing upscale but smoky gym (travelers be forewarned: people openly smoke everywhere) with 10kg plastic bars. The next day I caught a nasty chest cold that lasted the entire trip and beyond. That was the last time I did any training in China except for walking after catching that cold.<br /></li><li>Back in the ole US at the end of April where I was treated for asthma which I hadn't suffered from since my childhood.</li><li>June 24th through the 26th in St. Paul, MN, I re-certified as a Russian Kettlebell Challenge Instructor or RKC for short. This required passing a snatch test (100 reps in five minute with a 24kg kettlebell) and passing a technique test with double 24kg bells in the swing, front squat, clean and press. This is only a fraction of the volume the regular "victims" had to undertake as I was able to participate as an Assistant Instructor The candidates assigned to my team, led by Dr. Jim Hartle, RKC Team Leader, were extremely well prepared.<br /></li><li>Changes in training venue. My lifting club, Excel (to be re-named) moved so far south that with the usual traffic, its an over 90 minute nerve racking commute during the week. As a result, I only make it down to Donny's Industrial Bay in Norwood, MA once or twice on the weekend. In its place during the week I train sometimes in Nashua, NH at Bud Johnson converted garage or in my basement.<br /></li><li>Started lifting again on May 4 where I experienced great difficulty with light weights as I expected after having taken over a month off from lifting. Although my lifts are lagging considerably, my squat strength has finally returned to before my trip to China.<br /></li></ul>At the National's I did get some great feedback from both Jim Storch and Arthur Dreschler:<br /><br />Jim Storch:<div><ul><li>On the clean catch, actively throw the bar right at the neck. Do this forcefully by punching the backwards with both hands throwing the elbows up.</li><li>On the jerk, there should be a small hesitation before explosively pushing under.</li></ul></div><div><br /></div><div>Arthur Dreschler:</div><div><ul><li>Do not do any push-presses. </li><li>Work the feet placement so the feet land firmly but flexibly as they will land before the arms fully lock out. As the arms lock out, the rear leg drops lower so that the bar never is press out upwards.</li></ul></div><div>Below are the details of the forty-three training sessions since last time I posted.<br /></div><br /><span style="font-weight: bold;">Tuesday, May 4 2010</span><br /><br />Evening Olympic Weightlifting Session at Cressey's Performance<br /><br />Z-Health R-phase Level 2 Dynamic Joint Mobility<br /><br />Snatch (lbs):<br />94 x 3<br />94 x 4<br />114 x 3 x 2<br />134 x 3 x 1 010<br /><br />Clean & Jerk (lbs)<br />95 x 2<br />134 x 3<br />154 x 2<br />174 x 1<br />184 x 2 x 1 01<br /><br /><span style="font-weight: bold;">Thursday, May 6 2010</span><br /><br />Evening Olympic Weightlifting Session at Cressey's Performance<br /><br />Z-Health R-phase Level 2 Dynamic Joint Mobility<br /><br />Snatch (kg):<br />30 x 2 x 3<br />40 x 2 x 2<br />50 x 1 x 2<br />60 x 1 x 3 011<br />63 x 1 x 1<br /><br />Clean & Jerk (kg):<br />60 x 3 x 2<br />74 x 1 x 1<br />79 x 1 x 1<br />84 x 1 x 1<br />86 x 1 0<br /><br />Front Squat (kg):<br />50 x 5<br />60 x 5<br />75 x 6 x 3<br /><br /><span style="font-weight: bold;"><br /></span><span style="font-weight: bold;">Saturday, May 8 2010</span><br /><br />Noon Olympic Weightlifting Session at Donny's Garage<br /><br />Z-Health R-phase Level 2 Dynamic Joint Mobility<br /><br />Snatch (kg)<span style="font-weight: bold;">:<br /></span>40 x 3<br />50 x 2<br />55 x 2 x 2<br />60 x 2<br />65 x 3 x 2 100111<br />70 x 3 x 1 000<br />70 x 2 00<br />60 x 2 00<br /><br />Clean & Jerk (kg):<br />70 x 2 x 2<br />80 x 2<br />85 x 2 00<br />85 x 1<br />87 x 1<br />90 x (1+1) 01<br /><br />Front Squat (kg):<br />70 x 3<br />80 x 3<br />90 x 3 x 3<br /><br /><span style="font-weight: bold;">Sunday, May 9 2010</span><br /><br />Noon Kettlebell Session in my basement dungeon<br /><br />Z-Health R-phase Level 2 Dynamic Joint Mobility<br /><br />32kg Swings<br />3 x 5/5<br />3 x 8/8<br /><br />24kg Snatches<br />5 x 7/7 on the top of minute<br />Total: 70 reps/5 mins<br /><br />2 x 10/10<br />2 x 5/5<br />1 x 10/10<br />Grand Total: 150 reps<br /><br />First kettlebell session since returning from China. Very tough so went for volume.<br /><span style="font-weight: bold;"><br />Monday, May 10 2010</span><br /><br />Evening Oly Session in my basement dungeon:<br /><br />Snatch (kg):<br />40 x 1 x 3<br />50 x 2 x 2 0111<br />60 x 1 x 2<br />70 x 1 x 2 00<br /><br />Clean Grip Snatch Dead lifts (kg):<br />50 x 1 x 3<br />60 x 2 x 3<br />70 x 2 x 3<br />80 x 2 x 3<br />85 x 2 x 3<br />90 x 1 x 3<br />95 x 1 x 2<br />100 x 1 x 2<br />105 x 1 x 2<br /><br /><span style="font-weight: bold;">Tuesday, May 11 2010</span><br /><br />Evening Oly Session at Cressey's Performance:<br /><br />Snatch (kg):<br />40 x 3 x 2<br />52 x 2 x 2<br />61 x 2 x 2<br />65 x 1 x 2<br />70 x 1 x 1<br />72 x 1 x 1 0<br /><br />Clean & Jerk (kg):<br />70 x (1+1)<br />70 x (2+2)<br />75 x (2+2)<br />84 x (1+1)<br />91 x (1+1)<br />95 x (1+1) 10<br /><br />Front Squat(kg):<br />61 x 1 x 5<br />84 x 1 x 2<br />91 x 1 x 2<br />95 x 5 x 2<br /><br />185 x 5<br />205 x 3<br />215 x 1<br />185 x 5<br />135 x 10<br /><br />32kg x 5/5 Kettlebell snatch<span style="font-weight: bold;"> </span><span style="font-weight: bold;"><br /><br /></span><span style="font-weight: bold;">Thursday, May 13 2010</span><br /><br />Evening Olympic Weightlifting Session at Donny's Industrial Bay<br /><br />Z-Health R-phase Level 2 Dynamic Joint Mobility<br /><br />Snatch (kg):<br />40 x 1 x 3<br />50 x 1 x 2<br />55 x 4 x 2 11110010<br />60 x 2 x 1<br />65 x 5 x 1 11010<br /><br />Snatch Pull (kg):<br />70 x 3 x 2<br /><br />Cleans (kg):<br />80 x 2 x 1 01<br />80 x 5 x 2 1011101111<br /><br />Snatch Balance (kg):<br />40 x 2 x 3<br /><br />A high volume workout to attempt to get back into some sort of shape where the possibility of getting back to pre trip to China level is even believable.<br /><br /><br /><span style="font-weight: bold;">Sunday, May 16 2010</span><br /><br />Noon Olympic Weightlifting Session at Donny's Industrial Bay<br /><br />Z-Health R-phase Level 2 Dynamic Joint Mobility<br /><br />Clean & Jerk (kg):<br />40 x 1 x 2<br />50 x 1 x 2<br />60 x 1 x 2<br />70 x 1 x 2<br />80 x 1 x 2<br />85 x 5 x 2 1110111001<br />70 x 2 x 1 00<br /><br />Snatch (kg):<br />40 x 2 x 2 1110<br />50 x 2 x 2<br />55 x 1 x 5 10011<br />55 x 1 x 3<br />60 x 1 x 2<br /><br />Front Squat (kg):<br />70 x 1 x 3<br />75 x 1 x 3<br />80 x 1 x 3<br /><br />The clean and jerks with 85kg felt enormously heavy. Take a month off and get sick to boot and this is what you get .. a huge lesson in humility.<br /><br /><span style="font-weight: bold;">Tuesday, May 20 2010<br /></span><br />Evening Olympic Weightlifting Session at Cressey's Performance<br /><br />Z-Health R-phase Level 2 Dynamic Joint Mobility<br /><br />Snatch (kg):<br />52 x 2 x 3 001011<br />52 x 2 x 3<br />61 x 3 x 2 011111<br />64 x 5 x 2 0001011010<br /><br />Clean (kg):<br />61 x 2 x 3<br />75 x 5 x 3<br />86 x 2 x 2<br /><br />Front Squat(kg)<br />60 x 1 x 5<br />70 x 1 x 3<br />85 x 1 x 3<br />94 x 1 x 2<br />100 x 1 x 2<br /><br />Nothing much to say other than its looking like only baby steps are going to get me back to where I was.<br /><br /><span style="font-weight: bold;"><br />Thursday, May 20 2010<br /></span><br />Evening Olympic Weightlifting Session at Donny's Industrial Garage<br /><br />Z-Health R-phase Level 2 Dynamic Joint Mobility<br /><br />Snatch (kg):<br />50 x 2 x 3 011111<br />55 x 1 x 2<br />60 x 2 x 2 0001<br />55 x 2 x 3 010011<br />60 x 1 x 2<br />65 x 1 x 2<br />70 x 1 x 2 01<br />60 x 2 x 2 0000<br /><br />Snatch Pull (kg):<br />70 x 3 x 3<br />80 x 1 x 3<br />90 x 3 x 2<br />80 x 2 x 2<br /><br />Front Squat (kg):<br />70 x 1 x 4<br />80 x 1 x 4<br />85 x 1 x 4<br />90 x 1 x 4<br />90 x 1 x 3 110<br /><span style="font-weight: bold;"><br />Friday, May 21 2010</span><br /><br />Evening Olympic Weightlifting Session at Bud Johnson's Garage<br /><br />Z-Health R-phase Level 2 Dynamic Joint Mobility<br /><br />Very nice facility:<br /><ul><li>Two level birch/maple platforms with rubber sides</li><li>Two squat racks</li><li>Power rack</li></ul>Clean & Jerk (kg):<br /><br />40 x 3<br />60 x 2<br />70 x 3 x 2<br />75 x 2 x 2<br />80 x 3 x 1<br /><br />Back Squats (lbs):<br />145 x 8<br />155 x 7<br />165 x 6<br />175 x 5<br />185 x 4<br />205 x 3<br />225 x 2<br />255 x 1<br /><br /><span style="font-weight: bold;">Saturday, May 22 2010</span><br /><br />Noon Olympic Weightlifting Session at Donny Venterosa's Industrial Bay<br /><br />Z-Health R-phase Level 2 Dynamic Joint Mobility<br /><br />Clean & Jerk (kg):<br />60 x 2 x (1+1)<br />70 x 1 x (1+1)<br />80 x 1 x (1+1)<br />85 x 3 x (1+1)<br />90 x 1 x (1+1) 00<br />90 x 2 x (1+1)<br /><br />Front Squats (kg):<br />75 x 3<br />80 x 3<br />85 x 2<br />90 x 2<br />95 x 2<br />100 x 2<br />105 x 1 0<br /><br />This is heaviest volume c&j session since returning from China. The first missed clean with 90kg was due to not getting under it quick enough. When I made it the 2nd and 3rd time, it felt that way 100kg felt several months. I would guess that I'm at around 90% of c&j form. Getting back that next 10% and then adding a another 5% is a decent goal for 2010. I will be shooting for a 73kg snatch on Tues to keep pace.<br /><br />Oh and here's a big secret to achieving results in this sport: Hard work, hard work followed by more hard work .. yup its THAT easy ..<br /><br />Coach Ben Fuller who has been re-habbing a back injury for over a year started back training around two months ago. Today he military pressed 105kg for a double .. freak'n sick ..