Back from Colorado and feeling pretty psyched about passing the Level 2 test. Ive put a year of thought and training in to that test and it paid off. I programmed my cycles of training to properly progress my strength, endurance and strength endurance. For the last month I brought my focus into two lifts, the double jerk and the snatch, by the time test day rolled around I was able to complete it fairly easily with only my triceps feeling a burn. Im ready to start a new cycle of training to prepare for competition in May. Im starting with a month of basic strength, pulling a program from Mike Mahler's "Aggressive Strength Manual". For the month of March this will be 70% of my programing and doing 20% assistant drills and 10% GS lifts. As the competition draws closer this ratio will change spending minmal time on pure strength and more time on GS. Towards the last month of training I will focus 80% of my time on the Clean and Jerk(Long Cycle).
No matter what your goal is, you have to train specifically for that goal. If you are a triathelete then you better base your programming for running, swimming and biking with some assisted lifts to prevent injury and to maximize efficiency. Dont fall into the trap of random acts of variety. Same if you are training for fat loss, train as though you are an athlete and know that 80% of program is training your diet, strenght train to support and enhance that goal. Dont expect to things to happen over night! Like I said I spent a year planning and training to get through an 8min set, you would think years of KB training in general would prepare me for that. If I didnt train specifically for that test I would never have made it. It would be the same as training for a triathon and never running or training for fat loss and not changing my diet. It just doesnt work. Pick 1 goal, train hard, be disiplined, dont worry about little failures along the way and you wont be dissapointed.
Today
JM x 10min
3x5
Low position bench #85
Renegade Row 2x16kg
3x6
2x20kg Front Squat
115# RDL
3x5
16kg MP
Pull Up
5 sets back to back no rest
24kg 2H Swing x 10
5 Push Ups
Wednesday, February 29, 2012
Wednesday, February 22, 2012
Wed. 2-22-12
Light practice today, sore from overly aggressive hockey game. I swear there wasnt a guy under 7' tall on the opposing team last night. I was nipple height on everyone I was defending against and one guy insisted on repeatedly elbowing me in the face. Im wearing a face mask you idiot, doesnt effect me.
Anyway:
JM/WU x 20min
Barbell Clean and Press x 3 no weight
85lb BB CandP x 3
12kg Halo x 10L/10R
12kg Round the body pass x 10 each direction
12kg Windmill x 10L/10R
2x12kg One Leg Deadlift x 10L/10R
Pistol Squat (no weight) 5L/5R
16kg Strict Press 3L/3R
3 Rounds
Class:
BB Clean and Press x 1,1,1,1,1 adding 5lbs each round
5 minute rounds of 45"drills x 4 rounds
Anyway:
JM/WU x 20min
Barbell Clean and Press x 3 no weight
85lb BB CandP x 3
12kg Halo x 10L/10R
12kg Round the body pass x 10 each direction
12kg Windmill x 10L/10R
2x12kg One Leg Deadlift x 10L/10R
Pistol Squat (no weight) 5L/5R
16kg Strict Press 3L/3R
3 Rounds
Class:
BB Clean and Press x 1,1,1,1,1 adding 5lbs each round
5 minute rounds of 45"drills x 4 rounds
Monday, February 20, 2012
Presidents Day
WU/JM x 20min
2x12kg Jerks x 40 set at 6 second intervals
rest 25 seconds
12kg Snatch 50L/50R Changed hands once
Jerks were timed so I could not tell if my time improved but I completed snatches in under 4 minutes.
I filmed the set and learned a few things:
1. I really need to work on lockout
2. I need to lay off the chocolate
3. Need to bring hands closer together in rack.
4. I make really strange faces when I train.
5. Dont film when Pats around because he will make obsene gestures in the camera which will prevent me from posting set online.
All in all it was a good set completing all 40 jerks and 100 snatches in 8min and 33sec.
Did this with 2 competition bells, Ive been using cast iron bells. I was worried about the difference between the two but I did not feel it was anymore difficult, which Im happy about.
Deadlift 135lbs 5x2
Pull Ups 3x3
1,1,1 x10lbs
Class:
WU/JM
Deadlift 5x2
Pull Up 3x3(Weighted if easy)
45second drills for 4min x 5
20min of work total taking 1minute off between rounds
Here is an idea our endurance workouts. Each day we up the time of sets. Wed. will be 5 min sets, Fri 6.
Next week we will do 1 minute drills for 5min, 6min and 7min rounds and so on. Week one we did a total of 15min of work, this week is 20, next week will be 30. Slowly increasing our work capacity and improving lactic acid threshold. We will eventually work up to just the foundational lifts for extended sets. We will learn how to pace ourselves and manage fatigue both physically and mentally.
