Wednesday, October 29, 2014

Snatch Vo2 40 sets ( +4),walking lunges, BB OH holds, pushups

Decent workout but a bit frustrating. Shoulder was perfect all morning and then an hour or so before coming to snatch it started tightening up.Just never got to settle in but it wasn't that bad so I just got to it.

Snatch Vo2
16 kg
40 sets of 6
240 reps
8640 lbs work

then 4 sets of 6/6 after I realized the other video cut off my overhead position. It was about 1 minute rest Overhead is not as bad as it felt but the shoulder ache was an irritant
BUT I learned a lot about my groove too.
I realized/remembered that I cannot sit back on these, I have to lean forward first and that puts my hips back into the hinge. If I try to sit too early I just go up and down and it's never right. The last sets were very good,If my shoulder would have shut up I could have actually enjoyed the sets.
Have to move my stance in a bit too.

45 sets next time and then onto 7's for the last five sets. Once i really get this groove down the speed will come back'
Feels GREAT to be moving fast and sweating like a pig and breathing crazy hard again. I've missed this.

Walking Lunges
4 laps of 40 steps each lap

these are always freaking painful but they are getting there. knee to the ground on every rep

Parallel bar pushup
3 x 15, 13, 10


ate up took a nap. strangely enough, did a bunch of elbow circles while lying on my back and the elbow and shoulder settled right in and now, a few hours later, feel the best they have in a long time.
very weird but I will take it!


Monday, October 27, 2014

75lb Standing Press,32 kg belt squat, floor pushups, hip sled

Recovered well from yesterday. Shoulders felt pretty solid all day. Got a decent stretchout at my 8 am cancellation. Lots of overhead work to boot.

Had no idea of what today was going to be like but it worked out well

Military press
45 x 5 x 3 ( first time starting with bar!)
55 x 5
65 x 5 x 2
75 x 3 x 4 PR!
75 x 5 x 3
55 x 8

this was a bit rough starting out but then it smoothed out quite nicely.Shoulders needed quite a few reps to oil up :)  Weight felt heavy though, hence the high pressure and the grunting :) Oh well.Added in some wrist wraps and that helped as well.Also switch from my York Oly bar to a thicker Texas power bar and it felt much better in the grip.
The york bar is very thin.

Belt squat
32 kg x 15, 17, 20, 20

haven't done these in awhile . Used Oly boots for first part of first set but took the off fast. Just don't help here. Once I re found the groove it was good work

Floor pushups
4 sets of 10

Man! Pecs and shoulders were tired from the first rep from all those presses but they also warmed up.
NO clunking and everything worked correctly . So nice to be able to do these for real again

Hip sled

95 lbs x 250 ft x 4 laps

these felt strong and easy. Time to bump the weight 10 lbs

solid one today. three tough days in a row and feel pretty solid right now. that's the goal


Sunday, October 26, 2014

Sunday Ruck back on track

Solid one today. Not having to deal with such heavy loads yesterday helped I'm sure. Felt strong with a very fast pace and extra energy at the end as well

Laps 1-3 about 8:25 pace
          4-6 8:15
           5-7 8:10
           8 8:05
           9-10 8:00
           11 7:55
           12 7:45

Not a pr on any one laps but definitely the best average overall with not feeling dead at the end as well.
12 sets of 30-45 sec pole squats as well after each lap.
These are getting deeper and stronger all the time

barbell presses tomorrow!


Saturday, October 25, 2014

24 kg combo swings 300 reps,24 kg double front squats,pushups crawls

Very happy to not be swinging a heavy bell this week! I might need another light day in between the 32 kg and the 48 kg workouts. As the volume goes up across the board recovery is getting tougher, even as I get fitter.

24 kg
32 kg
40 kg
28 kg
48 kg


Might make sense. 32 is still 'heavy' for me and then it's straight up from there. I do know that today felt good but I still had to up the volume a bit to get that next level adaptation. I thought I could add in some two hand swings and not lose the acceleration on any of the reps. worked great.

Two hand/ One arm swing combo
16 kg x 5/5/5 x 3
20 kg x 5/5/5
24 kg x 10/10/10 x 10 sets
300 reps
15,900 lbs work! best workload yet!

I can see working up to 40 rep sets here, it's just a minute but a totally different energy system and even better foundation work now that my work capacity can handle it. Snatch Vo2 training will help this too.

