Saturday, June 14, 2008

Ropes, KBells, and Z

I've had a pretty good week. Been doing lots of Z peppered throughout the days. Training is going well.

6/8/08
A1 - Swings w/ 16kg: 20/20 x 3 --> Flip-n-catch swings w/ 16kg: 15/15 x 2
A2 - Burpees: 10, 10, 10, 10, 10
Velocity training w/ rope: 30 sec x 9 sets
(3 standing, 3 up close, 3 kneeling)
Pole Pulls: 300ft w/ forward pull and 400ft w/ seated forward pull
Ropes are fun, in a sick way...

6/9/08
I-phase in the morning. I-phase in the evening.

6/10/08
TGU
w/ 16kg: 5/5
Bottoms Up w/ 16kg: 3/3, 2/2
Bottoms Up w/ 24kg: 1/1
w/ 24kg: 3/3, 3/3
B1 - Presses w/ 24kg: 3/3, 3/3, 3/3, 3/3, 3/3
B2 - Windmill w/ 24kg: 3/3, 3/3, 3/3, 3/3, 3/3
B3 - Pullups w/ BW: 7, 7, 7, 7, 7

6/11/08
Snatches w/ 16kg: 5/5 x 5 sets
B1 - Swings w/ 16kg: 10/10 x 5
B2 - Pushups w/ feet up: 10 x 5
Flip-n-catch swings w/ 16kg: 15/15 x 4
Velocity training w/ rope: 30 sec x 8 sets
(2 standing, 2 up close, 2 kneeling, 2 up close)
Pole Pulls: 400ft w/ forward pull, 200ft w/ seated forward pull (double wraps)

6/12/08 @ the beach
R-phase in the morning. I-phase in the evening. Don't know why I do it twice in a day, but I feel good doing it.

6/13/08
A1 - Double Presses w/ 2(24kg): 1/1 x 5
A2 - Overhead lunges w/ 16kg: 5/5 x 5
A3 - Pullups w/ extra 8kg: 5 x 5 sets

6/14/08
A1 - Snatches w/ 16kg: 5/5 x 7
A2 - Pushups w/ feet up: 7 x 7
B1 - Swings w/ 16kg: 20/20 x 4
B2 - Farmers walks w/ 2(24kg): 45 sec x 3 sets
Velocity training w/ new 2" rope: 30 sec x 6 sets
(2" rope is so much harder than 1 1/2" rope!)
Pole Pulls: 700ft w/ forward pull, 300ft w/ seated forward pull

Tomorrow, more Z... I-phase is coming soon! I'm excited to see everyone and learn more Z.

2 comments:

Dustin Silveri, RKC, ATS said...

hey how is everything going?

still keeping up the training! Looks good

Tim Anderson said...

Hey Dustin,

Things are going well. I've been checking your blog every once in a while. You are an animal! Nice strength work.

How bout you? Things going well?