No rest between drills, 1 min rest between rounds.
2H swing x 45sec
Clean and Push Press or Jerk x 45sec L
Clean and Push Press or Jerk x 45 sec R
Swing Catch Squat x 45sec
OH Sit Up Press x 45sec
Burpees x remaining 15 sec.
Snatch to OH Lunge x 45sec R
Snatch to OH Lunge x 45 sec L
SDHP x 45sec
Windmill x 45sec R
Windmill x 45 sec L
H2H Swing x 45 sec
Burpees x remaining 15sec
TGU x 45sec L
TGU x 45sec R
Alt. Clean and Press x 45sec
Alt. Lateral Lunge x 45sec
Figure 8 x 45sec
Burpees
One Arm Row x 45sec L
One Arm Row x 45sec R
Goblet Jump Squat x 45sec
Hindu Push Ups x 45sec
? I forget
Burpees remaining 15 sec
1 H Swing L x 45sec
1H swing R x 45sec
H2H Swing x 45sec
2H Swing x 45sec
Power Swing x 45sec
Burpees remaining 15sec.
2x12kg Jerks x 40 set at 6 second intervals
rest 25 seconds
12kg Snatch 50L/50R Changed hands once
Jerks were timed so I could not tell if my time improved but I completed snatches in under 4 minutes.
I filmed the set and learned a few things:
1. I really need to work on lockout
2. I need to lay off the chocolate
3. Need to bring hands closer together in rack.
4. I make really strange faces when I train.
5. Dont film when Pats around because he will make obsene gestures in the camera which will prevent me from posting set online.
All in all it was a good set completing all 40 jerks and 100 snatches in 8min and 33sec.
Did this with 2 competition bells, Ive been using cast iron bells. I was worried about the difference between the two but I did not feel it was anymore difficult, which Im happy about.
Deadlift 135lbs 5x2
Pull Ups 3x3
1,1,1 x10lbs
Class:
WU/JM
Deadlift 5x2
Pull Up 3x3(Weighted if easy)
45second drills for 4min x 5
20min of work total taking 1minute off between rounds
Here is an idea our endurance workouts. Each day we up the time of sets. Wed. will be 5 min sets, Fri 6.
Next week we will do 1 minute drills for 5min, 6min and 7min rounds and so on. Week one we did a total of 15min of work, this week is 20, next week will be 30. Slowly increasing our work capacity and improving lactic acid threshold. We will eventually work up to just the foundational lifts for extended sets. We will learn how to pace ourselves and manage fatigue both physically and mentally.
No rest between drills, 1 min rest between rounds.
2H swing x 45sec
Clean and Push Press or Jerk x 45sec L
Clean and Push Press or Jerk x 45 sec R
Swing Catch Squat x 45sec
OH Sit Up Press x 45sec
Burpees x remaining 15 sec.
Snatch to OH Lunge x 45sec R
Snatch to OH Lunge x 45 sec L
SDHP x 45sec
Windmill x 45sec R
Windmill x 45 sec L
H2H Swing x 45 sec
Burpees x remaining 15sec
TGU x 45sec L
TGU x 45sec R
Alt. Clean and Press x 45sec
Alt. Lateral Lunge x 45sec
Figure 8 x 45sec
Burpees
One Arm Row x 45sec L
One Arm Row x 45sec R
Goblet Jump Squat x 45sec
Hindu Push Ups x 45sec
? I forget
Burpees remaining 15 sec
1 H Swing L x 45sec
1H swing R x 45sec
H2H Swing x 45sec
2H Swing x 45sec
Power Swing x 45sec
Burpees remaining 15sec.
Friday, February 17, 2012
Friday Feb 17
WU/JM x 10min
Tired today!
20kg OAJLC 5L/5R x 10
I had planned on doing squats, maybe later.
Classes are fininshing week 1 of 6 of the kettlelbell strength enduarance program. We worked our way up to 5 min sets after completing 5x2 Deadlifts and 3x3 Clean and Squats with the BB.
Tired today!
20kg OAJLC 5L/5R x 10
I had planned on doing squats, maybe later.
Classes are fininshing week 1 of 6 of the kettlelbell strength enduarance program. We worked our way up to 5 min sets after completing 5x2 Deadlifts and 3x3 Clean and Squats with the BB.
