Saturday, February 28, 2009

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, February 24, 2009

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.

Saturday, February 21, 2009

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, February 19, 2009

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.

Wednesday, February 18, 2009

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, February 14, 2009

Saturday - Feb. 14

A nice comfortable day.

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

Friday, February 13, 2009

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.

Wednesday, February 11, 2009

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

Monday, February 9, 2009

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.

Friday, February 6, 2009

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.