<br /><br /><span style="font-weight: bold;">Monday, May 24 2010</span><br /><br />Evening Olympic Weightlifting Session at Bud Johnson's Garage<br /><br />Z-Health R-phase Level 2 Dynamic Joint Mobility<br /><br />Snatch (kg):<br /><br />40 x 3<br />45 x 5<br />50 x 3<br />55 x 2 x 2<br />60 x 1 x 2 01<br />60 x 4 x 2<br />65 x 2 00<br />65 x 3 x 1<br /><br />Front Squat (lbs)<br />150 x 8<br />160 x 7<br />170 x 6<br />180 x 5<br />190 x 4<br />205 x 3<br />220 x 1<br /><br />60 x 2<br />70 x 3 x 2<br />75 x 2 x 2<br />80 x 3 x 1<br /><br />Back Squats (lbs):<br />145 x 8<br />155 x 7<br />165 x 6<br />175 x 5<br />185 x 4<br />205 x 3<br />225 x 2<br />255 x 1<br /><br /><span style="font-weight: bold;">Tuesday, May 25 2010</span><br /><br />Noon Kettlebell Session outside Office Park lawn<br /><br />Z-Health R-phase Level 2 Dynamic Joint Mobility<br /><br />24kg Snatch (kg):<br />5 x 8/8 on the top of the minute<br />1 x 5/6<br />Total: 91 reps/5 minutes<br /><br />5 minute rest<br /><br />3 x 10/10 on the top of every two minutes<br />Total: 60 reps/6 minutes<br /><br />Grand Total: 151 reps<br /><br />Although 91 reps in 5 minutes sounds very close to the required 100 reps in 5 minute for RKC re-certification, from experience, I know I will need the full remaining four and half weeks to get those extra 9 reps.<br /><br /><span style="font-weight: bold;">Wednesday, May 26 2010</span><br /><br />Evening Olympic Weightlifting Session at Bud Johnson's Garage<br /><br />Z-Health R-phase Level 2 Dynamic Joint Mobility<br /><br />Front Squat (lbs):<br />135 x 8<br />155 x 5<br />185 x 2<br />205 x 2<br />220 x 6 x 2<br /><br />C&J (kgs):<br />40 x (1 + 4)<br />50 x (1 + 3)<br />60 x (1 + 2)<br />70 x 2 x (2 + 2)<br />75 x (2 + 2)<br />80 x (2 + 2)<br />80 x (1 + 1)<br /><br />It was 96 deg F in Bud's garage with the ceiling fans barely able to cool things down. I decided to work my legs first with front squats and finish with light to moderate c&js.<br /><br />On a few front squats with 220 I was getting dizzy on concentric. It turns out that I need to really bring up elbows together and up to create enough of a meaty anterior deltoid platform for the bar to rest on. Apparently when I don't do this, the heavy weight cuts off my oxygen supply.<br /><br />On the jerks, Bud noticed that I was leaning forward on the dip and suggested I needed to keep my torso rigid by pulling in my stomach and pushing out my chest. This seemed to help.<br /><span style="font-weight: bold;"><br /></span><span style="font-weight: bold;">Thursday, May 27 2010</span><br /><br />Evening Olympic Weightlifting Session at Donny's Industrial Bay<br /><br />Z-Health R-phase Level 2 Dynamic Joint Mobility<br /><br />Snatch (kg):<br />40 x 2<br />40 x 4 1011<br />50 x 2 00<br />50 x 3 011<br />50 x 3 101<br />60 x 2<br />60 x 2 10<br />60 x 2 01<br />65 x 3 x 2<br />65 x 1 x 3 101<br />65 x 2<br />70 x 2<br />70 x 1<br />75 x 2 x 1 01<br /><br />Back Squat (kg):<br />75 x 8<br />80x 7<br />85 x 6<br />90 x 5<br />95 x 4<br />105 x 3<br />115 x 2<br />127 x 1 0<br />70 x 12<br /><br />I started off really struggling with my snatches with a good many misses with light weights. Most of the issue was due to my arms not being loose and once this was corrected I made 10/11 with 65kg a post China volume/intensity PR. I then surprised myself with a double with 70 and making the 2nd attempt with 75. This is a little less than 95% off my 1RM of 80 so I was real pleased.<br /><br />The back squats went well until I tried to set a PR with 127 and got stuck a little below parallel before ditching. At Richard Maloon's suggestion, I finished with a quick set of 12 with 70.<br /><br /><span style="font-weight: bold;">Friday, May 28 2010</span><br /><br />Noon Kettlbebell Session outside Office Park lawn<br /><br />Z-Health R-phase Level 2 Dynamic Joint Mobility<br /><br />24kg Snatch (kg):<br />5 x 9/9 on the top of the minute<br />1 x 4/3<br />Total: 97 reps/5 minutes<br /><br />5 minute rest<br /><br />3 x 10/10 on the top of every two minutes<br />1 x 3/0<br />Total: 63 reps/6 minutes<br /><br />Grand Total: 160 reps<br /><br />Today's temperature was ideal for snatching the 24kg. Taking advantage of it, I was able to add another six reps so that my new total of 97 reps in 5 minutes brings me within three more to qualify for the 100 reps in 5 minute for RKC re-certification.<br /><br />In all honesty training specifically for this test pales in comparison to the MaxVO2 24-snatch protocol.<br /><br /><span style="font-weight: bold;">Saturday, May 30 2010</span><br /><br />Noon Olympic Weightlifting Session at Donny Venterosa's Industrial Bay<br /><br />Z-Health R-phase Level 2 Dynamic Joint Mobility<br /><br />Clean & Jerk (kg):<br />50 x 2 x (2+2)<br />60 x 2 x (2+2)<br />70 x 2 x (2+2)<br />80 x 1 x (2+2)<br />85 x 2 x (2+2) 00000011<br />85 x 1 x (1+1)<br />90 x 1 x (1+1) 1011<br />90 x 3 x (1+1) 101111<br />95 x 2 x (1+1) 1000<br /><br /><br />Front Squats (kg):<br />50 x 1 x 10<br />75 x 1 x 5<br />80 x 1 x 3<br />90 x 1 x 3<br />95 x 2 x 3<br /><br /><span style="font-weight: bold;">Tuesday, June 1 2010</span><br /><br />Evening Olympic Weightlifting Session at Cressey's Performance<br /><br />Z-Health R-phase Level 2 Dynamic Joint Mobility<br /><br />Snatch (lbs):<br />94 x 1 x 2<br />94 x 2 x 3<br />114 x 2 2 1110<br />134 x 3 x 2 111100<br />134 x 1 x 3 101<br />134 x 2 x2 1011<br />114 x 1 x 2<br /><br />Front squat (lbs):<br />135 x 1 x 5<br />155 x 1 x 5<br />185 x 3 x 5<br />185 x 1 x 2<br /><br />The heaviest volume with 85kg front squats since returning from China. Snatches not feeling particularly strong.<br /><br /><span style="font-weight: bold;">Thursday, June 3 2010</span><br /><br />Evening Olympic Weightlifting Session at Donny's Garage<br /><br />Z-Health R-phase Level 2 Dynamic Joint Mobility<br /><br />Snatch (kg)<span style="font-weight: bold;">:<br /></span><br />40 x 1 x 3<br />40 x 1 x 4<br />50 x 1 x 3<br />55 x 2 x 2<br />60 x 1 x 3 000<br />60 x 1 x 3<br />65 x 1 x 2 10<br />65 x 1 x 2<br />70 x 3 x 1 100<br />70 x 2 x 2 0000<br />70 x 1 x 2<br />71 x 3 x 1 000<br />71 x 1 x 2 10<br /><br />Back squat (kg):<br />70 x 6<br />80 x 5<br />90 x 5<br />100 x 4<br />110 x 3<br />120 x 1<br /><br />Feedback from Jason Edmond's indicated I wasn't extending my knees back during the 1st pull in order to get on my heels and push the floor away. I was also jumping early during the 2nd pull.<br /><br /><span style="font-weight: bold;">Friday, June 4 2010</span><br /><br />Noon kettlebell session outside my office building under the shade of a large oak tree.<br /><br />Z-Health R-phase Level 2 Dynamic Joint Mobility<br /><br />24kg Kettlebell Snatch<br />5 x 9/9<br />1 x 6/4<br />100 reps in 5 mins<br /><br />3 x 10/10<br />1 x 5/5<br /><br />Total: 140 reps<br /><br />This is the first time I was able to achieve the the numbers required for my Russian Kettlebell Instructor re-certification. Now I just need to keep the volume up and maintain.<br /><br /><span style="font-weight: bold;">Saturday, June 5 2010</span><br /><br />Noon Olympic weightlifting Session in my basement dungeon<br /><br />Z-Health R-phase Level 2 Dynamic Joint Mobility<br /><br />Front Squat (kg):<br />50 x 1 x 10<br />60 x 1 x 5<br />70 x 1 x 5<br />80 x 1 x 5<br />90 x 1 x 4<br />96 x 6 x 3<br /><br />Clean and Jerk (kg):<br />50 x (2+2)<br />60 x (2+2)<br />70 x (2+2)<br /><br />I really pushed myself with the six sets of triples with 96. Its hard to believe I once did 5x5 with this weight but thats what happens when taking a month off training.<br /><br /><span style="font-weight: bold;">Sunday, June 6 2010</span><br /><br />Olympic weightlifting Session in my basement dungeon<br /><br />Z-Health R-phase Level 2 Dynamic Joint Mobility<br /><br />Clean and Jerk (kg):<br />50 x (1+2) 110<br />50 x (2+2)<br />60 x (2+2)<br />70 x (2+2)<br />80 x (2+2)<br />85 x (2+1) 010<br /><br />Yesterday's heavy front squat session took a toll on me; 85kg never felt so heavy ..<br /><span style="font-weight: bold;"><br /></span><br /><span style="font-weight: bold;">Friday, June 11 2010</span><br /><br />For the next three days I was in Leesburg, VA for my nieces wedding. During that time I trained kettlebell snatches each day as I always keep a 24kg bell in my trunk.<br /><br />Late afternoon kettlebell session in the Best Western Fitness room in Leesburg, VA<br /><br />Z-Health R-phase Level 2 Dynamic Joint Mobility<br /><br />24kg Kettlebell Snatch:<br />202 reps in 19 mins<br /><br /><span style="font-weight: bold;">Saturday, June 12 2010</span><br /><br />Morning kettlebell session in the Best Western Fitness room in Leesburg, VA<br /><br />Z-Health R-phase Level 2 Dynamic Joint Mobility<br /><br />24kg Kettlebell Snatch:<br />206 reps in 18:30<br /><br /><span style="font-weight: bold;">Sunday, June 12 2010</span><br /><br />Morning kettlebell session in the Best Western Fitness room in Leesburg, VA<br /><br />Z-Health R-phase Level 2 Dynamic Joint Mobility<br /><br />24kg Kettlebell Snatch:<br />210 reps in 20 mins<br /><br /><span style="font-weight: bold;">Tuesday, June 15 2010</span><br /><br />Noon kettlebell session outside my office building under the shade of a large oak tree.<br /><br />Z-Health R-phase Level 2 Dynamic Joint Mobility<br /><br />24kg Kettlebell Snatch:<br />220 reps in 20 minutes<br /><br />Evening Oly Session at Cressey's Performance:<br /><br />Snatch (lbs):<br />64 x 1 x 4 Hang<br />94 x 3 x 4<br />114 x 2 x 3<br />134 x 4 x 2 10101111<br />94 x 5 x 5 Fast Hang Drop Under<br />114 x 2 x 2<br />134 x 2<br /><br />Front Squat(lbs):<br />134 x 1 x 5<br />185 x 5<br />205 x 3<br />215 x 1<br />185 x 5<br />135 x 10<br /><br />32kg x 5/5 Kettlebell snatch<br /><br /><span style="font-weight: bold;">Wednesday, June 18 2010</span><br /><br />Noon kettlebell session outside my office building under the shade of a large oak tree.<br /><br />Z-Health R-phase Level 2 Dynamic Joint Mobility<br /><br />24kg Kettlebell Snatch<br /><br />5 x 9/9<br />1 x 5/5<br />100 reps in 4:45<br /><br />1 x 15/15<br />2 x 5/5<br />1 x 10/10<br /><br />Total: 170 reps<br /><br />Evening Olympic weightlifting session at Bud Johnson's:<br /><br />Snatch (kg):<br />40 x 2 x 4<br />50 x 2 x 2<br />55 x 1 x 2<br />60 x 1 x 2 01<br />60 x 1 x 2<br />65 x 1 x 2 01<br />65 x 1 x 2<br />70 x 3 x 1 000<br /><br />An experienced visiting coach, who wishes to remain anonymous , noticed that I was getting under the bar quick enough but not locking out my arms in time. He also noticed that my elbows where rotated to the back instead of down and to the sides. The latter position is much more stable and activates the lats to help with the load. I practiced some light OHS with this and it does feel a bit strange but I will continue to work this as its clearly a mobility/flexibility issue.