KB Snatch @ 28kg, single arm switch
- 5 minutes @ 18 rpm (right arm), switched arms
- 4 minutes @ 18 rpm (left arm), rechalk - 1 minute @ 18 rpm
Dynamic Squat @ 232# + #4 bands
- 10 sets of 2 on the 1:15 (14" box)
Deadlift
5 x 135 #
5 x 225
5 x 275
5 x 330
5 x 385
10 x 435
Tuesday, September 29, 2009
Monday, September 28, 2009
Sept. 28 - Monday
Barbell Clean + Jerk
3 x 40 kg
3 x 50
3 x 70
2-arm Jerk @ 28kg
- 6 minute @ 9, 9, 9, 8, 8, 8
2-arm Jerk @ 36kg,
- 5 minutes @ 4, 6, 5, 5, 6
1- arm LC @ 40kg, single arm switch
- 4 minutes @ 8 rpm
3 x 40 kg
3 x 50
3 x 70
2-arm Jerk @ 28kg
- 6 minute @ 9, 9, 9, 8, 8, 8
2-arm Jerk @ 36kg,
- 5 minutes @ 4, 6, 5, 5, 6
1- arm LC @ 40kg, single arm switch
- 4 minutes @ 8 rpm
Friday, September 25, 2009
Sept. 25 - Friday
Last Day of Recovery Week. Back to full go next week.
Snatch @ 28kg, single arm snatch
- 6 minutes @ 18 rpm
Back Squat
5 x 50 kg
5 x 60
5 x 70 (40%)
5 x 87 (50%)
5 x 104 (60%)
Deadlift
5 x 50 kg
5 x 70
5 x 92 (40%)
5 x 115 (50%)
5 x 137 (60%)
Snatch @ 28kg, single arm snatch
- 6 minutes @ 18 rpm
Back Squat
5 x 50 kg
5 x 60
5 x 70 (40%)
5 x 87 (50%)
5 x 104 (60%)
Deadlift
5 x 50 kg
5 x 70
5 x 92 (40%)
5 x 115 (50%)
5 x 137 (60%)
Thursday, September 24, 2009
Tuesday, September 22, 2009
Monday, September 21, 2009
Friday, September 18, 2009
Durniat Strength
Durniat Strength is now live.
Durniat Strength will be a place where everyone can go to find out the latest happening with myself and my training. This blog will still continue, thank you all for following along in my journey. There will be some changes:
Thank you and I look forward to hearing from you all.
Durniat Strength will be a place where everyone can go to find out the latest happening with myself and my training. This blog will still continue, thank you all for following along in my journey. There will be some changes:
- I will only be posting my training routine here. All other write-ups and responses to questions will be found at DurniatStrength.com.
Thank you and I look forward to hearing from you all.
Thursday, September 17, 2009
Sept. 17 - Thursday
Barbell Clean + Jerk
3 x 50 kg
3 x 70
3 x 90
3 x 90
2-arm Jerk @ 28kg
- 3 minutes @ 10 rpm, rest 4 minutes
- 3 minutes @ 10, 12, 12, rest 4 minutes
- 3 minutes @ 6 rpm
Tired today. I've had a lot of strong days in a row, so I'm not too worried. I have the US National Grip Championships this weekend and I'm sure my brain is already thinking strategy and gearing up for Saturday.
3 x 50 kg
3 x 70
3 x 90
3 x 90
2-arm Jerk @ 28kg
- 3 minutes @ 10 rpm, rest 4 minutes
- 3 minutes @ 10, 12, 12, rest 4 minutes
- 3 minutes @ 6 rpm
Tired today. I've had a lot of strong days in a row, so I'm not too worried. I have the US National Grip Championships this weekend and I'm sure my brain is already thinking strategy and gearing up for Saturday.
Tuesday, September 15, 2009
Sept. 15 - Tuesday
Hang Snatch
3 x 40 kg
3 x 50
2 x 55
2 x 55
2 x 55
Dynamic Squat @ 217# + #4 bands (14" box)
- 15 sets of 2 on the 1:15
Deadlift
5 x 135 #
5 x 225
5 x 315
3 x 355
3 x 405
4 x 455
Snatch @ 28kg, single arm switch
- 8 minutes @ 20 rpm
Grippers
sport x 10
trainer x 10
#1 x 5
#2 x 5
#2.5 x 3
#3 x 2
#3.5 x 1
Snatch set and grippers were done separate today. Its just the way the day came out with client and all.
3 x 40 kg
3 x 50
2 x 55
2 x 55
2 x 55
Dynamic Squat @ 217# + #4 bands (14" box)
- 15 sets of 2 on the 1:15
Deadlift
5 x 135 #
5 x 225
5 x 315
3 x 355
3 x 405
4 x 455
Snatch @ 28kg, single arm switch
- 8 minutes @ 20 rpm
Grippers
sport x 10
trainer x 10
#1 x 5
#2 x 5
#2.5 x 3
#3 x 2
#3.5 x 1
Snatch set and grippers were done separate today. Its just the way the day came out with client and all.