Thursday, February 16, 2012
Training 2-15-12
Morning Practice
WU/JM x 10min
4min L/ 4min R OAJLC set at 8sec. intervals -16kg Focus on breathing
16kg snatches 20L/20R,
10L/10R x 3
24kg 2H swing 10x5
JM x 10min
PM Practice
Deadlift 175 x 5
155 x 5
Pull 3x3
3 rounds
BB Curls x5(I dont know why, just for fun I guess) 45#bar
Slow Push Up x5
Ab Wheel x 5
Thursday
Deadlift 185 x 1,1,1
85# BB Clean and Squat practic 3x3
Side note:
I love strength training, but it is a really small part of who I am. I train to enhance the activities I engage in outside the gym. I dont care about how heavy I can lift, I care about keeping a strong a back and healthy spine, I dont eat healthy to look good naked, I eat healthy because it helps to keep me free of disease, and though my love of kb training is leading me towards competition I will not care if I never adorn a title next to my name. I dont train to be good at training and I would never train in pursuit of vanity. My goal is to be free of doctors, prescription drugs, illness and disease, to be strong enough to hike with 40#s on my back over several mountain passes and have enough energy to wake up the next day and do it again. Working out is not my life but is a major part of enhancing it. I train 20 to 30mins, 3 times a week the rest of my time, other than work, is spent outside, gardening, hiking, skiing, painting and reading. I want all my clients to shift their goals from "I want to be in shape for summer" to "I want to be healthy". If everone has the goal of perfect health then they would eat natural food and train to be as strong as possible, from there all other attributes of training will naturally fall into place.
WU/JM x 10min
4min L/ 4min R OAJLC set at 8sec. intervals -16kg Focus on breathing
16kg snatches 20L/20R,
10L/10R x 3
24kg 2H swing 10x5
JM x 10min
PM Practice
Deadlift 175 x 5
155 x 5
Pull 3x3
3 rounds
BB Curls x5(I dont know why, just for fun I guess) 45#bar
Slow Push Up x5
Ab Wheel x 5
Thursday
Deadlift 185 x 1,1,1
85# BB Clean and Squat practic 3x3
Side note:
I love strength training, but it is a really small part of who I am. I train to enhance the activities I engage in outside the gym. I dont care about how heavy I can lift, I care about keeping a strong a back and healthy spine, I dont eat healthy to look good naked, I eat healthy because it helps to keep me free of disease, and though my love of kb training is leading me towards competition I will not care if I never adorn a title next to my name. I dont train to be good at training and I would never train in pursuit of vanity. My goal is to be free of doctors, prescription drugs, illness and disease, to be strong enough to hike with 40#s on my back over several mountain passes and have enough energy to wake up the next day and do it again. Working out is not my life but is a major part of enhancing it. I train 20 to 30mins, 3 times a week the rest of my time, other than work, is spent outside, gardening, hiking, skiing, painting and reading. I want all my clients to shift their goals from "I want to be in shape for summer" to "I want to be healthy". If everone has the goal of perfect health then they would eat natural food and train to be as strong as possible, from there all other attributes of training will naturally fall into place.
Monday, February 13, 2012
2-13-12 Training Log
WU/JM x 10
2x12kg Jerks x40 -set timer for 7second intervals and focused on breathing
Rest 5 seconds to rechalk
12kg Snatch 50R/50L no rest
Completed all jerks and snatches in 9min. and 33 sec.
Had no shoulder problems and completed workout with relative ease : )
Rest 10min
3x3
135lb back squat
Pull Up
The class is working on strength endurance
Each class will begin with a pure strength set i.e. deads, presses, squats... followed by timed intervals.
Each week will increase our set time starting today with 3 min sets Wed. will bump up to 4min, Fri 5min and so on. Everyone did really good after their week off, alittle winded but still looking strong.
The month long nutrition challenge ended but most people are sticking with diet, everyone agrees they feel like crap when they go back to eating unhealthy foods. This is exactly what I wanted. I will not post my food anymore since you all get the idea.
2x12kg Jerks x40 -set timer for 7second intervals and focused on breathing
Rest 5 seconds to rechalk
12kg Snatch 50R/50L no rest
Completed all jerks and snatches in 9min. and 33 sec.
Had no shoulder problems and completed workout with relative ease : )
Rest 10min
3x3
135lb back squat
Pull Up
The class is working on strength endurance
Each class will begin with a pure strength set i.e. deads, presses, squats... followed by timed intervals.
Each week will increase our set time starting today with 3 min sets Wed. will bump up to 4min, Fri 5min and so on. Everyone did really good after their week off, alittle winded but still looking strong.
The month long nutrition challenge ended but most people are sticking with diet, everyone agrees they feel like crap when they go back to eating unhealthy foods. This is exactly what I wanted. I will not post my food anymore since you all get the idea.