<br /><br /><br /><span style="font-weight: bold;">Thursday, June 19 2010</span><br /><br />Evening Olympic Weightlifting Session at Donny's Industrial Bay<br /><br />Z-Health R-phase Level 2 Dynamic Joint Mobility<br /><br />Clean & Jerk (kg):<br />50 x 1 x 2<br />60 x 1 x 2<br />70 x 2 x 2<br />80 x 2 x 2<br />85 x 3 x 2<br />90 x 1 x (1+1) 10<br />90 x 3 x 1<br />90 x 1 x (1+1) 10<br />90 x 1<br /><br />Front Squat (kg):<br />60 x 1 x 5<br />80 x 1 x 5<br />90 x 1 x 4<br />100 x 1 x 2<br />80 x 1 x 6<br />60 x 1 x 12<br /><br />Non-stop fast Hang Snatch to Full Squat Under (kg):<br />40 x 1 x 5<br />40 x 1 x 6<br />50 x 2 x 5<br />60 x 2 x 3<br /><br /><br /><span style="font-weight: bold;">Sunday, June 20 2010</span><br /><br />Morning squat session in my basement dungeon:<br /><br />Z-Health R-phase Level 2 Dynamic Joint Mobility<br /><br />Back Squat (kg):<br />50 x 1 x 10<br />70 x 1 x 8<br />85 x 1 x 5<br />95 x 3 x 5<br />100 x 1 x 5<br /><br />This was the 1st of three called for sessions, 75% x 4 x 5, of the first week of the 1974 Russian Squat Routine documented in the outstanding treatise, Arthur Dreschler's "The Weightlifting Encyclopedia". I rounded up a kilo and a quarter from the called for 93.75 to 95. With the first three sets going fairly easy I bumped up the last set to 100 which did present a significant challenge. In fact it got me a bit spooked as to how I was going to be able to do the 2nd session of five sets of five with 85%.<br /><br />I chose this program over the more demanding 1976 version as it has a reputation of having more consistent results without inducing over-training which is very common with the later program. I also chose back squats over front squats, as felt I needed to change things up and work total strength. The last time I worked heavy back squats my clean went up five kilos so I'm hoping for a similar effect.<br /><br /><span style="font-weight: bold;">Monday, June 21 2010</span><br /><br />Noon kettlebell session outside my office building under the shade of a large oak tree.<br /><br />Z-Health R-phase Level 2 Dynamic Joint Mobility<br /><br />24kg Kettlebell<br /><br />Snatch: 202 reps in 16 mins<br />Press : 2/2/<br />Front Squat: 2/2<br />Clean: 5/5<br /><br />Evening Olympic weightlifting session at Bud Johnson's:<br /><br />Snatch (kg):<br />40 x 2 x 3<br />50 x 1 x 2<br />60 x 1 x 2 00<br />55 x 1 x 2<br />60 x 1 x 2<br /><br />Clean & Jerk (kg):<br />50 x 2 x 4<br />60 x 1 x 2<br />70 x 1 x 2<br />80 x 1 x 2<br />85 x 1 x 1<br />90 x 1 x 1<br /><br />My snatch was way off so I switched to c&j before completely fatiguing myself. These went very with the easiest 90kg lift since coming back from China.<br /><br /><br /><span style="font-weight: bold;">Tuesday, June 22 2010</span><br /><br />Morning squat session in my basement dungeon:<br /><br />Z-Health R-phase Level 2 Dynamic Joint Mobility<br /><br />Back Squat (kg):<br />60 x 1 x 10<br />80 x 1 x 5<br />95 x 1 x 5<br />106 x 4 x 5<br />108 x 1 x 5<br /><br />This was the 2nd of three called for sessions, 85% x 5 x 5, of the first week of the 1974 Russian Squat Routine form Arthur Dreschler's Weightlifting Encyclopedia. The first four sets were actually a bit light by a quarter kilo, but the last made up for it by going a full kilo and three quarters over the required 106.25 kg.<br /><br /><br /><span style="font-weight: bold;">Thursday, June 24 2010</span><br /><br />Morning squat session in my basement dungeon:<br /><br />Z-Health R-phase Level 2 Dynamic Joint Mobility<br /><br />Back Squat (kg):<br />60 x 10<br />80 x 3 x 4<br /><br />This was the third and final session of the first week of the 1974 Russian Squat Routine form Arthur Dreschler's Weightlifting Encyclopedia. This is considerably less taxing than the more popular 1976 version and can be done in conjunction with training the competition lifts.<br /><br /><br /><span style="font-weight: bold;">Friday, June 25 2010</span><br /><br />Morning at Dayton Bluff, St. Paul Mn<br /><br />Russian Kettlebell Instructor Re-certification Snatch Test:<br /><br />24kg x 100 in 4:40<br /><br />I also had to demonstrate one-hand swings, two-hand swings, double swings, double cleans, clean and press with both arms all with 24kg bells.<br /><br />For the next three days as an RKC Assistant Instructor I was completely immersed in working with the new candidates (a.k.a victims in RKC parlance) assigned to my team. The days were long and I did not have much energy left to train of any kind.<br /><br /><span style="font-weight: bold;">Wednesday, June 30 2010</span><br /><br />Morning squat session in my basement dungeon:<br /><br />Z-Health R-phase Level 2 Dynamic Joint Mobility<br /><br />Back Squat (kg):<br />60 x 1 x 10<br />70 x 1 x 6<br />85 x 1 x 5<br />100 x 3 x 5<br /><br />Front Squat (kg):<br />60 x 10<br />80 x 5<br /><br /><br />Olympic Weightlifting Session at Bud Johnson's Garage<br /><br />Z-Health R-phase Level 2 Dynamic Joint Mobility<br /><br />Clean and Jerk (kg):<br />50 x 2 x 2<br />60 x 2 x 2<br />70 x 2 x 2<br />80 x 1 x 2 10<br /><br />Clean Pulls (kg):<br />90 x 2<br />100 x 2<br /><br />Clean-grip Deads (kg):<br />110 x 2<br />120 x 2<br />125 x 1<br /><br />This was the first day back after a week layoff of the competition lifts. Not surprising it was very uncomfortable and I felt very slow. Now that this session is out of the way, I'm already looking forward to my next one.<br /><br /><span style="font-weight: bold;">Thursday, July 1 2010</span><br /><br />Noon Kettlebell Session outside Office Park lawn<br /><br />Z-Health R-phase Level 2 Dynamic Joint Mobility<br /><br />24kg Snatch (kg):<br />2 x (5/5, 6/6, 7/7, 8/8, 9/9, 10/10)<br />1 x (10/1, 7/7)<br /><br />Total: 214 reps<br /><br />One of office co-workers I trained joined me outside. We did alternating ladders, he would do 5/5 and I would do 5/5, then he would do 6/6 then me. This is a lot of fun and it breaks up the routine a bit.<br /><br />Evening Olympic Weightlifting session at Donny's Industrial Bay:<br /><br />Z-Health R-phase Level 2 Dynamic Joint Mobility<br /><br />Snatch (kg):<br />40 x 2 x 3 011111<br />50 x 2 x 2<br />55 x 2 x 2<br />60 x 2 x 2 1110<br />60 x 1 x 3 101<br />65 x 1 x 2 00<br />65 x 2 x 1 01<br />70 x 2 x 2 0000<br />60 x 2 x 2 0011<br /><br />A frustrating evening of sorts as non of reps ever felt snappy .. the juices were just not flowing.<br /><br /><span style="font-weight: bold;">Saturday, July 3 2010</span><br /><br />Noon Olympic Weightlifting Session in my basement dungeon<br /><br />Z-Health R-phase Level 2 Dynamic Joint Mobility<br /><br />Back Squat (kg):<br />60 x 1 x 12<br />80 x 1 x 8<br />95 x 1 x 5<br />105 x 1 x 5<br />110 x 6 x 5 PR<br /><br />Front Squat (kg):<br />70 x 1 x 10<br /><br />Today was the 2nd session of the 2nd week of the 1974 Russian Squat Routine as published by Maslaev and available in Arthur Dreschler's outstanding treatise, "The Weightlifting Encyclopedia". I decided to push myself and bumped up the weight three and three-quarter kilos from 106.25 to an even 110. This is the most demanding day of the nine sessions comprising three weeks of three sessions each. It actually calls for one more set of five than the 1st intensity session of the more difficult 1976 RSR.<br /><br />My best previously with this weight was a six sets of triples and that was after a tough session of the competition lifts. Today each set of five was extremely tough. I found that I really had to keep my torso straight and align the bar over my hips. To get through the last three sets I pulled myself down quicker on the eccentric to help create an rebound effect on the way up.<br /><br /><span style="font-weight: bold;">Sunday, July 4 2010</span><br /><br />Morning Olympic Weightlifting Session in my basement dungeon<br /><br />Z-Health R-phase Level 2 Dynamic Joint Mobility<br /><br />Front Squat (kg):<br />50 x 5<br />70 x 5<br />90 x 2<br />100 x 1<br />105 x 1<br /><br />Cleans (kg):<br />50 x 3<br />60 x 3<br />70 x 3<br />75 x 3<br />80 x 3<br />85 x 2<br />90 x 3 x 1 011<br />95 x 2 x 1 01<br />100 x 2 x 1 00<br />70 x 2 PwCl<br />80 x 2 PwCl<br />85 x 2 PwCl, SqCl<br />85 x 2 PwCl, SqCl<br />85 x 2 PwCl<br />85 x 1 SqCl<br /><br />I changed things up a bit as my basement is not conducive to jerks, so instead I focused on cleans "hoping" to hit 100kg. I started by working up to a solid rock bottom front squat with 105kg representing 95% of my 1RM. Looking back on the cleans, I was better off perhaps doing as many singles with 95 as possible as my two attempts with 100 had no chance as I had no confidence in making the lift .. my pseudo-psych-up routine prior to the 2nd attempt was laughable.<br /><br />Feeling that my 2nd pull with the heavier weights was non-existent, I decided to head Freddie Myles suggestion of working some power cleans. As predicted as I got fatigued they morphed into squat cleans which is exactly the point of doing the power cleans. I really concentrated on an explosive 2nd pull to get the bar accelerating. When fatigued I still caught the bar fairly high but I had to squat clean it to make the lift.<br /><br /><span style="font-weight: bold;">Monday, July 5 2010</span><br /><br />Morning Olympic Weightlifting Session in my basement dungeon<br /><br />Z-Health R-phase Level 2 Dynamic Joint Mobility<br /><br />Back Squats (kg):<br />60 x 1 x 10<br />80 x 4 x 3<br /><br />Front Squats (kg):<br />60 x 1 x 12<br />80 x 1 x 5<br />90 x 1 x 3<br />100 x 1 x 1<br />110 x 1 x 1<br />90 x 1 x 6<br /><br />Jerk Dips (kg):<br />115 x 1 x 3<br />120 x 1 x 3<br />130 x 1 x 3<br />140 x 1 x 3<br /><br />Today was the last of the three sessions of the 2nd week of the 1974 RSR, namely four set of triples with 60%. I then proceeded to some front squats where I worked up a rock bottom front squat with 1RM of 110kg. This is encouraging as I haven't front squatted anything this heavy since January.<br /><br />Racking the bar from my squat rack, I did some heavy jerk dips for overloading purposes. I am going to do these twice a week to get used to heavy weight in the rack.