Monday, September 14, 2009
Sept. 14 - Monday
Axle High Pull
5 x 45 kg
5 x 65
5 x 85
5 x 105
2-arm Jerk @ 32kg
- 10 minutes @ 5 rpm
2-arm LongCycle @ 24kg
- 3 minutes @ 8 rpm
Pullups
5 x bodyweight
5 x bodyweight
3 x 4kg
3 x 8kg
7 x 12kg
Dips
5 x 16kg
5 x 20kg
3 x 24kg
3 x 28kg
8 x 32kg
Pinch Grip work
5 x 45 kg
5 x 65
5 x 85
5 x 105
2-arm Jerk @ 32kg
- 10 minutes @ 5 rpm
2-arm LongCycle @ 24kg
- 3 minutes @ 8 rpm
Pullups
5 x bodyweight
5 x bodyweight
3 x 4kg
3 x 8kg
7 x 12kg
Dips
5 x 16kg
5 x 20kg
3 x 24kg
3 x 28kg
8 x 32kg
Pinch Grip work
Friday, September 11, 2009
Sept. 11 - Friday
Barbell Snatch from Blocks (just above knees)
3 x 40 kg
3 x 50
3 x 50
3 x 55
3 x 55
Back Squat
5 x 135#
5 x 225
5 x 250
5 x 285
10 x 325
Snatch @ 28kg, single arm switch
- 10 minutes @ 15 rpm
Swings @ 40kg, single arm switch
- 4 minutes
Seated Calf Raise
- 3 x 15 @ 115#
3 x 40 kg
3 x 50
3 x 50
3 x 55
3 x 55
Back Squat
5 x 135#
5 x 225
5 x 250
5 x 285
10 x 325
Snatch @ 28kg, single arm switch
- 10 minutes @ 15 rpm
Swings @ 40kg, single arm switch
- 4 minutes
Seated Calf Raise
- 3 x 15 @ 115#
Thursday, September 10, 2009
Sept. 10 - Thursday
Axle High Pull
5 x 55 kg
5 x 85
5 x 105
5 x 105
2-arm Jerk @ 28kg
- 7 minutes @ 8,8,8,8,8,8,10
2-arm Long-Cycle @ 24kg
- 7 minutes @ 6,6,6,6,6,6,8
1-arm Jerk @ 44kg, single arm switch
- 4 minutes @ 8 rpm
5 x 55 kg
5 x 85
5 x 105
5 x 105
2-arm Jerk @ 28kg
- 7 minutes @ 8,8,8,8,8,8,10
2-arm Long-Cycle @ 24kg
- 7 minutes @ 6,6,6,6,6,6,8
1-arm Jerk @ 44kg, single arm switch
- 4 minutes @ 8 rpm
Tuesday, September 8, 2009
Sept. 8 - Tuesday
Barbell Snatch
3 x 40 kg
3 x 50
2 x 60
2 x 65
2 x 70
Dynamic Squat @ 212# + #4 bands
- 15 set of 2 on the minute (14" box)
Deadlift
5 x 135 #
5 x 225
5 x 275
5 x 330
5 x 380
8 x 430
KB Snatch @ 28kg, single arm switch
- 6 minutes @ 20 rpm
3 x 40 kg
3 x 50
2 x 60
2 x 65
2 x 70
Dynamic Squat @ 212# + #4 bands
- 15 set of 2 on the minute (14" box)
Deadlift
5 x 135 #
5 x 225
5 x 275
5 x 330
5 x 380
8 x 430
KB Snatch @ 28kg, single arm switch
- 6 minutes @ 20 rpm
Monday, September 7, 2009
Sept. 7 - Monday
Barbell High Pull
6 x 50 kg
6 x 70
6 x 90
6 x 90
6 x 90
2-arm Jerk @ 28kg
- 10 minutes @ 5 rpm, Rest 10 minutes
- 3 minutes @ 10 rpm
Dips
5 x bodyweight
5 x 16kg
5 x 20
5 x 24
12 x 28
Pullups
5 x bodyweight
5 x 4kg
5 x 8kg
5 x 8kg
6 x 8kg
6 x 50 kg
6 x 70
6 x 90
6 x 90
6 x 90
2-arm Jerk @ 28kg
- 10 minutes @ 5 rpm, Rest 10 minutes
- 3 minutes @ 10 rpm
Dips
5 x bodyweight
5 x 16kg
5 x 20
5 x 24
12 x 28
Pullups
5 x bodyweight
5 x 4kg
5 x 8kg
5 x 8kg
6 x 8kg
Friday, September 4, 2009
Sept. 4 - Friday
Barbell Snatch
3 x 40 kg
3 x 50
2 x 60
2 x 60
2 x 65
2 x 65
Back Squat
5 x 135 #
5 x 155
5 x 170 (40%)
5 x 215 (50%)
5 x 255 (60%)
KB Snatch @ 24kg, single arm switch
- 12 minutes @ 15 rpm
350# Tire Flip
- 3 x 2 minutes ON / 1 minute Off
3 x 40 kg
3 x 50
2 x 60
2 x 60
2 x 65
2 x 65
Back Squat
5 x 135 #
5 x 155
5 x 170 (40%)
5 x 215 (50%)
5 x 255 (60%)
KB Snatch @ 24kg, single arm switch
- 12 minutes @ 15 rpm
350# Tire Flip
- 3 x 2 minutes ON / 1 minute Off
Thursday, September 3, 2009
Sept. 3 - Thursday
Axle Clean + Push Jerk
5 x 45 kg
5 x 65
5 x 75
5 x 85
5 x 95
2-arm Jerk @ 24kg
- 3 minutes @ 8 rpm, 3 minutes Rest
- 3 minutes @ 8 rpm, 3 minutes Rest
- 3 minutes @ 8 rpm, 3 minutes Rest
- 3 minutes @ 8 rpm, 3 minutes Rest
- 3 minutes @ 8 rpm
I was really working on holding and breathing in the overhead position. Its my weak point and not fun.
