Wednesday, October 29, 2008

Taking it Easy

Last week I decided to take a "light" week. Since I've not done that in a while...
Thought It may be wise, it probably was wise. Though, I don't know that I have a clue what a "light" week looks like.
So, here it is...

I phase in the am.

Snatches w/ 24kg: 20/20, 20/20, 20/20
Took 30 sec rest b/w sets and it took about 5 and 1/2 minutes. Not bad for a light week. (I need serious help, i know)
LCCJ w/ 2*16kg: 15 x 5 sets

R-phase in am and pm.

Clean to Squat to Press w/ 2*24kg: 5 x 4 sets
Pull-ups w/ BW: 10 x 4 sets
Dead Lift w/ 160lbs: 5 x 4 sets

R and I phase combined

VO2 Max workout: 15 sec on/15 sec off w/ 16kg: 48 sets of 8
LCCJ w/ 2*24kg: 5 x 11 sets

I-phase in am. R-phase in pm.

A1 - C&P w/ 82.5lbs: 1/1, 2/2, 3/3 x 3 rounds (yes, the "light" week is over...)
A2 - Pull-ups w/ 24kg: 1, 2, 3 x 3 rounds
B1 - Front Squats w/ 2*32kg: 5 x 3 rounds
B2 - Windmills w/ 32kg: 4/4 x 3 rounds
Dead Lifts w/ 165lbs: 5 x 4 sets

That is all. Plan to really hit more S-phase this week as it is coming around the corner.

Thursday, October 16, 2008

A Big Deal to me...

So, if you read this blog, you'll notice that it's been a while since I have posted. I'm sorry. It's funny how life just happens and time goes by; some things slip away.
I saw a great quote on Z-healths forum from a friend of Lou Mcgovern:
"It always amazes me how the ocean can heal itself in one day...It makes me optimistic". I think this is an awesome quote. It makes me feel good. If you stop and think, no matter what, the sun always rises, Spring always follows Winter, every day is a new day; a new beginning. Every day is a gift. That makes me optimistic too.

As far as training goes, well, I've been saying my prayers and doing my Z. And I've got to report I think I'm doing quite well. Today I snatched the 24kg 100 times in 4 min and 30 seconds without ever putting it down. I've never done that before. The snatches felt solid, and right. It felt great.

I've started taping 2 1/2 lb plates to my 80lb kettlebell for clean and presses. I'm doing pull-ups with a 53lb kettlebell on my feet. I feel like everyday i'm improving and getting just a little stronger. Yes, for now, at this moment training is good; I am good. Today is my new day.

C&P w/ 82.5 lbs: 1/1, 2/2, 3/3 x 3
Pull-ups w/ 53lbs: 1, 2, 3 x 3
Windmills w/ 32kg: 4/4, 4/4, 4/4
Front Squats w/ 2*32kg: 4, 4, 4
Dead Lift w/ 155lbs: 5 x 4

I-phase in am.
Pelvis and foot drills throughout the day.

Snathces w/ 24kg: 20/20/15/15/15/15 = 100 in 4 min, 30 sec
C & J w/ 2*16kg: 10 x 10

That's it. Thanks for stopping by!

Thursday, October 2, 2008

@ the beach!

On vacation at the beach with the family today. I took my kbells with me. No surprise there...

I-phase in am.

Tried Vo2 Max snatch workout today:
15 sec on/15 sec off w/ 16kg: 30 sets = 1st 10 sets at 7reps, then 20 sets at 8 reps
Then LCCJ w/ 2*24kg: 5, 5, 5, 5
Pole Pull w/ 2" rope: 200ft x 5 sets
Pushups: 10 x 4 sets

R-phase in am.

C&P w/ 36kg: 1/1, 2/2, 3/3 x 3
Pull-ups w/ 16kg: 4, 4, 4 x 3 rounds
Squats w/ 2*24kg: 5, 5, 5
Bent Press w/ 32kg: 2/2, 2/2, 2/2
DL w/ 150lbs: 5 x 4 sets

I-phase in am. R-phase in pm.

10/2/08 at the Beach
Snatch w/ 24kg: 20/20/10/10/10/10 = 80 non stop
Swings w/ 24kg: 10/10 x 5
LCCJ w/ 2*16kg: 10 x 5
Dead hang snatch w/ 2*16kg: 5 x 4

Feeling good today!