<br /><br /><span style="font-weight: bold;">Tuesday, July 6 2010</span><br /><br />Evening Olympic Weightlifting Session in my basement dungeon<br /><br />Z-Health R-phase Level 2 Dynamic Joint Mobility<br /><br />Front Squat (kg):<br />60 x 1 x 12<br />82.5 x 4 x 3<br />90 x 2 x 3<br /><br />Back Squat (kg):<br />70 x 1 x 12<br />90 x 1 x 4<br />105 x 1 x 2<br />115 x 1 x 1<br />120 x 1 x 1<br /><br />Snatch (kg):<br />40 x 1 x (3 +2) Sn,PwSn<br />50 x 1 x (1+2), PwSn, Sn<br />55 x (1+1+1), PwSn, Sn, PwSn<br />60 x 1 x 3 101<br />65 x 1 x 2 10<br />65 x 1 x 2 00<br />60 x 1 x 2<br />65 x 1 x 1<br />70 x 1 x 1<br /><br />Snatch Pulls (kg):<br />80 x 2 x 2<br />90 x 2 x 2<br />100 x 1 x 2<br /><br />As noted in an earlier session, I have switched to front squats for the 3rd week of the 1974 RSR. This 1st session called for 75% x 4 x 3. The bizarre locking 82.5kg for four sets of triples was due to forgetting to load the 2.5 kg plate on the right side .. duh!! Thus the two additional sets with 90kg to make up for it. I then followed this up with working up to heavy single with back squats which in this case was 96% of my 1RM<br /><br />For my snatches, I power snatched until I had to squat snatch. I also experimented with a modified frog stance which seem to have the benefit of completely taking my back out of the 1st pull. I also felt comfortable pulling from the floor. Most of my misses were as a result of not locking out my arms quick enough. I finished with heavy snatch pulls again using a modified frog stance.<br /><br /><span style="font-weight: bold;">Wednesday, July 7 2010</span><br /><br />Afternoon Kettlebell Session outside on a shaded lawn by my office building<br /><br />24kg Kettlebell Snatch<br />10 x 10/10 at the top of every two minutes<br />Total: 200 reps in 19:00<br /><br />Late Evening Olympic Weightlifting Session in my basement dungeon<br /><br />Z-Health R-phase Level 2 Dynamic Joint Mobility<br /><br />Front Squat (kg):<br />60 x 1 x 10<br />85 x 1 x 4<br />95 x 4 x 3<br /><br />Back Squat (kg):<br />70 x 1 x 12<br />80 x 1 x 5<br />90 x 1 x 3<br />100 x 1 x 3<br />110 x 1 x 2<br />122 x 1 x 1<br /><br />Jerk Dips (kg):<br />120 x 1 x 3<br />130 x 1 x 3<br /><br />I complete the 2nd session of the last and third week of the 1974 RSR calling for 85% x 3 x 3. I switched to front squats for this week as recommended by the article in Arthur Dreschler's "The Weightlifting Encyclopedia". This was followed up by working up to a heavy single, 122kg, the heaviest to date in several months. I finished up with some jerk dips and called it a night.<br /><br /><span style="font-weight: bold;">Thursday, July 8 2010</span><br /><br />Afternoon Kettlebell Session outside on a shaded lawn by my office building<br /><br />24kg Kettlebell Medley:<br />3 x Complex repeating on each side:<br /><ul><li>5 one-hand swings</li><li>1 snatch</li><li>1 press</li><li>1 push-press</li><li>1 jerk</li><li>Descending TGU</li></ul>1 x 2-rung TGU ladder l/r<br /><br />Swings:<br />1 x (6/6, 7/7, 8/8,9/9, 10/10, 11/11)<br />1 x (6/6, 7/7, 8/8,9/9, 10/10)<br /><br />One press ladders:<br />1 - 2 rung ladder<br />1 - 3 rung ladder with push press for left hand at third rung.<br /><br />10 x 10/10 at the top of every two minutes<br />Total: 200 reps in 19:00<br /><br />Late Evening Olympic Weightlifting Session in my basement dungeon<br /><br />Z-Health R-phase Level 2 Dynamic Joint Mobility<br /><br />Front Squat (kg):<br />60 x 1 x 12<br />70 x 4 x 3<br /><br />Back Squat (kg):<br />70 x 1 x 12<br />90 x 1 x 5<br />100 x 1 x 3<br />110 x 1 x 2<br />120 x 1 x 1<br />126 x 1 x 1 PR<br /><br />Clean & Jerk (kg):<br />50 x 1 x (1+3)<br />60 x 2 x (2+2)<br />70 x 2 x (2+2)<br />80 x 1 x (2+2)<br />90 x 3 x (1+1)<br /><br />This was the second day of a double session with kettlebells at noon and Olympic weightlifting in the evening. I had to change plans with today's kettlebell session as my hands were too sore for snatching so I did focused more on swings, presses, push-press, jerks and TGUs. The TGUs were very rough and will need more focus.<br /><br />I finished the last and third session of the last and third week of the 1974 RSR. This called for four sets of triples with 60%. I did these with front squats and they were very easy. This was followed by a working up to a heavy single back squat of 126kg which is a one kilo PR. A back squat of 130kg is probably just a month away. Using the weightlifting ratios it will take a front/back squat of 119/138 to snatch 85kg.<br /><br /><span style="font-weight: bold;">Saturday, July 10 2010</span><br /><br />Noon Olympic Weightlifting Session at Donny Venterosa's Industrial Bay<br /><br />Z-Health R-phase Level 2 Dynamic Joint Mobility<br /><br />Back Squat (kg):<br />70x 1 x 12<br />90 x 1 x 6<br />100 x 4 x 3<br /><br />Front Squat (kg):<br />70 x 1 x8<br />85 x 1 x 5<br />97 x 1 x 2<br />107 x 1 x 1<br />112 x 1 x 1 PR<br /><br />Snatch (kg):<br />40 x 1 x 3<br />50 x 1 x 3<br />60 x 1 x 2<br />65 x 1 x 2<br />70 x 2 x 2 0000<br />60 x 1 x 2 10<br />65 x 3 x 1 101<br />70 x 1 x 1<br />75 x 2 x 2 0000<br /><br />I started the 1st day of the 1st week of my second 1974 RSR with back squats with four sets of triples with 75%. This was followed by a 2 kg PR increase of my front squat when I worked up to as heavy a single as possible.<br /><br />My snatches were a bit off as I was prematurely bending my elbows while doing my 2nd pull. This old habit has crept back in but fortunately the watchful eye of fellow 77kg master lifter Richard Maloon was quick to point this out.Franklinhttp://www.blogger.com/profile/12125367865221040103noreply@blogger.com0tag:blogger.com,1999:blog-807004449292874959.post-6832335451179080752010-04-07T04:47:00.000-07:002010-04-08T08:27:00.173-07:00De-loading before the National Masters<div style="text-align: center;"><span class="Apple-style-span" style="font-size:large;">All the Crows in the World are Black</span></div><div style="text-align: center;"><br /></div><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgoR54KYC9QUz65Gk5JEo39Djsl78rZcYYzIvVJ6p42qwsHrcTLp2a87vD7qi8cyc1Yrws7Kask8tY0LSz70a1jr5YtWnZ66_HO2wgntxQ_eLojXMEN7rieOywX3TbI0cvREjcmBnCJrUzr/s1600/crow1207.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgoR54KYC9QUz65Gk5JEo39Djsl78rZcYYzIvVJ6p42qwsHrcTLp2a87vD7qi8cyc1Yrws7Kask8tY0LSz70a1jr5YtWnZ66_HO2wgntxQ_eLojXMEN7rieOywX3TbI0cvREjcmBnCJrUzr/s400/crow1207.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5457787318430914386" /></a><div><span class="Apple-style-span" style="font-family:sans-serif;"><span class="Apple-style-span" style="line-height: 19px; font-size:-webkit-xxx-large;"><span class="Apple-style-span" style="font-family:Georgia, serif;font-size:130%;"><span class="Apple-style-span" style=" line-height: normal;font-size:16px;"><br /></span></span></span></span></div><div style="text-align: center;"><b><span class="Apple-style-span" style=" font-weight: normal; line-height: 19px; font-family:sans-serif;"><span class="Apple-style-span" style="font-size:large;">天下乌鸦一样黑</span></span></b></div><div style="text-align: left;"><span class="Apple-style-span" style="font-family:sans-serif;"><span class="Apple-style-span" style="line-height: 19px; font-size:large;"><br /></span></span></div><div>Yes it is true that some athletes are born with inherent capabilties to excel to the highest levels. However none ever make elite status without years of dedicated training. The same goes for all lifters .. you want to reach your highest potential .. then train like the elite .. all crows are indeed black.</div><div><br /></div><div><b>Tuesday April 6, 2010</b></div><div><br /></div><div>Evening Session at Donny's Weightlifting Bay:</div><div><br /></div><div>Z-Health R-phase Level 2 Dynamic Joint Mobility</div><div><br /></div><div>Snatch (kg):</div><div>40 x 2 x 4</div><div>50 x 2 x 2</div><div>60 x 1 x 2</div><div>65 x 1 x 1</div><div>70 x 1 x 1</div><div>75 x 1 x 1</div><div><br /></div><div>C&J (kg):</div><div>50 x 1 x 4</div><div>70 x 1 x 2</div><div>80 x 1 x 1</div><div>85 x 1 x 1</div><div>90 x 1 x 1</div><div><br /></div><div>Snatch Pull (kg):</div><div>80 x 3 x 2</div><div><br /></div><div>Front Squat (kg):</div><div>50 x 5</div><div>70 x 4</div><div>80 x 2</div><div>90 x 2</div><div>100 x 2</div><div><br /></div><div>This was the second to last session before the National Masters on Saturday and I followed Freddie's program almost exactly. With the exception of a sloppy jerk with 90, all lifts felt solid.</div><div><br /></div><div><div><b>Thursday April 8, 2010</b></div><div><br /></div><div>Morning Session in my Basement Dungeon:</div><div><br /></div><div>Z-Health R-phase Level 2 Dynamic Joint Mobility</div><div><br /></div><div>Snatch (kg):</div><div>40 x 2 x 3</div><div>50 x 1 x 2</div><div>56 x 7 x 1 [11001]</div><div>60 x 2 x 1</div><div><br /></div><div>Clean & Jerk (kg):</div><div>50 x 1 x 2</div><div>60 x 1 x 2</div><div>70 x 5 x 1</div><div>70 x 2 x 1</div><div><br /></div><div>This was the last session before Saturday's National Masters meet. I relaxed for two of 56kg snatches and the results were missed lifts. Then I really focused on a explosive catch and the two singles with 60kg were very smooth and quick. </div><div><br /></div><div>On my cleans it took several attempts before I remembered to whip the arms as I landed .. this helped tremendously in catching the bar in a strong rack and bouncing out of the hole. On my jerks I was catching the weight off balance even with 60kg. It wasn't until I remembered to explosively lock out my arms that I decided to add two additional singles remembered .. I landed in perfectly balanced for both.</div><div><br /></div><div>I feel very solid with my training over the last two months. Regardless of what prevails in the meet, I have been consistent and vigilant in my training .. and really enjoying it as well!</div></div>Franklinhttp://www.blogger.com/profile/12125367865221040103noreply@blogger.com9tag:blogger.com,1999:blog-807004449292874959.post-17590510914124234552010-03-31T21:26:00.000-07:002010-04-07T11:41:10.184-07:0080kg Training Snatch PR at Myles-Ahead<div><br /></div><div>Whenever I have to travel to Northern California for work, I always try to set up training sessions with Freddie and Niki Myles of <a href="http://www.mylesaheadfitness.com/">Myles-Ahead</a>. This time I had the opportunity to train at their new expanded facility in Rohnert Park, CA where there are now six weightlifting stations/platforms resulting in three very rewarding sessions. As I have said on this blog numerous times before, these are two of the greatest gifts to the west coast Olympic Weightlifting scene both as elite competitors and coaches.</div><div><br /></div><div>The two photos below, courtesy of friend and fellow 85kg master lifter Paul Marini, are of my top and bottom position of an 80kg training snatch PR I made at Myles-Ahead on this past Saturday. This was the third attempt with that weight, the other two I didn't lock out my arms quick enough. What I remember from this lift is being very conscious of maintaining a straight back and using my legs exclusively for the 1st pull .. everything after that is a blur. I'm pleased to observe a full extension at the top of the 2nd pull and a relatively deep squat in the receiving position .. two things that I have been focusing on over the last six months.