Goblet squat warmup
20 kg x 2 x 2
24 kg x 2

Double kb front squat
2 16s x 3
2 20's x 3
2 24's x 3 x 3

these went very well! moved my stance in a lot, kept my toes straight and rested my elbows ON my knees( that told me I had depth). This was a like doing a double bell goblet squat. The elbows become the pivot point and allow me to work my upright chest and still sink my hips.
It's still a 'drill' but it's the next progression to strengthen the thoracic extensors IN that deep squat. Very strong position and the reps were solid even though it was tough from fatigue.
Also makes me squat straight down

Pushups ( on horizontal pbars)
 4 sets of 14!
no clunking at all. stability is increasing all the time

three laps of 60 feet

felt very very strong. Ok lets hope for a better ruck walk than last week


Wednesday, October 22, 2014

Snatch Vo2 35 sets/6, Overhead holds, walking lunges, pushups

Tough one today. Still haven't really caught up on sleep but all the joints feel pretty darn good. Just a bit tired.
Got though it though and it wasn't that bad. I had to stop this for awhile because it was tweaking my back with all the asymmetries that were going on with my knee but it's all coming back to me now. This is a GREAT workout, light and fast and the only kind of interval training I seem to be able to make myself do.
I like the speed of it more than anything. I miss being able to move fast and I used to be SO freakin fast. :)

Snatch vo 2
16 kg
35 sets of 6
210 reps
7560 lbs work.

definitely on the upswing and technique is falling into place. Definitely going completely by feel here, not worry at all about doing it ANY specific way except as fast and efficient for speed as I can,
Have to get this on tape as I don't know how it looks really.
My lockout feels ok but it also feels like it's getting better; opening up and that's good.

Overhead holds
15 lb bar x 30 sec, 45 sec , 60 sec

this was good. Light but on purpose .definitely better than the kb overhead. this will payoff I can feel it.
Walking lunges on grass
4 laps of 40 steps

Love these, getting stronger all the time. really letting the knee move forward as I lunges, I think of walking in deep snow.
Thinking also of adding in backwards walking lunges as the next progression

Parallel pbar pushups
14, 14, 12, 10

these went good. when the shoulder starts too tire it starts to 'thunk' and I know it's time to gear down. BUT I can do some much more than in recent memory and it's still increasing :)

datsit! me one tired puppy two days off till 24 kg one arm swings. Nice. Lots of stretching to do


Monday, October 20, 2014

70 lb Barbell Military press, 40 kg goblet squat pr, floor pushups,sled.

It definitely isn't pretty but I did it and it's a PR. This was the second attempt. The first I let go at the bottom as I didn't have a solid grip on the horns. And, that, without a doubt was the hardest part of this- swinging it up to the rack position.

I did not take this seriously, I just did it as a lark, an afterthought, which is precisely why it basically kicked my ass and threw me around like a rag doll. I haven't done the 36 kg for a few months( july 24) but that one was way better. But it was also done as the main course in the workout. Not after ten sets of presses. Eithe way it's done but it has to be better.

Definitely also feeling beat up today. Got a decent 20 min stretchout in the am but I am tired. Not much sleep last night didn't help either. Tracy got in late from her trip and then I couldn't fall asleep. No worries.

Barbell Press
15 lbs x 5 x 2
45 lbs x 5 x 2
55 lbs x 5
65 lbs x 5
70 lbs x 5 x 5 !
55 x 5 x 3
12 total sets! these felt very solid. It's all coming together. wore my Oly shoes for this and that helped as I suspected. Helps me get a better lumbar arch and that always helps me.

Also, just as in my bench I have to flex my lats and raise my chest FIRST to start the press or 1) my shoulders hurt  and 2) I'm no where near as strong.this felt good. Hard but good and I could really feel the triceps working - AND how freakin weak they are! They will get bigger and stronger too.

Goblet squat
20 kg x 5 x 2
24 kg x 5
32 kg x 5
40 kg x Miss
40 kg x 2

missed the first attempt by not getting the swing up right. Bad rack and I let it go in the bottom
40 kg was freakin heavy :)

Pbar pushups
12 x 1
11 x 1 ( left tricep spasming a bit)
Floor pushups
2 x 10

better, I think the tri got overdone and the pbar work was too similar. it's ok now

Sled drag
95 lbs x 250 ft x 4

these were strong and relatively easy.

need some rest now!


Sunday, October 19, 2014

Sunday Ruck: Step down week

After such a strong and hard training week I knew I would hit a wall sometime soon and I thought it might be this morning on the ruck walk. It was. I had planned to step back, rather than fall off, the peak I've been on and it worked out well to do so.

Still two hours with a 40 lbs on your back is a long walk when things are tired. But I decided not to time any of the laps and just let my body set the pace, regardless of how slow it might feel. I did pretty well timing just the 6th and the 11th lap to see how close my perceived exertion was to real time.

It was pretty close and the pace wasn't so bad. Legs were just tired from the start. My  6th lap was 8:25, not bad at all. and my 11th lap after feeling that going so slowly wasn't making things easier was a solid 8:05. It was easier to push it then to hold back but I needed to gear down nonetheless.

This was just a pure slog but the legs are not hurt or achey, just tired. Sweated a ton with the humidity high and lost 2 lbs of water !


2 hours 10 minutes  walk

barbell presses pushups and goblets tomorrow