IKFF Nationals

With Nationals only 2 months away I figured I should start posting shit again so I remain accountable for my training.(Not that I havent been keeping up)
I realized Ive been training the OAJLC exclusively since November of 2011 when I started training for IKFF Level 2 cert.  Since then Ken Blackburn has graciously taken the wheel and propelled me beyond any of my own expectations.  My hope of course is to make Master of Sport but I know that is a little out of reach at this point in my training.  I do however feel CMS is totally doable and Im already there in my mind.  I will continue to train for MS but will be very pleased with a CMS ranking.

With that said todays GS set was craptastic, or so I thought at the moment.
As prescribed I was to do max reps in 6min(3min R/3min L) I wanted to get 66 reps ended up with 62.  I had a little temper tantrum, dropped a bunch of F bombs, through my wrist wraps on the ground packed up my shit and left the gym and didnt finish the rest of my workout.  As I thought more about it 62 was pretty damn good.  Attitude check in the works.

I will finish GS tomorrow and worked on GPP at home.
Dead Lift
135 x 3
155 x 1
165 x1
180 x5
155 x5

BB Front Squat 115# 5x3
Pull Up 5x4

10x2:
Push Up
One Arm Row
T2B

28kg 2HSwing x 10
16kg Chair Press x 5/5
28kg Swing x 10
2x12kg Press x 5
28kg  Swing x 10
2x12kg See Saw Press x 5/5
28kg Swing x 10
16kg Windmill x 10
28kg Swing x 10
16kg Windmill x 10
28kg Swing x 10

And now Im excited for my Stout soaked and smoked elk steam. OH HELL YEAH!

New Web Site

All our blogs will now be kept at ironsportfitness.com
Check er out!

Core Day and leg day and arm day just like everyday.

First round of journals are in and Im realizing i've made a hell of alot of work for myself.  Oh well!

Class
WU/JM x 10min
TGU to Windmill x 5L/5R
Jerk Specific Squats x 20
Double KB squat x 8
x 2 Rounds

Floor Wipers x 20
Clam x 20
x2 rounds

One Leg Deadlift x 10L/10R x 2

Swings 1min work 30" rest x 4

ME:
WU/JM x 20

Jerk Specific Squats x 95lbs x 50 x 2
BB Military Press x 85lbs  3x3
BB Front Squat x 135lbs 3x3
BB Dead lift 5x5
Floor Wipers x 20 x3
12 kg Clams x 20 x 3
28kg Swings x 20 x 3

IT BEGINS!!!!

Today begins our first Fat Loss competition but not just the victor will get the spoils.  Everyone will come out with a better understanding of where there calories are coming from and how to adjust there eating habits to optimize fat loss. Ive been telling people to journal there food for ever if there are not seeing the results they want but no one has so far.  Its taken the competitive spirit to force them into it, for those who do not turn in a journal every week are disqualified!!!
We are coupling this challenge with a strength program as the most effective way to burn calories and reduce fat is to build as much muscle as possible.  There are a lot of misconceptions about aerobic training for fat loss, Ive explained in class a million times why strength training is the desirable route for fat burn so Im not going to again here.

Class:
WU/JM x 10
MP x 5/5
2H Press x 10
Push Up x 15
x 2 rounds

Goblet Squat x 8
Box Jump x 10
x 2 Rounds

Renegade Row x 10/10
Balistic Row x 10/10
x 2 rounds

High Pull x 30"L/30"R/30"rest x 4

I am taking a week off of GS training to heal my forearm which has been pretty beat up-
Jerk Specific Squat x 110lbs x 200 ( 25x8)
BB Military Press:
65 x 5
75 x3
80 x3
85x 1
90x1
BB Front Squat
95 x 5
110 x 5
120 x 3
130 x 3

20 Each
KB Jump Squat
Pull Up
HLR
TRX Row
RDL 28kg
Push Up
Burpee
RTW 12kg
AB Wheel Roll Out
Probably do some highpull with class later.

FRIDAY!!!!

So todays workout was a little longer than usual so sorry about that. Sometimes things look good on paper!  But if you are a weirdo like Anthony D. you ask for all the classes to be that hard, at least one person appreciated it.

Clean and Squat 5x5 Go heavy Barbell or Double kettlebell

4 to 5 Rounds
30 2HSwing
20 RDL
10 Burpees
10/10 KB Thruster
10/10 KB Highpull

ME:
20kg OAJLC x 5min 7,7,4+3,7,7
16kg Gloved Set 2 swing, 1 clean x 8 RPM x 6min OUCH!

100 Burpees -10 sets of 10 a little rest between each set.
100 2Hswings 28kg -8 sets of 10  1 set of 20

Back to the lab again yo!

Had a few blissful rest days but now its back to my regiment of training for MS.  My forearms are killing me and my hands are still tore up from comp. so today was kind of brutal.  WAAAA!!!!

WU/JM x 15min
20kg OAJLC  x 12,5 5,12 in 3min  I was supposed to do 12, 6 6,12 but I just wasnt fast enough
16kg Gloved set (2 swing 1 clean x 8rpm) x 6min-First gloved set with the 16kg WOWZA I was holding onto that bell for dear life, very difficult!
20kg Rack holds 20kg x 4min 2min per side x 2 -Another smoker, these sets look easy on paper but trust me they are tough.
Going back to gym to do my GPP set.

Class worked on some stability and strength(as always)
WU/JM x 15min
 75% Dead Lift 3x7

5 Rounds
5/5 Chair Press
5/5 Windmill
10/10 Halo Squat
10/10 Bottom Clean

Finisher
30"work/30"rest Russian Twists x 4

Made it successfully through my first competition making Rank 1 in the Long Cycle.  I completed 100 reps on the one arm clean and jerk with a 16kg bell in 10mins.(50 per side, you are allowed to change hands once)  My initial plan was to try for 110reps but after watching other competitors all day I decided to stick with the rep count coach Blackburn set for me which was 10 rpm.  I had about 7seconds to rest in the rack between each minute which really helped conserve energy for the last 2 minutes, which I found to be brutally hard. I was going to try to sprint the last 2minutes but it took all I had not drop the bell.
 Having good form on each lift was more important to me than quantity so sticking with the 10rpm was the smart way go.
I added a 5min 20kg snatch event at the last minute for fun.  You are allowed to change hands as much as you want so it was not that difficult.  I ended up with 52 reps which I was pleased with. It did however tear up my hands and that is going to hinder my training this week. Lesson learned.
To put in the words of a very talented lifter I met this weekend "Kettlebells is Hard"

Todays Class
WU/JM x 10min

Heavy Front Squat 5x3

Dead Snatch x 6/6
One Arm Row x 12/12
HLR x 20
See Saw Press x 1min
OH Walking Lunge x 20
x 3 rounds

I get a few more rest days than its back to work towards Master of Sports.

Wed Class:

Tough one FO SHO!

WU/JM x 10min

75% 1RM Deadlift 5x3

21,18,15,12,9

Dips

Double Snatch

Goblet Squat

Finish

30 OH Sit Up

ME:

Last workout before comp. then its a couple of much needed rest days:

16kg OAJLC  x 4min 12,12,12,12

20kg Rack Holds x 1:20per side x 2