</div><div><br /></div><div><br /></div><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisuuLnNDvm8zUpbV7D9GwP6tg3DxRzU5dJtbeS9UVC94dS5boyv2R96HTzgnifkBiG5jVVU0CPL7aSqfHs5LC9VDRlsBQCnmBMn25to6XZTid7QKf5oOxa7sQf6UyrN_iSm8WapmDtofgF/s1600/franklintop80kg.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 225px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisuuLnNDvm8zUpbV7D9GwP6tg3DxRzU5dJtbeS9UVC94dS5boyv2R96HTzgnifkBiG5jVVU0CPL7aSqfHs5LC9VDRlsBQCnmBMn25to6XZTid7QKf5oOxa7sQf6UyrN_iSm8WapmDtofgF/s400/franklintop80kg.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5456501261336726946" /></a><br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpEy7fT1pp9wka_E4ib4ZokAylocVcXGWECaxVhBLAL5YrK7H4fT6QwqXDYv7gd_Ism0g9gVLmFQpm9mddthJk-MX7__pxHMw2tVV7Qym7sc34xV1yfy9QFtpLW6Uyg3ekcwm0t49g6aJE/s1600/franklin80kgbot.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 225px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpEy7fT1pp9wka_E4ib4ZokAylocVcXGWECaxVhBLAL5YrK7H4fT6QwqXDYv7gd_Ism0g9gVLmFQpm9mddthJk-MX7__pxHMw2tVV7Qym7sc34xV1yfy9QFtpLW6Uyg3ekcwm0t49g6aJE/s400/franklin80kgbot.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5456501389270949266" /></a><br /><br /><div><b><br /></b></div><div><b><br /></b></div><div><b>Monday March 29, 2010</b></div><div><br /></div><div>Morning Session at Myles-Ahead Weightlifting:</div><div><br /></div><div>Z-Health R-phase Level 2 Dynamic Joint Mobility</div><div><br /></div><div>Snatch (kg):</div><div>40 x 2 x 5</div><div>50 x 2 x 2</div><div>55 x 1 x 2 [01]</div><div>60 x 5 x 2</div><div><br /></div><div>Clean & Jerk (kg):</div><div>50 x 2 x (1+1)</div><div>60 x 2 x (1+1)</div><div>70 x 1 x (1+1)</div><div>85 x 3 x (1+1)</div><div>70 x 1 x (1+1)</div><div><br /></div><div>Front Squat Russian Squat Routine (kg):</div><div>50 x 5</div><div>70 x 4</div><div>80 x 3</div><div>90 x 6 x 2</div><div><br /></div><div>Freddie noticed that during my 2nd pull that my hips were not meeting the bar and going up. Next session he would give me a drill to help correct it. Also during my snatches, he noticed that arms were not explosively locking out. Finally there was some separation during the dip of my jerk. He had me just relax my arms instead of opening my hand during the jerk.</div><div><br /></div><div><b>Tuesday March 29, 2010</b></div><div><br /></div><div>My company got a local high-end Chrome and Tone to give all Calix employees a two free weeks of training. I was pleased to find a a decent power rack and some kettlebells.</div><div><br /></div><div>Evening Session at Club-One Chome & Tone</div><div><br /></div><div>Z-Health R-phase Level 2 Dynamic Joint Mobility</div><div><br /></div><div>24kg Kettlebell Snatch</div><div>5 x 8/8</div><div>1 x 4/5</div><div>1 x 6/5 </div><div>Total: 100 in 6 minutes</div><div><br /></div><div><b>Wednesday March 31, 2010</b></div><div><br /></div><div>Morning Session at Myles-Ahead Weightlifting:</div><div><br /></div><div>Z-Health R-phase Level 2 Dynamic Joint Mobility</div><div><br /></div><div>Snatch (kg):</div><div>40 x 3 x 2</div><div>50 x 1 x 2</div><div>55 x 1 x 3 [101]</div><div>55 x 1 x 2 [00]</div><div>50 x 1 x 2</div><div>55 x 1 x 1 </div><div>60 x 1 x 1</div><div>65 x 5 x 1 [11001]</div><div><br /></div><div>Two Cleans and a Jerk (kg):</div><div>50 x 2 x (2 + 1)</div><div>65 x 1 x (2 + 1)</div><div>75 x 3 x (2 + 1)</div><div><br /></div><div>Snatch Pulls (kg):</div><div>75 x 1 x 2</div><div>80 x 3 x 2</div><div><br /></div><div>Freddie noticed that was not choking up on the bar when catching my snatch. This appears to be wrist and shoulder flexibility issue. I believe I can correct this in the near future as my flexibility has definitely increased. I was trying to incorporate the upward hip snap and had some trouble getting under quick enough. This is typical when changing some part of the lift .. other parts may degenerate. The hip part for the clean was higher up my thigh than I was used to. These felt very solid.</div><div><br /></div><div><br /></div><div>Evening Session at Club-One Chome & Tone</div><div><br /></div><div>Z-Health R-phase Level 2 Dynamic Joint Mobility</div><div><br /></div><div>24kg Kettlebell Snatch</div><div>5 x 9/9</div><div>1 x 2/2</div><div>1 x 3/3 </div><div>Total: 100 in 5 min 35 sec</div><div><br /></div><div>Front Squat (lbs)</div><div>135 x 5</div><div>185 x 3</div><div>205 x 3</div><div>225 x 2</div><div><br /></div><div>Behind-The-Neck-PushPress (lbs)</div><div>95 x 3</div><div>115 x 3</div><div>135 x 3</div><div>155 x 3</div><div>185 x 1</div><div><br /></div><div><div><b>Saturday April 3, 2010</b></div><div><br /></div><div>Morning Session at Myles-Ahead Weightlifting:</div><div><br /></div><div>Z-Health R-phase Level 2 Dynamic Joint Mobility</div><div><br /></div><div>Snatch (kg):</div><div>40 x 2 x 2</div><div>50 x 2 x 2</div><div>60 x 1 x 1</div><div>65 x 1 x 1</div><div>70 x 1 x 1</div><div>74 x 2 x 1 [01]</div><div>78 x 1 x 1 PR</div><div>80 x 2 x 1 [00]</div><div>80 x 1 x 1 PR</div><div><br /></div><div>Clean & Jerk (kg):</div><div>50 x 2 x (1+1)</div><div>70 x 1 x (1+1)</div><div>80 x 1 x (1+1)</div><div>87 x 1 x (1+1) [00]</div><div>87 x 1 x (1+1)</div><div>92.5 x 1 (1+1)</div><div>97 x 2 x (1+1) [10,11]</div><div><br /></div><div>Front Squat (kg):</div><div>60 x 4</div><div>80 x 2</div><div>90 x 2</div><div>100 x 2</div><div>105 x 2 PR</div><div><br /></div><div>This was the last heavy day before the National Masters, April 10-12 next week. It was a great feeling to full squat snatch 80kg. </div><div><br /></div><div>On my first attempt to c&j 97, coming out the clean I rose and just as I was getting ready to jerk it I felt as if I was going to black out so I just dropped it. Freddie suggested that when coming out of the sticking point with clean, to slowly let the my breadth out. I did this on my next attempt and I had no problem. This has also happened to me when squatting heavy .. I have to remember to let some air out as I squeeze through the sticking point.</div><div><br /></div><div>Early afternoon mini-kettlebell session at the DoubleTree in Rohnert Park, CA.</div><div><br /></div><div>24kg Snatch (kg):</div><div>5 x 8/8</div><div>2 x 5/5</div><div>Total: 100 in 5min 35 seconds</div><div><br /></div><div>This is the last kettlebell session before the National Masters. </div><div><br /></div></div>Franklinhttp://www.blogger.com/profile/12125367865221040103noreply@blogger.com0tag:blogger.com,1999:blog-807004449292874959.post-1531181535173691352010-03-24T06:05:00.000-07:002010-04-02T07:56:28.217-07:00Beating the dog with a meat bun<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJ1ofxTDNi77RZiuvjhyil0UgxagrdLwMbs4M1VzHIqZXZD_O44XB8niXoTy16bYDamEvho0xBOtaCp2Te5lBQIcK3C8tRCJamqifCKuAcDQIunCXU7Iw_ZkGfxFjDgimVdBB-e12g2Gfy/s1600/dog.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 400px; height: 278px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJ1ofxTDNi77RZiuvjhyil0UgxagrdLwMbs4M1VzHIqZXZD_O44XB8niXoTy16bYDamEvho0xBOtaCp2Te5lBQIcK3C8tRCJamqifCKuAcDQIunCXU7Iw_ZkGfxFjDgimVdBB-e12g2Gfy/s400/dog.jpg" alt="" id="BLOGGER_PHOTO_ID_5452186850452054114" border="0" /></a><span class="Apple-style-span" style="font-size:medium;"><br /><br /></span><div style="text-align: center; font-weight: bold;"><span class="Apple-style-span" style="font-weight: normal;"><span class="Apple-style-span" style="font-size:medium;">肉包子打狗</span></span></div><div style="text-align: center; font-weight: bold;"><span class="Apple-style-span"><span class="Apple-style-span" style="font-size:medium;"></span></span><span class="Apple-style-span" style="font-size:medium;"><span class="Apple-style-span" style="font-weight: normal;"><br /></span></span><div style="text-align: left;"><span class="Apple-style-span" style="font-weight: normal;"><span class="Apple-style-span" style="font-family:'times new roman';"><span class="Apple-style-span" style="font-size:medium;"> Another translation of this famous Chinese proverb is "Don't punish the dog by giving it a treat" or less literally, "Use the right method to achieve the desired result". To this end when I began to train the Olympic lifts, the RKC hard-style kettlebell strength and conditioning lifts gave me a solid base to allow me to undertake this new sport. However, the kettlebell training (based on lifts using high repetition with sub-maximal weights) by themselves could never replace the heavy barbell low reps per set regimen required to snatch and clean & jerk maximal weights. This is not to say that kettlebell usage as auxiallary assistance lifts would not be useful .. they do in fact nicely complement the training when used sparingly. </span></span></span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-family:'times new roman';"><span class="Apple-style-span" style="font-weight: normal;"><br /></span></span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-family:'times new roman';"><span class="Apple-style-span" style="font-size:medium;">Wednesday, March 24, 2010</span></span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-family:'times new roman';"><span class="Apple-style-span" style="font-weight: normal;"><span class="Apple-style-span" style="font-size:medium;"><br /></span></span></span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-family:'times new roman';"><span class="Apple-style-span" style="font-weight: normal;"><span class="Apple-style-span" style="font-size:medium;">Morning Session in my Basement Dungeon:</span></span></span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-family:'times new roman';"><span class="Apple-style-span" style="font-weight: normal;"><span class="Apple-style-span" style="font-size:medium;"><br /></span></span></span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-family:'times new roman';"><span class="Apple-style-span" style="font-weight: normal;"><span class="Apple-style-span" style="font-size:medium;">Z-Health Neural Warmup Level II Dynamic Joint Mobility</span></span></span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-family:'times new roman';"><span class="Apple-style-span" style="font-weight: normal;"><span class="Apple-style-span" style="font-size:medium;"><br /></span></span></span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-family:'times