Nov. 30 - Monday

Double Clean + Jerk @ 36kg
- 10 sets of 5 on the minute

1-arm LC @ 48kg
- 10 / 10

Nov. 27 - Friday

KB Clean + Jerk @ 24kg
- 4 minutes @ 6 rpm, ~ 6 minutes rest
- 4 minutes @ 8 rpm

Clean + Jerk @ 28kg
- 10 sets of 6 on the minute

The weight of the bells felt great today, not heavy at all. My CNS did not feel as shape today, but this has been a recovery week and I look to feel much better next week.

From talks with Catherine Imes I am going to be concentrating my training on the Long-Cycle (Clean + Jerk) event. I'll be competing in Long-Cycle at the Toledo meet Jan. 30 and then again with Long Cycle in March at the NYC competition.

Pacing is going to be different for me on this event and I am going to play around with different resting options; way up/down between reps.

Nov. 25 - Wednesday

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

1-arm Clean + Jerk @ 24kg, single arm switch
- 10 minutes @ 8 rpm

Nov. 24 - Tuesday

KB Jerk @ 24kg
- 10 sets of 20, 3 minutes rest between sets

Back Squat
5 x 135#
5 x 225
5 x 275
5 x 315
5 x 350

1-arm Jerk @ 32kg
- 15 / 15

I am going to make a training adjustment and squat/deadlift on days that I jerk. Deadlifting will also only occur every other week to continue putting my focus on the girevoy sport lifts.

Monday - Nov. 23

KB Snatch @ 24kg, single arm switch
- 6 minutes @ 18 rpm, rest 5 minutes
- 6 minutes @ 18 rpm, rest 5 min
- 6 minutes @ 18 rpm

Nov. 19 - Thursday

KB Snatch @ 24kg, single arm switch
- 6 minutes @ 15 rpm x 3 sets - 4:45 rest between

Nov. 18 - Wednesday

Tire Flip @ 350#
- 10 sets of 7 flips (1:1 - work to rest ratio)

Atlas Stones @ 160#
- 2 x 6 shouldering (3 r/l)
- 1 x 10 chest high pull

Good day and good fun with the light implements.

Nov. 17 - Tuesday

KB Double Clean + Jerk @ 32kg
- 10 sets of 5 on the minute (increased to 6 rpm after 4 minutes)

Ring Dips
- 3 x 8

Pullups
- 3 x 8

Monday - Nov. 16

Dynamic Squats w/ Terence Mitchell
2 x 135# + #4 band
2 x 225 + #4 band
2 x 275 + #4 band
2 x 315 + #4 band
2 x 315 + #4 band

Back Squat
2 x 225#
2 x 315
2 x 365
2 x 405
1 x 455 - missed

Harness Sled pull
2 x 50 yds. @ 450#

Today was Terence's first day of ever using bands and he worked up to 225# + #4 band himself. He was truly amazed at how tight he needed to stay to complete the lifts. I'm sure with a little time he will be seeing big increases in his squat numbers.

Nov. 10 - Tuesday

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

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

Going for Master of Sport numbers at the AKC coaches cert in Cincinnati, OH this weekend. 3 days to rest up.

Nov. 9 - Monday

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

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

Nov. 6 - Friday

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

Hand felt good at the slow pace.

Nov. 5 - Thursday

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

1-arm Jerk @ 40kg
- 10 / 10

Nov. 3 - Tuesday

Snatch @ 32kg, single arm switch
- 8 minutes @ 18 rpm - 72 / 71 total - hand tear on left hand last rep, didn't drop bell, but not worth another rep.

Farmers Hold @ 40kg each hand
- 2 minutes On / 2 minutes rest x 2

GH Raise
- 3 x 10

Any hand healing tips will be much appreciated. It is a quarter sized blood blister that has not broken open.

Nov. 2 - Monday

2-arm Jerk @ 32kg
- 7 minutes @ 8, 8, 8, 8, 8, 8, 12

2-arm Jerk @ 32kg, rest 3:30 between sets
- 5 sets of 20

1-arm Jerk @ 40kg
- 10 / 10