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!
Thursday, September 20, 2012
Friday, June 8, 2012
Wednesday, June 6, 2012
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
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
Monday, June 4, 2012
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.
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, May 25, 2012
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
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
Wednesday, May 23, 2012
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
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
Monday, May 21, 2012
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.
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.
Thursday, May 17, 2012
Monday, May 14, 2012
Breath, Pace, Efficiency of Movement
Competition is next weekend and my training is tapering down this week.
I've been training with the kettlebell for about 10years now and have always recognized the benefits as far enhancing other sports. However, since starting my GS training my conditioning has gone through the roof. I assumed that training only one lift would cause other areas of my fitness to suffer but it has been the complete opposite. GS training has not only gotten me stronger but has also taught me mental toughness, breathing, pacing, how to relax under load, how to move efficiently and to push past pain all of which cross over to every other sport I do. I love this game!!
ME:
16kg OAJLC x 6min 11,11,11 11,11,11
20kg Rack Holds x 1;20 per side x 2
Run 5miles (40min)
Class:
GO HEAVY
TGU x 3/3
4 Rounds for time:
1/4 mile sprint
Kettlebell strength complex
5 double swing
5 double clean
5 double military press
5 double front squat
Do not put the bells down untill all 4 exercises are complete
5 burpee penalty if you drop the bells : )
I've been training with the kettlebell for about 10years now and have always recognized the benefits as far enhancing other sports. However, since starting my GS training my conditioning has gone through the roof. I assumed that training only one lift would cause other areas of my fitness to suffer but it has been the complete opposite. GS training has not only gotten me stronger but has also taught me mental toughness, breathing, pacing, how to relax under load, how to move efficiently and to push past pain all of which cross over to every other sport I do. I love this game!!
ME:
16kg OAJLC x 6min 11,11,11 11,11,11
20kg Rack Holds x 1;20 per side x 2
Run 5miles (40min)
Class:
GO HEAVY
TGU x 3/3
4 Rounds for time:
1/4 mile sprint
Kettlebell strength complex
5 double swing
5 double clean
5 double military press
5 double front squat
Do not put the bells down untill all 4 exercises are complete
5 burpee penalty if you drop the bells : )
Thursday, May 10, 2012
A Weeks Worth of Fun!
Catching up on this weeks blog:
Monday:
Squat Cleans 75% 3-3-3-3
50 each
Pull Ups or Ring Rows
Goblet Squat or Deck Squat
Snatches (50 per side)
I felt pretty haggered and worn down on Monday, I got through my GS set but just went through the motions with no real effort behind my lifts.
20kg 1 swing 1 long cycle x 2min per arm at 8 rpm- 1swing+1clean n jerk = 1 rep
20kg rack holds x 1;20per arm x 2
I did not do my wookie set, I just didnt have it in me.
GPP 20 t0 30 each:
28kg Goblet squat
Pull Up
Push Up
HLR
RDL
Burpee
TRX Row
16kg Military Press
Ab Wheel Roll Outs
Russian Twist
Tuesday - Mt. Bike and ashtanga yoga x 1hr
Wednesday
Class:
Dead Lift 80% 1RM x 3-3-3
45sec work 15sec rest
Double clean and push press
Burpee
Heavy Swing
Jumping split squat
Double KB highpull
Hindu Push Ups
x 3 rounds OOFTA
20kg OAJLC x 3min 12RPM
12kg Wook x 8min at 10rpm
20kg Rack Holds
I also did the classes workout but only 2 rounds
Used the 16kgs for c and pp(10reps), 28kg for swings (50reps total), and 12kgs for double highpulls(40 reps)
Thursday Rest day for me
Class
Military Press 80%1rm x 2-2-2
Bear Crawls across room and back, complete 10 KB push ups at each end of gym floor
Pull Up x 5-8
Floor Wipers 135lbs or 95lbs x 10/10
SDHP x 10/10
x 3 rounds
100 H2h swings
Monday:
Squat Cleans 75% 3-3-3-3
50 each
Pull Ups or Ring Rows
Goblet Squat or Deck Squat
Snatches (50 per side)
I felt pretty haggered and worn down on Monday, I got through my GS set but just went through the motions with no real effort behind my lifts.