new roman';"><span class="Apple-style-span" style="font-weight: normal;"><span class="Apple-style-span" style="font-size:medium;">Jerks of Boxes (kg):</span></span></span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-family:'times new roman';"><span class="Apple-style-span" style="font-weight: normal;"><span class="Apple-style-span" style="font-size:medium;">50 x 4 x 2</span></span></span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-family:'times new roman';"><span class="Apple-style-span" style="font-weight: normal;"><span class="Apple-style-span" style="font-size:medium;">60 x 2 x 2</span></span></span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-family:'times new roman';"><span class="Apple-style-span" style="font-weight: normal;"><span class="Apple-style-span" style="font-size:medium;">70 x 2 x 2</span></span></span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-family:'times new roman';"><span class="Apple-style-span" style="font-weight: normal;"><span class="Apple-style-span" style="font-size:medium;">80 x 2 x 2</span></span></span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-family:'times new roman';"><span class="Apple-style-span" style="font-weight: normal;"><span class="Apple-style-span" style="font-size:medium;"><br /></span></span></span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-family:'times new roman';"><span class="Apple-style-span" style="font-weight: normal;"><span class="Apple-style-span" style="font-size:medium;">An easy session where I focused on explosively pushing myself under the bar and quickly locking out my arms simultaneously.</span></span></span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-family:'times new roman';"><span class="Apple-style-span" style="font-weight: normal;"><span class="Apple-style-span" style="font-size:medium;"><br /></span></span></span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-family:'times new roman';"><span class="Apple-style-span" style="font-size:medium;">Thursday, March 26, 2010</span></span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-family:'times new roman';"><span class="Apple-style-span" style="font-weight: normal;"><span class="Apple-style-span" style="font-size:medium;"><br /></span></span></span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-family:'times new roman';"><span class="Apple-style-span" style="font-weight: normal;"><span class="Apple-style-span" style="font-size:medium;">Evening session at Excel Sport and Fitness</span></span></span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-family:'times new roman';"><span class="Apple-style-span" style="font-weight: normal;"><span class="Apple-style-span" style="font-size:medium;"><br /></span></span></span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-family:'times new roman';"><span class="Apple-style-span" style="font-weight: normal;"><span class="Apple-style-span" style="font-size:medium;">Z-Health Neural Warmup Level II Dynamic Joint Mobility</span></span></span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-family:'times new roman';"><span class="Apple-style-span" style="font-weight: normal;"><span class="Apple-style-span" style="font-size:medium;"><br /></span></span></span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-family:'times new roman';"><span class="Apple-style-span" style="font-weight: normal;"><span class="Apple-style-span" style="font-size:medium;">Front Squat RSR (Russian Squat Routine) (kg):</span></span></span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-family:'times new roman';"><span class="Apple-style-span" style="font-weight: normal;"><span class="Apple-style-span" style="font-size:medium;">(50,70,80) x 4</span></span></span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-family:'times new roman';"><span class="Apple-style-span" style="font-weight: normal;"><span class="Apple-style-span" style="font-size:medium;">(90,95) x 2</span></span></span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-family:'times new roman';"><span class="Apple-style-span" style="font-weight: normal;"><span class="Apple-style-span" style="font-size:medium;">100 x 4 x 4 [1111,1111,1110,1111]</span></span></span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-family:'times new roman';"><span class="Apple-style-span" style="font-weight: normal;"><span class="Apple-style-span" style="font-size:medium;"><br /></span></span></span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-family:'times new roman';"><span class="Apple-style-span" style="font-weight: normal;"><span class="Apple-style-span" style="font-size:medium;">Snatch (kg):</span></span></span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-family:'times new roman';"><span class="Apple-style-span" style="font-weight: normal;"><span class="Apple-style-span" style="font-size:medium;">50 x 3 [100]</span></span></span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-family:'times new roman';"><span class="Apple-style-span" style="font-weight: normal;"><span class="Apple-style-span" style="font-size:medium;"><br /></span></span></span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-family:'times new roman';"><span class="Apple-style-span" style="font-weight: normal;"><span class="Apple-style-span" style="font-size:medium;">The four by four front squats with 100kg were extremely demanding. On the last rep of the third set I relaxed my back and got pinned in the hole unable to rise. I got the message and finished strong with my last set. A few snatches followed as that was it for the day.</span></span></span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-size:medium;"><br /></span></div><div style="text-align: left;"><br /></div><div style="text-align: left;"><div style="text-align: left; "><span class="Apple-style-span" style="font-family:'times new roman';"><span class="Apple-style-span" style="font-size:medium;">Friday, March 26, 2010</span></span></div><div style="text-align: left; "><span class="Apple-style-span" style="font-family:'times new roman';"><span class="Apple-style-span" style="font-weight: normal; "><span class="Apple-style-span" style="font-size:medium;"><br /></span></span></span></div><div style="text-align: left; "><span class="Apple-style-span" style="font-family:'times new roman';"><span class="Apple-style-span" style="font-weight: normal; "><span class="Apple-style-span" style="font-size:medium;">Morning Session in my Basement Dungeon:</span></span></span></div><div style="text-align: left; "><span class="Apple-style-span" style="font-family:'times new roman';"><span class="Apple-style-span" style="font-weight: normal; "><span class="Apple-style-span" style="font-size:medium;"><br /></span></span></span></div><div style="text-align: left; "><span class="Apple-style-span" style="font-family:'times new roman';"><span class="Apple-style-span" style="font-weight: normal; "><span class="Apple-style-span" style="font-size:medium;">Z-Health Neural Warmup Level II Dynamic Joint Mobility</span></span></span></div><div><span class="Apple-style-span" style="font-family:'times new roman';"><span class="Apple-style-span" style="font-weight: normal; "><span class="Apple-style-span" style="font-size:medium;"><br /></span></span></span></div><div><span class="Apple-style-span" style="font-family:'times new roman';"><span class="Apple-style-span" style="font-weight: normal; "><span class="Apple-style-span" style="font-size:medium;">Snatch (kg):</span></span></span></div><div><span class="Apple-style-span" style="font-family:'times new roman';"><span class="Apple-style-span" style="font-weight: normal; "><span class="Apple-style-span" style="font-size:medium;">50 x 2 x 2</span></span></span></div><div><span class="Apple-style-span" style="font-family:'times new roman';"><span class="Apple-style-span" style="font-weight: normal; "><span class="Apple-style-span" style="font-size:medium;">50 x 1 x 3 [100]</span></span></span></div><div><span class="Apple-style-span" style="font-family:'times new roman';"><span class="Apple-style-span" style="font-weight: normal; "><span class="Apple-style-span" style="font-size:medium;">55 x 2 x 2 [01,11]</span></span></span></div><div><span class="Apple-style-span" style="font-family:'times new roman';"><span class="Apple-style-span" style="font-weight: normal; "><span class="Apple-style-span" style="font-size:medium;">60 x 2 x 2 [11,01]</span></span></span></div><div><span class="Apple-style-span" style="font-family:'times new roman';"><span class="Apple-style-span" style="font-weight: normal; "><span class="Apple-style-span" style="font-size:medium;">65 x 1 x 2 [00]</span></span></span></div><div><span class="Apple-style-span" style="font-family:'times new roman';"><span class="Apple-style-span" style="font-weight: normal; "><span class="Apple-style-span" style="font-size:medium;">65 x 1 x 3 [001]</span></span></span></div><div><span class="Apple-style-span" style="font-family:'times new roman';"><span class="Apple-style-span" style="font-weight: normal; "><span class="Apple-style-span" style="font-size:medium;">65 x 1 x 2</span></span></span></div><div><span class="Apple-style-span" style="font-family:'times new roman';"><span class="Apple-style-span" style="font-weight: normal; "><span class="Apple-style-span" style="font-size:medium;">65 x 1 x 2 [00]</span></span></span></div><div><span class="Apple-style-span" style="font-family:'times new roman';"><span class="Apple-style-span" style="font-weight: normal; "><span class="Apple-style-span" style="font-size:medium;">65 x 1 x 2</span></span></span></div><div><span class="Apple-style-span" style="font-family:'times new roman';"><span class="Apple-style-span" style="font-weight: normal; "><span class="Apple-style-span" style="font-size:medium;">65 x 1 x 2 [01]</span></span></span></div><div><span class="Apple-style-span" style="font-family:'times new roman';"><span class="Apple-style-span" style="font-weight: normal;"><span class="Apple-style-span" style="font-size:medium;">65 x 4 x 2</span></span></span></div><div><span class="Apple-style-span" style="font-family:'times new roman';"><span class="Apple-style-span" style="font-weight: normal;"><span class="Apple-style-span" style="font-size:medium;"><br /></span></span></span></div><div><span class="Apple-style-span" style="font-family:'times new roman';"><span class="Apple-style-span" style="font-weight: normal;"><span class="Apple-style-span" style="font-size:medium;">Snatch Lift-offs (kg):</span></span></span></div><div><span class="Apple-style-span" style="font-family:'times new roman';"><span class="Apple-style-span" style="font-weight: normal;"><span class="Apple-style-span" style="font-size:medium;">70 x 1 x 3</span></span></span></div><div><span class="Apple-style-span" style="font-family:'times new roman';"><span class="Apple-style-span" style="font-weight: normal;"><span class="Apple-style-span" style="font-size:medium;">80 x 5 x 3</span></span></span></div><div><span class="Apple-style-span" style="font-family:'times new roman';"><span class="Apple-style-span" style="font-weight: normal;"><span class="Apple-style-span" style="font-size:medium;"><br /></span></span></span></div><div><span class="Apple-style-span" style="font-family:'times new roman';"><span class="Apple-style-span" style="font-weight: normal;"><span class="Apple-style-span" style="font-size:medium;">Training by one's self is extremely demanding and this session I almost terminated this session early when I missed my first four attempts with 65kg snatches. In exasperation, I started yelling coaching cues to myself like:</span></span></span></div><div><ul><li><span class="Apple-style-span" style="font-family:'times new roman';"><span class="Apple-style-span" style="font-weight: normal;">Keep it close!