Standing Press
5 x 20 kg
5 x 30
5 x 36
5 x 45
5 x 54
Pinch Grip work
- IM Block (r/l) - 5 x 35#, 5 x 40#, 5 x 45#
- 2HP 3 sets of 5 up to 100# added, I have yet to weigh the devise so I don't have an accurate weight.
5 x 45 kg
5 x 65
5 x 75
5 x 85
5 x 95
2-arm Jerk @ 24kg
- 3 minutes @ 8 rpm, 3 minutes Rest
- 3 minutes @ 8 rpm, 3 minutes Rest
- 3 minutes @ 8 rpm, 3 minutes Rest
- 3 minutes @ 8 rpm, 3 minutes Rest
- 3 minutes @ 8 rpm
I was really working on holding and breathing in the overhead position. Its my weak point and not fun.
Standing Press
5 x 20 kg
5 x 30
5 x 36
5 x 45
5 x 54
Pinch Grip work
- IM Block (r/l) - 5 x 35#, 5 x 40#, 5 x 45#
- 2HP 3 sets of 5 up to 100# added, I have yet to weigh the devise so I don't have an accurate weight.
Tuesday, September 1, 2009
Sept. 1 - Tuesday
Barbell Snatch
3 x 40 kg
3 x 50
3 x 55
3 x 60
Dynamic Squat @ 205# (50%) + #4 bands
- 15 sets of 2 reps on the minute
Deadlift
5 x 135#
5 x 185
5 x 225 (40%)
5 x 280 (50%)
5 x 335 (60%)
KB Snatch @ 24kg, single arm switch
- 10 minutes @ 18 rpm
I have had a few people ask me how I feel my kettlebell training carries over to grip and other strength lifts. On the grip side, most definitely, when I am doing high rep snatch and swing sets. My grippers and thickbar support strength is also usually very high. Now as a side note to this, I believe it took me time to develop the gripper and thickbar support strength by using those implements. The kettlebell training has allowed me to maintain that strength without directly training those implements. The kettlebell work has also given my great grip endurance so when I do train grip, I am able to up the volume and have success in a short period of time. The grip endurance also pays off big time in grip competition as I will always finish the day strong.
Kettlebell sport training does not carryover to the powerlifts unless I train them. My squat strength is most effected. If I do not squat, my top end strength drops rather dramatically, but I think if anyone stops squatting the same will hold true. Deadlift and overhead pressing power are usually strong (deadlift being something I have a natural afinity towards), and they respond very quickly to an increase in specific work after only kettlebell sport training.
Overall, I think the kettlebell sport training does add some strength, namely the spinal erectors, hamstrings and overhead stability. Strength endurance, grip and total body coordination are also greatly enhanced through kettlebell sport training.
Feel free to continue sending me questions regarding my training. Thanks for reading.
3 x 40 kg
3 x 50
3 x 55
3 x 60
Dynamic Squat @ 205# (50%) + #4 bands
- 15 sets of 2 reps on the minute
Deadlift
5 x 135#
5 x 185
5 x 225 (40%)
5 x 280 (50%)
5 x 335 (60%)
KB Snatch @ 24kg, single arm switch
- 10 minutes @ 18 rpm
I have had a few people ask me how I feel my kettlebell training carries over to grip and other strength lifts. On the grip side, most definitely, when I am doing high rep snatch and swing sets. My grippers and thickbar support strength is also usually very high. Now as a side note to this, I believe it took me time to develop the gripper and thickbar support strength by using those implements. The kettlebell training has allowed me to maintain that strength without directly training those implements. The kettlebell work has also given my great grip endurance so when I do train grip, I am able to up the volume and have success in a short period of time. The grip endurance also pays off big time in grip competition as I will always finish the day strong.
Kettlebell sport training does not carryover to the powerlifts unless I train them. My squat strength is most effected. If I do not squat, my top end strength drops rather dramatically, but I think if anyone stops squatting the same will hold true. Deadlift and overhead pressing power are usually strong (deadlift being something I have a natural afinity towards), and they respond very quickly to an increase in specific work after only kettlebell sport training.
Overall, I think the kettlebell sport training does add some strength, namely the spinal erectors, hamstrings and overhead stability. Strength endurance, grip and total body coordination are also greatly enhanced through kettlebell sport training.
Feel free to continue sending me questions regarding my training. Thanks for reading.
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