20kg 1 swing 1 long cycle x 2min per arm at 8 rpm- 1swing+1clean n jerk = 1 rep
20kg rack holds x 1;20per arm x 2
I did not do my wookie set, I just didnt have it in me.
GPP 20 t0 30 each:
28kg Goblet squat
Pull Up
Push Up
HLR
RDL
Burpee
TRX Row
16kg Military Press
Ab Wheel Roll Outs
Russian Twist
Tuesday - Mt. Bike and ashtanga yoga x 1hr
Wednesday
Class:
Dead Lift 80% 1RM x 3-3-3
45sec work 15sec rest
Double clean and push press
Burpee
Heavy Swing
Jumping split squat
Double KB highpull
Hindu Push Ups
x 3 rounds OOFTA
20kg OAJLC x 3min 12RPM
12kg Wook x 8min at 10rpm
20kg Rack Holds
I also did the classes workout but only 2 rounds
Used the 16kgs for c and pp(10reps), 28kg for swings (50reps total), and 12kgs for double highpulls(40 reps)
Thursday Rest day for me
Class
Military Press 80%1rm x 2-2-2
Bear Crawls across room and back, complete 10 KB push ups at each end of gym floor
Pull Up x 5-8
Floor Wipers 135lbs or 95lbs x 10/10
SDHP x 10/10
x 3 rounds
100 H2h swings
Friday, May 4, 2012
"SONIC BOOM"..."YOGA FIRE"
(Thanks Brant for the title)
Class is finishing up a week of slow grinds, same post as yesterday. For the folks who came in yesterday and today we have something else in store.
ME: Today I completed my first 10min set with a 20kg, which was also a new competition bell.
OAJLC x 20kg 5min each side no rest. Hold 5 seconds in bottom, over head and rack position.
Holy shit thats tough, holding the bottom position was the hardest. My grip was fine and felt like I could have knocked out another minute on each side. Felt Great... SONIC BOOM
Yoga x 45min YOGA FIRE
Extra Credit -Had to play with the new Comp. Bells.
28kg 1 Hand swings 10L/10r
28kg Cleans x 4min
20kg TGU x 2/2 x 2
135LB Dead Lift 5x3
Pull Ups 1 x10 Just a slight pause between each rep.
Class is finishing up a week of slow grinds, same post as yesterday. For the folks who came in yesterday and today we have something else in store.
ME: Today I completed my first 10min set with a 20kg, which was also a new competition bell.
OAJLC x 20kg 5min each side no rest. Hold 5 seconds in bottom, over head and rack position.
Holy shit thats tough, holding the bottom position was the hardest. My grip was fine and felt like I could have knocked out another minute on each side. Felt Great... SONIC BOOM
Yoga x 45min YOGA FIRE
Extra Credit -Had to play with the new Comp. Bells.
28kg 1 Hand swings 10L/10r
28kg Cleans x 4min
20kg TGU x 2/2 x 2
135LB Dead Lift 5x3
Pull Ups 1 x10 Just a slight pause between each rep.
Thursday, May 3, 2012
Lock, Squat and 2 Hand Anyhows
WU/JM x 10min
BB Squat Clean 75% 1RM x 3-3-3-3
2 Rounds
2 Hand Anyhow x 5/5
Double KB 1 Leg Deadlift x 8/8
2 Rounds
TGU x 5/5
1 Arm Suitcase Deadlift x 8/8
Swing Clean x 4min no rest, alternate every min.
Rest Day for me- Yoga 1hr.
Wednesday, May 2, 2012
Back to the GRIND stone.
Class:
Take same size bell as Monday and double up
1 snatch 1Press, 1 Snatch 2 Press, 1 Snatch 3 Press
5 Double Front Squat
x 4 Rounds
15 Dips (ring, dip station or bench)
20 OH Lunge
10 KB Push Up (Extended ROM)
x 3 rounds
Tabata
Alternate rounds of burpees and mountain climbers
ME:
20kg OAJLC at 11rpm x 3min 11, 6Right 11, 5 Left Quick but intense.