Sunday, February 12, 2012
OAJLC PRACTICE
Heres my practice set from Friday.
Just did 3 minutes on both sides and filmed to check form. You can learn alot by filming sets, from this video I can see several issues to work on:
1. Fixation in the over head postion -particularly the right arm
2. Breathing
3.Power production from hip. I wasted to much energy using my arms in the beginning of the set.
4.Left hand was over rotating.
Despite the issues I felt like I could have done the full 10 minutes and hit the Rank 1 mark but Im on a program and Im gonna stick to it.
Just did 3 minutes on both sides and filmed to check form. You can learn alot by filming sets, from this video I can see several issues to work on:
1. Fixation in the over head postion -particularly the right arm
2. Breathing
3.Power production from hip. I wasted to much energy using my arms in the beginning of the set.
4.Left hand was over rotating.
Despite the issues I felt like I could have done the full 10 minutes and hit the Rank 1 mark but Im on a program and Im gonna stick to it.
Friday, February 10, 2012
2-10-12 Training log
JM x 20min
OAJLC 16KGx 3minL/3R
Working on pace today- set my timer for 6 second intervals for 6 minutes. 10 reps every min= 60reps
In order to rank 1 in Sporting Perfection I have to keep that pace up for 10min. not an easy task but doable.
Followed up with 45min of yoga. Karla Hoover of Yoga Flow Montana was kind enough to come down to the gym and teach a free class. We are going to try to get a regular 8:30am class on Tue and Thr mornings which Im reallyy excited about. Im to tired at night to do yoga so the mornings will be perfect. I filmed my set today and will post later for comments and suggestions on form.
OAJLC 16KGx 3minL/3R
Working on pace today- set my timer for 6 second intervals for 6 minutes. 10 reps every min= 60reps
In order to rank 1 in Sporting Perfection I have to keep that pace up for 10min. not an easy task but doable.
Followed up with 45min of yoga. Karla Hoover of Yoga Flow Montana was kind enough to come down to the gym and teach a free class. We are going to try to get a regular 8:30am class on Tue and Thr mornings which Im reallyy excited about. Im to tired at night to do yoga so the mornings will be perfect. I filmed my set today and will post later for comments and suggestions on form.
Thursday, February 9, 2012
Core conditioning
I have a lot of clients who come to me with the goal of strengthing their "core". Thats great, but do you really know what the core is? Abs yes, but thats not all the core is. I see people relentlessly pursing a stronger core by doing crunch after crunch and never do a single deadlift. The core involves all the muscles inbetween the the shoulders and hips, both front and back. Basically its the entire body minus the arms and legs. If you train only the front of the core and never address the back you end up with serious imballances which often lead to lower back pain. Deadlifts and kb swings are two excellent drills that work to strenghten the entire posterior chain. A program without this movement pattern is not a program!
Wednesday, February 8, 2012
Wed. Training log- Feb 8
Worked on 20mins of spinal mobility with the classes (twice)
2x12kg Jerks x 40 no rest
quick chalk up
12kg snatch 50Right 50 Left no rest
I have not been able to complete this workout previously do to my shoulder pain and not being able to lockout. Without good lockout the shoulders and triceps fatigue really fast. Ive had shoulder issues for a few years now and have tried doctors, physical therapy, accupuncture, accupressure and massage therapy without relief. Im now getting my shoulder worked on by Daniel at Core Body Work (at Lambert Family Chiropractic) and the results have been amazing. I really appreciate people who take the time and dedication to really learn their craft and Daniel is definitly one of those people. His innate wisdom of human movement reflects in his work as a strength coach and as body work professional, I recommend him to anyone whose goal is to be pain free and move better. Im sure my shoulder will act up now and again but if I keep up with the body work and lots of mobility exercises I think competing should not be a problem. My goal is to make Master of Sport in a few years, this year I want to rank 1 in Sporting Perfection but first I have to pass my Level 2 cert. at the end of this month.
Food
Coffee x 2
Squash w/ blueberries and cinnamon
Snack -Garden salad w/ avacado
Lunch- 2 eggs scrambled
Snack-Pear
Dinner- Post later,
2x12kg Jerks x 40 no rest
quick chalk up
12kg snatch 50Right 50 Left no rest
I have not been able to complete this workout previously do to my shoulder pain and not being able to lockout. Without good lockout the shoulders and triceps fatigue really fast. Ive had shoulder issues for a few years now and have tried doctors, physical therapy, accupuncture, accupressure and massage therapy without relief. Im now getting my shoulder worked on by Daniel at Core Body Work (at Lambert Family Chiropractic) and the results have been amazing. I really appreciate people who take the time and dedication to really learn their craft and Daniel is definitly one of those people. His innate wisdom of human movement reflects in his work as a strength coach and as body work professional, I recommend him to anyone whose goal is to be pain free and move better. Im sure my shoulder will act up now and again but if I keep up with the body work and lots of mobility exercises I think competing should not be a problem. My goal is to make Master of Sport in a few years, this year I want to rank 1 in Sporting Perfection but first I have to pass my Level 2 cert. at the end of this month.
