Wednesday - Nov. 26

2-arm Jerk @ 28kg
- 10 minutes @ 8 rpm

Snatch @ 28kg, single arm switch
- 4 minutes @ 20 rpm (I tried something new with my technique and it definitely did not work)

Snatch @ 24kg, single arm switch
- 6 minutes @ 15 rpm

On my first snatch set I was playing around with my timing and trying to be overly quick. It caused me to loose some control of the bell and I was not exploding upwards.

Tuesday - Nov. 25

Back Squats @ 14" box
5 x 135 #
5 x 225
5 x 315
5 x 365
3 x 405 - belt
3 x 405 - belt
3 x 405 - belt

Monday - Nov. 24

Barbell Snatch
3 x 40 kg
2 x 50
2 x 60
2 x 70
2 x75

2-arm Jerk @ 32kg
- 6 minutes @ 6 rpm

Snatch @ 32kg
- 6 minutes @ 15 rpm

Swings @ 32kg
- 40 / 40

Sunday - Nov. 23

2-arm Jerk @ 28kg
- 7 minutes @ 8 rpm

Snatch @ 28kg, single arm switch
- 8 minutes @ 20 rpm

1-arm Jerk @ 40kg, single arm switch
- 4 minutes @ 8 rpm

Swings @ 40kg
- 30/30

Friday - Nov. 21

Conventional Deadlift
5 x 135 #
5 x 225
5 x 315
5 x 405
5 x 495
5 x 525 - belt
1 x 525 - belt

The 5 reps at 525# felt very good. I went for a second set and it pretty much buried me. Oh well, I'm not looking to enter a powerlifting meet anytime soon, better to save my energy for kettlebell sets.

Thursday - Nov. 20

Barbell Clean + Jerk
3 x 50 kg
3 x 70
2 x 90
2 x 110

2-arm Jerk @ 36kg
- 3 minutes @ 8 rpm
- 3 minutes @ 8 rpm
- 3 minutes @ 6 rpm

Snatch @ 28kg, single arm switch
- 6 minutes @ 20 rpm

Today was my first day ever using the 36kg bells. They felt good, but they did catch up with me quick. The 3rd minute felt like the 7th minute with 32kgs. I choose to use the 28kg on the snatch set because the 36kg left me pretty beat. I didn't think I had it in me to use the 32kg.

Tomorrow I'll deadlift and then back to the bells and 32s on Sunday.

Tuesday - Nov. 18

Barbell Snatch
3 x 40 kg
3 x 50
2 x 60
2 x 70

2-arm Jerk @ 32kg
- 5 minutes @ 8 rpm

Snatch @ 32kg, single arm switch
- 6 minutes @ 15 rpm

I was still a bit tired and fatigued from the weekend of travel and heavy sets. I should be back to normal for training Thursday.

Weekend of Nov. 15 - 16

1-arm Jerk @ 40kg, single arm switch
- 37 / 35 - 72 total

1-arm Jerk @ 60kg, single arm switch
- 15 / 10 - 25 total

Snatch @ 32kg, single arm switch
- 6 minutes @ 20 rpm

Friday - Nov. 14

KB 2-arm Jerk @ 32kg
- 10 minutes @ 4 rpm

Snatch @ 28kg, single arm switch
- 10 minutes @ 12 rpm

Just a good mental day of standing there and going the full 10 minutes. I'll be working the Cincinnati certification this weekend and will be interesting to see what demonstration sets Valery has me do.

Wednesday - Nov. 12

Barbell Clean + Jerk
3 x 50 kg
3 x 70
2 x 90
2 x 100
1 x 110

KB 2-arm Jerk @ 32kg
- 5 minutes @ 8 rpm
- 3 minutes @ 10 rpm

Snatch @ 32kg, single arm switch
- 6 minutes @ 15 rpm
- 4 minutes @ 15 rpm

15 minutes (EDT)
Pullups
- 10 sets of 5
Dips
- 10 sets of 5

Tuesday - Nov. 11

Back Squat - 16" box (this is right at parallel for me)
5 x 135 #
5 x 225
5 x 315
5 x 365
5 x 405 - belt
3 x 405 - belt

Monday - Nov. 10

KB 2-arm Jerk @ 24kg
- 10 minutes @ 10 rpm

Snatch @ 28kg, single arm switch, 7 minutes total
- 4 minutes left @ 20 rpm
- 3 minutes right @ 20 rpm

Jerks felt good today and I was very happy. Not so much with the snatch set, I had an hour break between the two sets to work with a client. I would have liked to do a full 10 minute set, but it was not to be today. I think I might have been biting off more than I could chew today.

I'm thinking Wednesday will be shorter sets, both jerk and snatch with the 32kg. Friday will be long and slow with and 32kg; jerk @ 4 rpm, snatch @ 12 rpm. Then I'll come back next week and speed it up again with the 28kg on the snatch for 10 minutes.

Friday - Nov. 7

Barbell Clean + Jerk
3 x 50 kg
3 x 70
2 x 90
2 x 110
1 x 110

KB 2-arm Jerk @ 32kg
- 3 minutes @ 8 rpm
- 3 minutes @ 8 rpm

1-arm Jerk @ 40kg, single arm switch
- 4 minutes @ 10 rpm
- 4 minutes @ 10 rpm

Dynamic Squats @ 232# + Average Bands
- 15 sets of 2 on the minute

Wednesday - Nov. 5

Barbell Snatch
3 x 40 kg
3 x 50
2 x 60
2 x 70

KB 2-arm Jerk @ 28kg
- 5 minutes @ 8 rpm
- 5 minutes @ 8 rpm
- 3 minutes @ 10 rpm

KB Snatch @ 28kg, single arm switch
- 6 minutes @ 20 rpm

I was still a little tired today, but was happy to do what I did. The snatch set almost felt too easy. Tomorrow will be a rest and stretching day.

Tuesday - Nov. 4

Conventional Deadlift
5 x 135 #
5 x 225
2 x 315
2 x 405
2 x 465
2 x 495
1 x 525 - belt
1 x 550 - belt

Monday - Nov. 3

2-arm Jerk @ 28kg
- 10 minutes @ 6 rpm

Snatch @ 24kg, single arm switch
- 12 minutes @ 15 rpm

4.5 mile jog with a client - 45 minutes

Saturday - Nov. 1

Escalating Density Training
12 minutes
- Front Squat @ 90kg x 5 reps - 6 sets
- Bench Press @ 152# + chains x 5 reps - 6 sets

12 minutes
- BOSU tuck jumps x 10 - 7 sets
- Hangboard Pullups x 5 - 7 sets

12 minutes
- KB Double Clean + Jerk @ 32kg x 5 - 5 sets
- Lunge Jumps x 5 (r/l) - 5 sets

I trained today with some friends along the lines of ski season preparation. It was a nice break from the GS sets and felt good.