Thursday, October 29, 2009

Oct. 29 - Thursday

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

Swing @ 40kg, single arm switch
- 40 / 40

Tuesday, October 27, 2009

Oct. 27 - Tuesday

2-arm Jerk @ 32kg
- 10 sets of 20 reps (2-4 minutes rest between sets)

Went for higher volume today. This was hard and beat the crap out of me. It really forced me to find a good rack position during the final sets. My arms felt good in the overhead position. My hips were the most fatigued, especially during the second dip in the jerk upon coming to full lockout.

I think I will do this again next week.

Friday, October 23, 2009

Thursday, October 22, 2009

Oct. 22 - Thursday

De-Load Week

2-arm Jerk @ 24kg,
- 8 minutes @ 10 rpm

1-arm Jerk @ 32kg
- 15 / 15

Tuesday, October 20, 2009

Tuesday - Oct. 20

De-Load Week

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

Back Squat
5 x 135 #
5 x 145
5 x 155 (40%)
5 x 195 (50%)
5 x 235 (60%)

Monday, October 19, 2009

Monday - Oct. 19

De-load Week

Barbell Snatch
3 x 40 kg
3 x 50

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

1-arm Jerk @ 40kg
- 10/10

Friday, October 16, 2009

Oct. 15 - Thursday

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

Tired and busy with clients all day.

Tuesday, October 13, 2009

Oct. 13 - Tuesday

1-arm LongCycle @ 32kg, switch arms every minute
- 20 minutes @ 10 rpm

This was a nice easy pace today. I probably can do 12 rpm without much problem at this weight. My legs and body are still in recovery mode from this past weekend in Santa Monica with the Age of Quarrel workshop. I'll take tomorrow off and then train again on Thursday before heading to NYC this weekend.

Friday, October 9, 2009

Oct. 9 - Friday

Training in Santa Monica, CA at the end of an all day workshop, so time is limited.

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

Back Squat
5 x 70 kg
5 x 100
3 x 124
3 x 142
3 x 160

Wednesday, October 7, 2009

Oct. 7 - Wednesday

Barbell Clean + Jerk
3 x 40 kg
3 x 60
2 x 75
2 x 90
2 x 95

2-arm Jerk @ 32kg
- 6 minutes @ 8, 8, 8, 8, 8, 9

Snatch @ 32kg, single arm switch
- 6 minutes @ 18 rpm

Double C+J @ 32kg
- 10 sets of 4 on the minute

1-arm Jerk @ 48kg, single arm switch
- 10 / 10

Friday, October 2, 2009

Oct. 2 - Friday

Hang Snatch
2 x 40 kg
2 x 50
2 x 60
2 x 70

KB Snatch @ 32kg, single arm switch
- 6 minutes @ 18 rpm

Back Squat
5 x 135#
5 x 225
5 x 255
5 x 295
10 x 330

1-arm Jerk (r/l)
40kg x 10, 10, 10

Thursday, October 1, 2009

Oct. 1 - Thursday

2-arm Jerk @ 32kg
- 5 minutes @ 8, 8, 8, 8, 10
- 5 minutes @ 6, 6, 6, 6, 8

2-arm LC @ 24kg
- 5 minutes @ 6, 6, 6, 6, 8