Feb. 27 - Friday

Jump Rope and Dot Mat for warm-up

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

Snatch @ 24kg, single arm switch
- 12 minutes @ 15 rpm (1st minute on each arm was at 20 rpm)

Both jerks and snatches felt solid today. Performance should be good at the Arnold next Saturday. I will be lifting at 11am (Jerk) and 3pm (Snatch). I'll also be performing a kettlebell and barbell juggling routine at 4pm.

Tuesday - Feb. 24

2-arm Jerk @ 32kg
- 3 minutes @ 8 rpm
- 3 minutes @ 12 rpm
- 1.5 minutes @ 12 rpm

Break for 4 hours

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

Break for 1.5 hours

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

Swings @ 32kg
- 30 / 30

I tried to do a 10-minute jerk set this morning and felt like shit. I didn't get very much sleep last night and I could tell as soon as I picked up the bells. I tried switching to shorter sets at 12 rpm and still was not happy with my performance. So I went home for lunch and back to work for a few hours and can back with a different approach. 10-minutes at 4 rpm was good. I then had a few more clients and finished with the snatch set. I was worried before starting and thought 6 minutes would be nice. As I progressed through the first minute I began to believe I could go 8-minutes like I had wished.

Time for bed and good sleep tonight.

Feb. 21 - Saturday

Snatch @ 28kg, single arm switch
- 10 minutes @ 15 rpm

Snatches felt good today, but with out a jerk set in front it is not surprising. I needed this set today to get my confidence back up with snatches.

Thursday - Feb. 19

Dot Mat warm-up

2-arm Jerk @ 32kg
- 5 minutes @ 10 rpm

Snatch @ 32kg - 20 / 20

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

15 minutes EDT - 8 sets total
Ring Pushup x 5
Skull Crushers @ 75# x 5
Glute-Ham Raise x 5

Jerks felt strong again today. Snatches with the 32 did not so I dropped back to the 24kg bell for a 10 minute set which felt strong all the way through. I'll do another 10 minute snatch set on Saturday with the 28kg bell at 15 rpm. I finished up the day with a friend who was doing the 15 minute EDT set. I figured it was better to join in than to just sit and watch.

Tuesday - Feb. 17

Speed Drills - Warm-up

2-arm Jerk @ 32kg
1) 6
2) 6
3) 6
4) 6
5) 6
6) 6
7) 6
8) 6
9) 8
10) 12

Total - 68

Snatch @ 32kg, single arm switch
- 8 minutes @ 12 rpm

1-arm Jerk, double stacked bells
- 3 (r/l) @ 56kg
- 2 (r/l) @ 64kg
- 1 (r/l) @ 64kg

Axle Deadlift
double overhand @ 409# x 2
Axle alternating grip @ 500# - 3 x 3

Saturday - Feb. 14

A nice comfortable day.

1-arm Long Cycle @ 32kg, switch every minute
- 20 minutes @ 10 rpm

Thursday - Feb. 12

Jump Rope and Dot Mat warm-up

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

Snatch @ 32kg, single arm switch
- 4 minutes @ 12 rpm

Snatch @ 24kg, single arm switch
- 4 minutes @ 20 rpm

Rolling Thunder
160# x 3 (r/l)
200# x 3 (r/l) - 3 sets

2" Wrist Roller @ 10# x 1

I was not feeling as strong today. Lots of sick clients have been around and I think its my turn. Lots of fluids and will try not to stress myself too much.

Tuesday - Feb. 10

Jump Rope and Dot Mat Warm-up

2-arm Jerk @ 32kg
- 6 minutes @ 8 rpm (12 reps last minute) - 52 total

1-arm Jerk @ 40kg
- 15 / 15

1-arm Jerk @ 48kg
- 10 / 10

Snatch @ 32kg, single arm switch
- 6 minutes @ 12 rpm

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

Grippers up to #3
35# hub lifts - both wide and narrow

Sunday - Feb. 8

Today I tried the David Zink challenge. I heard of this through Catherine Imes and it sounds like something my good friend David would think up. Its 30 minutes non-stop; 10 minutes of 2-arm Jerks, 10 minutes of snatches (switch arms every minute) and finish with 10 minutes of 2-arm Long Cycle.

Here is what I did:

2-arm Jerk @ 24kg - 6 rpm
Snatch @ 24kg - 12 rpm
2-arm LC @ 24kg - 4 rpm

I liked the set for its endurance qualities and it teaches patience with the weight.

I was surprised with how well my legs felt having skied saturday and sunday morning in New York. I'll be back with the 32s again on Tuesday.

Thursday - Feb. 5

2-arm Jerk @ 32kg
- 10 minutes @ 4 rpm (last minute was 12 reps)

2-arm Jerk @ 24kg
- 3 minutes @ 12 rpm

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

Snatch @ 24kg, single arm switch
- 4 minutes @ 20 rpm

My training has been sporatic as of late, due to less time available because of work. I have been doing construction in the gym and everything should be done and back to normal again after next weekend.

Tuesday - Feb. 3

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

1-arm Jerk @ 40kg, single arm switch
- 4 minutes @ 12 rpm

Axle Double Overhand Deadlift
431# x 1, 1, 1

Grippers go to #3

I haven't done the axle deadlift in a while and I wanted to see where I was, 431# for 3 singles, not bad. Grippers feel good and the #3 gets closed anytime I touch it, the #3.5 and #4 is going to take some diligent effort.