</span></span></li><li><span class="Apple-style-span" style="font-family:'times new roman';"><span class="Apple-style-span" style="font-weight: normal;">Chest over the bar!</span></span></li><li><span class="Apple-style-span" style="font-family:'times new roman';"><span class="Apple-style-span" style="font-weight: normal;">Get set!!</span></span></li><li><span class="Apple-style-span" style="font-family:'times new roman';"><span class="Apple-style-span" style="font-weight: normal;">Loose arms!</span></span></li></ul><div><span class="Apple-style-span" style="font-family:'times new roman';"><span class="Apple-style-span" style="font-weight: normal;">It was as if, my coach was there .. it worked as I finished strong making my last four sets of doubles with 65.</span></span></div></div><div><span class="Apple-style-span" style="font-family:'times new roman';"><span class="Apple-style-span" style="font-weight: normal;"><span class="Apple-style-span" style="font-size:medium;"><br /></span></span></span></div><div><span class="Apple-style-span" style="font-family:'times new roman';"><span class="Apple-style-span" style="font-weight: normal;"><span class="Apple-style-span" style="font-size:medium;">Evening session at Donny's</span></span></span></div><div><span class="Apple-style-span" style="font-family:'times new roman';"><span class="Apple-style-span" style="font-weight: normal;"><span class="Apple-style-span" style="font-size:medium;"><br /></span></span></span></div><div><span class="Apple-style-span" style="font-family:'times new roman';"><span class="Apple-style-span" style="font-weight: normal;"><span class="Apple-style-span" style="font-size:medium;">Snatch (kg):</span></span></span></div><div><span class="Apple-style-span" style="font-family:'times new roman';"><span class="Apple-style-span" style="font-weight: normal;"><span class="Apple-style-span" style="font-size:medium;">50 x 3 x 2</span></span></span></div><div><span class="Apple-style-span" style="font-family:'times new roman';"><span class="Apple-style-span" style="font-weight: normal;"><span class="Apple-style-span" style="font-size:medium;">60 x 4 1 [1101]</span></span></span></div><div><span class="Apple-style-span" style="font-family:'times new roman';"><span class="Apple-style-span" style="font-weight: normal;"><span class="Apple-style-span" style="font-size:medium;">65 x 3 x 1 [100]</span></span></span></div><div><span class="Apple-style-span" style="font-family:'times new roman';"><span class="Apple-style-span" style="font-weight: normal;"><span class="Apple-style-span" style="font-size:medium;">65 x 3 x 1 [110]</span></span></span></div><div><span class="Apple-style-span" style="font-family:'times new roman';"><span class="Apple-style-span" style="font-weight: normal;"><span class="Apple-style-span" style="font-size:medium;">65 x 2 x 1</span></span></span></div><div><span class="Apple-style-span" style="font-family:'times new roman';"><span class="Apple-style-span" style="font-weight: normal;"><span class="Apple-style-span" style="font-size:medium;">70 x 2 x 2 [00,01]</span></span></span></div><div><span class="Apple-style-span" style="font-family:'times new roman';"><span class="Apple-style-span" style="font-weight: normal;"><span class="Apple-style-span" style="font-size:medium;"><br /></span></span></span></div><div><span class="Apple-style-span" style="font-family:'times new roman';"><span class="Apple-style-span" style="font-weight: normal;"><span class="Apple-style-span" style="font-size:medium;">Clean & Jerk (kg):</span></span></span></div><div><span class="Apple-style-span" style="font-family:'times new roman';"><span class="Apple-style-span" style="font-weight: normal;"><span class="Apple-style-span" style="font-size:medium;">60 x 2 x (1 + 1)</span></span></span></div><div><span class="Apple-style-span" style="font-family:'times new roman';"><span class="Apple-style-span" style="font-weight: normal;"><span class="Apple-style-span" style="font-size:medium;">80 x 2 x (1 + 1)</span></span></span></div><div><span class="Apple-style-span" style="font-family:'times new roman';"><span class="Apple-style-span" style="font-weight: normal;"><span class="Apple-style-span" style="font-size:medium;">85 x 1 x (1+1) [10]</span></span></span></div><div><span class="Apple-style-span" style="font-family:'times new roman';"><span class="Apple-style-span" style="font-weight: normal;"><span class="Apple-style-span" style="font-size:medium;">80 x 1 x (1+1) </span></span></span></div><div><span class="Apple-style-span" style="font-family:'times new roman';"><span class="Apple-style-span" style="font-weight: normal;"><span class="Apple-style-span" style="font-size:medium;">80 x 2 x (1+1) [10,10]</span></span></span></div><div><span class="Apple-style-span" style="font-family:'times new roman';"><span class="Apple-style-span" style="font-weight: normal;"><br /></span></span></div><div><span class="Apple-style-span" style="font-family:'times new roman';"><span class="Apple-style-span" style="font-weight: normal;">Well so much for double sessions, but I wanted to check-out my potential new digs for our club as Excel Sport and Fitness in Waltham, MA officially will be closing its doors this weekend when I will be out of town. Donny's is at the opposite extreme of your standard "Chrome and Tone" fitness club. Its hardcore to say the least .. a large industrial bay with lots of dust, the smell of petro-chemicals, rusty bars and ancient bumpers. (Jeez it appears I've become a real Nancy pancy and did have a hard time adjusting to the new environment.) The gasp powered heating wasn't working so I we all had to wear sweats where there was a single platform which I shared with two other lifters. I'm looking forward to checking out after the second platform arrives and some of the tools and misc junk is removed from the bay.</span></span></div><div><span class="Apple-style-span" style="font-family:'times new roman';"><span class="Apple-style-span" style="font-weight: normal;"><br /></span></span></div><div><span class="Apple-style-span" style="font-family:'times new roman';"><span class="Apple-style-span" style="font-weight: normal;">As for the session itself, the morning session had taken its toll and I kept it short. </span></span></div></div></div>Franklinhttp://www.blogger.com/profile/12125367865221040103noreply@blogger.com0tag:blogger.com,1999:blog-807004449292874959.post-10509145424777799642010-03-18T20:00:00.000-07:002010-03-24T06:52:32.918-07:00A single day of sub-zero temperature is not enough to create three feet of ice.<div style="text-align: center;"><span style="font-size:100%;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8dSG4pfjTeZMImNW354bFC4DwC_otXjHuK3yszK3AcuN_V-5eojYHUndrQiPYLpe1UScpP2tvltBu_uafYaqhn8KtOFtOwC9NNOMxXofQSOqMJrWIsiT64dXi0NVQFy0n90jIQM8Hy7Rw/s1600/thick-ice.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 320px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8dSG4pfjTeZMImNW354bFC4DwC_otXjHuK3yszK3AcuN_V-5eojYHUndrQiPYLpe1UScpP2tvltBu_uafYaqhn8KtOFtOwC9NNOMxXofQSOqMJrWIsiT64dXi0NVQFy0n90jIQM8Hy7Rw/s400/thick-ice.jpg" alt="" id="BLOGGER_PHOTO_ID_5452149288611256434" border="0" /></a></span><span style="font-size:130%;">冰冻三尺非一日之寒</span><br /></div><span style="font-size:100%;"><br /></span><div><span style="font-size:100%;">I have no idea what my ultimate potential in this sport is. However I do know that whatever it is, will require dedicated focused training sessions over a long period of time .. and thus the Chinese proverb for the title of this blog.<br /></span><span style="font-weight: bold;font-size:100%;" ><br />Tuesday, March 16 2010</span><span style="font-size:100%;"><br /><br />Evening Olympic Lifting Session at Excel Fitness and Sport<br /><br />Z-Health Neural Warmup Level II Dynamic Joint Mobility<br /><br />RSR (Russian Squat Routine) Front Squat (kg):<br />(40, 50) x 5<br />(70, 80) x 2<br />90 x 6 x 2<br /><br /></span></div><div><span style="font-size:100%;">Hang Clean (kg):</span></div><div><span style="font-size:100%;">(60,70) x 2</span></div><div><span style="font-size:100%;">80 x 4 x 2</span></div><div><span style="font-size:100%;"><br /></span></div><div><span style="font-size:100%;">Clean (kg):</span></div><div><span style="font-size:100%;">85 x 4 x 2</span></div><div><span style="font-size:100%;">90 x 1 x 2</span></div><div><span style="font-size:100%;">95 x 1 x 1</span></div><div><span style="font-size:100%;">101 x 2 x 1 [01] PR</span></div><div><span style="font-size:100%;">105 x 3 x 1 [000]</span></div><div><span style="font-size:100%;"><br /></span></div><div><span style="font-size:100%;">Kettlebell Snatches</span></div><div><span style="font-size:100%;">24kg x 5 x 6/6 on the top of the minute</span></div><div><span style="font-size:100%;"><br /></span></div><div><span style="font-size:100%;"><br /></span></div><div><span style="font-size:100%;">The six sets of front squat doubles with 90kg are getting easier but still not easy. Front squats are just plain tough. The hang cleans with 80kg were no problem but when I got to full from the floor squat cleans my second pull lacked explosiveness. Even still I didn't miss any lifts and decided to go for it and made a PR of 101kg. I then missed 105kg three times not even able to get under it. I remember this also with 100kg before I eventually made it several sessions later.