Food
Coffee x 2
Squash w/ blueberries and cinnamon
Snack -Garden salad w/ avacado
Lunch- 2 eggs scrambled
Snack-Pear
Dinner- Post later,
Tuesday, February 7, 2012
Monday Jan. 6
Still feelin the effects of what turned out to be food poisoning so Im gonna take it easy this week.
Did 20 min of joint mobility about 7 times with my classes(neck and shoulder) and did a light Double Jerk and snatch practice.
2 x 20lb kb x 20,10,10 minimal rest
20lb Snatch x 50L/50R no rest -completed all 50 on right side then did left.
FOOD
Coffee x 1
Squash w/ blueberries and cinnamon (cutting down on nuts for a while)
Small apple and green tea
Lunch-Turkey breast and an avacado
Dinner- 2 Eggs and Chamomile tea
Not feeling to hungry since Wed. Hope to feel back to normal soon so I can get trained up for the end of February.
Tuesday
REST -skipping hockey
Did 20 min of joint mobility about 7 times with my classes(neck and shoulder) and did a light Double Jerk and snatch practice.
2 x 20lb kb x 20,10,10 minimal rest
20lb Snatch x 50L/50R no rest -completed all 50 on right side then did left.
FOOD
Coffee x 1
Squash w/ blueberries and cinnamon (cutting down on nuts for a while)
Small apple and green tea
Lunch-Turkey breast and an avacado
Dinner- 2 Eggs and Chamomile tea
Not feeling to hungry since Wed. Hope to feel back to normal soon so I can get trained up for the end of February.
Tuesday
REST -skipping hockey
Friday, February 3, 2012
Friday Training Log
Taking another day off of training. Still feel weak from flu and havent eaten very much in 3 days.
Hopefully back to it monday - I will focus on clean and jerks and snatches for the rest of the month to prep for Level 2.
The classes will be taking a rest from lifting for a week and do some restorative practices. We'll have Karla Hoover in on Wed at 8:30am for some Gentle Yoga. If anyone is interested in trying a free class come on down. The other days we will work on joint mobility practices, focusing on neck, shoulders and T-spine on Mon. Hips and lower back on Wed. and knees, ankles and wrists on Fri. Recovery and proper rest are an important component of any strength training program. The body needs time to heal and destress.
Food:
Not much to report
Some "Squashmeal"
1 cup coffee
Salad w/ chicken breast
1/4Yam and steak dinner.
Very small portions of each, still not 100%
Hopefully back to it monday - I will focus on clean and jerks and snatches for the rest of the month to prep for Level 2.
The classes will be taking a rest from lifting for a week and do some restorative practices. We'll have Karla Hoover in on Wed at 8:30am for some Gentle Yoga. If anyone is interested in trying a free class come on down. The other days we will work on joint mobility practices, focusing on neck, shoulders and T-spine on Mon. Hips and lower back on Wed. and knees, ankles and wrists on Fri. Recovery and proper rest are an important component of any strength training program. The body needs time to heal and destress.
Food:
Not much to report
Some "Squashmeal"
1 cup coffee
Salad w/ chicken breast
1/4Yam and steak dinner.
Very small portions of each, still not 100%
Thursday, February 2, 2012
Wed. Training Log
Had a pretty aggressive hockey game Tue night and was really tired wednesday but I got through a pretty tough workout.
WU/JM x 10
24kg Clean and Jerk 5L/5R x 3
20kg Clean and Jerk 10L/10R x 3
Active recovery between each set w/ PDR Close Combat form
2 x 12kg 1 snatch 1 jerk x 10 x 5
Felt pretty good untill an hour later when I was hit with the stomach flu. Never had it before and hope to never have it again.
All I ate that day was squash in the am. and a pretzle that night.
WU/JM x 10
24kg Clean and Jerk 5L/5R x 3
20kg Clean and Jerk 10L/10R x 3
Active recovery between each set w/ PDR Close Combat form
2 x 12kg 1 snatch 1 jerk x 10 x 5
Felt pretty good untill an hour later when I was hit with the stomach flu. Never had it before and hope to never have it again.
All I ate that day was squash in the am. and a pretzle that night.
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