</span></div><div><span style="font-size:100%;"><br /></span></div><div><span style="font-size:100%;"><br /></span></div><div><span class="Apple-style-span" style="font-weight: bold;font-size:100%;" > </span></div><div><span class="Apple-style-span" style="font-weight: bold;font-size:100%;" >Thursday, March 18 2010</span></div><div><span style="font-size:100%;"><br />Evening Olympic Lifting Session at Excel Fitness and Sport<br /><br />Z-Health Neural Warmup Level II Dynamic Joint Mobility<br /><br />RSR (Russian Squat Routine) Front Squat (kg):<br />40 x 5</span></div><div><span style="font-size:100%;">75 x 5</span></div><div><span style="font-size:100%;">85 x 4<br />95 x 5 x 5 PR<br /><br />Snatch (kg):</span></div><div><span style="font-size:100%;">(40,50,60,65) x 2</span></div><div><span style="font-size:100%;">70 x 3 x 2 [11,00,00]</span></div><div><span style="font-size:100%;">60 x 1 x 2</span></div><div><span style="font-size:100%;">60 x 1 x 1</span></div><div><span style="font-size:100%;">64 x 1 x 1</span></div><div><span style="font-size:100%;"><br /></span></div><div><span style="font-size:100%;">Non-stop full-squat hang snatches (kg):</span></div><div><span style="font-size:100%;">40 x 3 x 5</span></div><div><span style="font-size:100%;">44 x 2 x 6</span></div><div><span style="font-size:100%;"><br /></span></div><div><span style="font-size:100%;">Snatch (kg):</span></div><div><span style="font-size:100%;">50 x 4 x 1</span></div><div><span style="font-size:100%;"><br /></span></div><div><span style="font-size:100%;">Snatch Balance (kg):</span></div><div><span style="font-size:100%;">(40, 45) x 3</span></div><div><span style="font-size:100%;">50 x 3</span></div><div><span style="font-size:100%;"><br /></span></div><div><div><span style="font-size:100%;">Kettlebell Snatches:<br />24kg x 4 x 6/6 on the top of the minute</span></div><div><span style="font-size:100%;">24kg x 1 x 8/8</span></div><div><span style="font-size:100%;"><br /></span></div></div><div><span style="font-size:100%;">I was worried all day about finishing five sets of five front squats with 95kg as called for by Russian Squat Routine. I got through it by keeping my back very tight and never tucking in my tail even in the hole. The template called for five sets of double snatches with 90% or 70kg and I could only muster my first set and then missing both reps with two more sets. At that point I dropped back down to 60kg did a few more singles and ended with a solid single with 64. </span></div><div><span style="font-size:100%;"><br /></span></div><div><span style="font-size:100%;">I asked Yasha Kahn to instruct me with his non-stop full-squat hang snatches. The idea is to only bump the bar high enough to full squat under it and immediately return to the hang position by letting bar drop to the lap and immediately doing the next rep. These are done with a light weight and speed is the name of the game. I then did some full snatches with 50kg and these were the smoothest I have ever done. The snatch balances were also very smooth. </span></div><div><span style="font-size:100%;"><br /></span></div><div><span style="font-size:100%;">I easily hit 64 snatches in under 5 minutes. This is going much better than I thought given the long layoff of any kettlebell work.</span></div><div><span style="font-size:100%;"><br /></span></div><div><div><span class="Apple-style-span" style="font-weight: bold;font-size:100%;" >Saturday, March 20, 2010</span></div><div><span style="font-size:100%;"><br />Afternoon Olympic Lifting Session at Excel Fitness and Sport<br /><br />Z-Health Neural Warmup Level II Dynamic Joint Mobility<br /></span></div></div><div><span style="font-size:100%;"><br /></span></div><div><span style="font-size:100%;">Non-stop Full-squat Hang-Snatch (kg):</span></div><div><span style="font-size:100%;">40x5</span></div><div><span style="font-size:100%;">50 x 4</span></div><div><span style="font-size:100%;">55 x4</span></div><div><span style="font-size:100%;">60 x 2 Full Snatch</span></div><div><span style="font-size:100%;"><br /></span></div><div><span style="font-size:100%;">C&J (kg):</span></div><div><span style="font-size:100%;">(50,70,80,85) x (2+2)</span></div><div><span style="font-size:100%;">90 x 1 x (2+2)</span></div><div><div><span style="font-size:100%;">92 x 1 x (2+2) [11,10]</span></div></div><div><div><span style="font-size:100%;">92 x 1 x (2+2) </span></div></div><div><div><span style="font-size:100%;">93 x 1 x (2+2) PR</span></div></div><div><div><span style="font-size:100%;">95 x 1 x (2+2) [11,10]</span></div></div><div><span style="font-size:100%;"><br /></span></div><div><span style="font-size:100%;">Snatch (kg):</span></div><div><span style="font-size:100%;">50 x 3 [011]</span></div><div><span style="font-size:100%;">50 x 3 [011]</span></div><div><span style="font-size:100%;">60 x 2 x 2</span></div><div><span style="font-size:100%;"><br /></span></div><div><div><span style="font-size:100%;">Kettlebell Snatches:</span></div><div><span style="font-size:100%;">24kg x 4 x 7/7, </span></div><div><span style="font-size:100%;">24kg x 1x 8/8 </span></div></div><div><span style="font-size:100%;">Total: 72 in 5 mins</span></div><div><span style="font-size:100%;">24kg x 14/14</span></div><div><span style="font-size:100%;"><br /></span></div><div><span class="Apple-style-span" style="font-size:100%;"><div><br /></div></span></div><div><span style="font-size:100%;">The effects of the 95 x 5 x5 front squats on Thur were noticeable as my second pull during my cleans was lacking in power. I still pushed myself and set a double c&j PR with first 92 and then 93. I then tried a double with 95, made the first but the second clean crashed down on me in the hole and it seemed like an eternity to recover .. the jerk was then missed badly. </span></div><div><span style="font-size:100%;"><br /></span></div><div><span style="font-size:100%;">If I want to nail a 105kg c&j, I have to get to where I did with making 90x 5 x2 I did several months ago which got me to a 100kg c&j .. and I will ..</span></div><div><span style="font-size:100%;"><br /></span></div><div><span style="font-size:100%;">I've increased the intensity and volume of my kettlebell snatch program moving to 72 in 5 minutes. This was followed by a two minute break and then fourteen each side to reach a total 100. </span></div><div><span style="font-size:100%;"><br /></span></div><div><div><div><span class="Apple-style-span" style="font-weight: bold;font-size:100%;" >Sunday, March 21, 2010</span></div><div><span style="font-size:100%;"><br />Afternoon Olympic Lifting Session at Excel Fitness and Sport<br /><br />Z-Health Neural Warmup Level II Dynamic Joint Mobility<br /></span></div></div><div><span style="font-size:100%;"><br /></span></div><div><span style="font-size:100%;">Non-stop Full-squat Hang-Snatch (kg):</span></div><div><span style="font-size:100%;">40x 2 x 5</span></div><div><span style="font-size:100%;"><br /></span></div><div><span style="font-size:100%;">Snatch (kg):</span></div><div><span style="font-size:100%;">40 x 2</span></div><div><span style="font-size:100%;">50 x 2</span></div><div><span style="font-size:100%;">55 x 2 x 2</span></div><div><span style="font-size:100%;">60 x 2 x 2 [01,11]</span></div><div><span style="font-size:100%;">65 x 2</span></div><div><span style="font-size:100%;">70 x 3 [001]</span></div><div><span style="font-size:100%;"><br /></span></div><div><div><div><span style="font-size:100%;">Kettlebell Snatches:</span></div><div><span style="font-size:100%;">24kg x 5 x 8/8,</span></div><div><span style="font-size:100%;">24kg x 1x 5/5 </span></div></div><div><span style="font-size:100%;">Total: 90 in 5 mins</span></div><div><span style="font-size:100%;">24kg x 5/5</span></div></div><div><span style="font-size:100%;"><br /></span></div><div><span class="Apple-style-span" style="font-size:100%;"><div>Jerks of Boxes (kg):</div><div>50 x 4 x 2</div><div>60 x 2 x 2</div><div>70 x 2 x 2 </div><div>80 x 4 x 4</div><div>87 x 2 x 2</div><div>91 x 2 x 2 [01,11]</div><div><br /></div></span></div><div><span style="font-size:100%;">Closing in on 100 24kg snatches in under five minutes. After 90 in 5 minutes, rested one minute to add another five for each arm totatling 100.</span></div><div><span style="font-size:100%;"><br /></span></div><div><span class="Apple-style-span" style="font-size:100%;"><div>With the club moving next week and jerk boxes in need of repair, I have brought them home and after doing my snatches I set the boxes up in the basement dungeon and had a good session. I know what good jerk form is now and am working lighter weights to achieve consistent good form.<br /><br /><span style="font-weight: bold;">Tuesday, March 16 2010</span><br /><br />Evening Olympic Lifting Session at Excel Fitness and Sport<br /><br />Z-Health Neural Warmup Level II Dynamic Joint Mobility<br /><br />RSR (Russian Squat Routine) Front Squat (kg):<br />(50, 70,80) x 5<br />90 x 6 x 2<br /><br />Clean & Jerk (kg):<br />60 x (2+2)<br />70 x (2+2)<br />80 x 2 x (2+2)<br />90 x 2 x (2+2)<br />92 x 1 x (2+2)<br />92 x 1 x (3+3) [11,00,11]<br /><br />Clean Pulls (kg):<br />100 x 2<br />(105,110,115) x 1<br />120 x 6 x 1<br /><br /><div><div><div>Kettlebell Snatches:</div><div>24kg x 3 x 10/10<br />24kg x 1 x 5/5/5/5<br />Total: 80 in 5 minutes<br />24kg x 1 x 5/5/5<br />24kg x 1 x 5<br /></div><br /></div></div>When I missed my first clean of my second set with 92kg, my training partner Jason Edmonds told me I did not pull it explosively enough .. it look like a dead lift that I was trying to dive under. On my next attempt I really focused on an explosive pull and easily cleaned and the jerked it. My jerks were the best they have been in a while with over 90kg. I have been explosively pushing myself under the bar and locking out my arms. No doubt that Sunday's jerk box session is already paying off.<br /><br />I was too aggressive with my kettlebell snatches jumping to repeated ten each side for three sets. I needed a full minutes rest before doing five left, five right, five left and five right. Next session I will drop down to sets of 9/9 on the top of the minute.<br /><br /></div><div><br /></div></span></div><div> </div></div>Franklinhttp://www.blogger.com/profile/12125367865221040103noreply@blogger.com0