12kg Gloved set x 10min (5min per arm no rest no switch) at 9rpm(2swing 1 clean)
20kg Rack Hold x 1:20per side x 2
Double 20kg Front squat 5x4
Yoga -
Later I have to fit in 1/2 cardio set probably do some jump rope/ bag work/ burpee/mt climbers tabata style.
Take same size bell as Monday and double up
1 snatch 1Press, 1 Snatch 2 Press, 1 Snatch 3 Press
5 Double Front Squat
x 4 Rounds
15 Dips (ring, dip station or bench)
20 OH Lunge
10 KB Push Up (Extended ROM)
x 3 rounds
Tabata
Alternate rounds of burpees and mountain climbers
ME:
20kg OAJLC at 11rpm x 3min 11, 6Right 11, 5 Left Quick but intense.
12kg Gloved set x 10min (5min per arm no rest no switch) at 9rpm(2swing 1 clean)
20kg Rack Hold x 1:20per side x 2
Double 20kg Front squat 5x4
Yoga -
Later I have to fit in 1/2 cardio set probably do some jump rope/ bag work/ burpee/mt climbers tabata style.
Tuesday, May 1, 2012
Grind It!
For the next month classes will be alternating weeks of balastics and grinds ETK style. This week we started with grinds.
WU/JM x 10min
Military Press x 1,2,3,4
Double KB Front Squat x 5
Deadlift 50% 1RM x 10
Pull Up(weighted) x 5
x 4 rounds
Swings (2H 1H H2H) x 6min as many reps as possible
ME:
20kg (1swing 1 LC = 1rep) x 6rpm x 2.5min per arm-easy!!!
12kg Gloved set 2swing 1 clean x 9rpm x 5min per arm- Hard!!
4 rounds
16kg Military Press 1,2,3
Pull Ups x 5
Double 20kg Front squat x 5
2 rounds
10 KB push Up
10 HLR
10 Deadlift 50% 1RM
2 Rounds
10 Burpees
10TRX Rows
10 Ab Wheel Roll out
30 Russian Twists
WU/JM x 10min
Military Press x 1,2,3,4
Double KB Front Squat x 5
Deadlift 50% 1RM x 10
Pull Up(weighted) x 5
x 4 rounds
Swings (2H 1H H2H) x 6min as many reps as possible
ME:
20kg (1swing 1 LC = 1rep) x 6rpm x 2.5min per arm-easy!!!
12kg Gloved set 2swing 1 clean x 9rpm x 5min per arm- Hard!!
4 rounds
16kg Military Press 1,2,3
Pull Ups x 5
Double 20kg Front squat x 5
2 rounds
10 KB push Up
10 HLR
10 Deadlift 50% 1RM
2 Rounds
10 Burpees
10TRX Rows
10 Ab Wheel Roll out
30 Russian Twists
Thursday, April 26, 2012
22 Minute Session
WU/JM x 10min
1 kettlebell
Min 1-2 Round the body pass(1 min each direction)
Min 3-4 Halo (1min each direction)
Min 5-6 Figure 8
Min 7 Good Morning
Min 8 Windmill L
Min 9 Squat Round the body pass
Min 10 Windmill R
Min 11 Squat Round the body pass
Min 12 TGU L
Min 13 Swing L
Min 14 TGU R
Min 15 Swing R
Min 16 Snatch L
Min 17 Snatch R
Min 18 Clean and Press L
Min 19 Alt. Side Lunge
Min 20 Clean and Press R
Min 21 Swing-catch-squat
Min 22 Deck Squat
Perform all 22 minutes of work without putting bell down.
(Steve Maxwell Blog)
I really like this workout, Ive done it numberous times.
Followed by 15min yogaish stretching.
Today is my rest day and I only did the yoga.
1 kettlebell
Min 1-2 Round the body pass(1 min each direction)
Min 3-4 Halo (1min each direction)
Min 5-6 Figure 8
Min 7 Good Morning
Min 8 Windmill L
Min 9 Squat Round the body pass
Min 10 Windmill R
Min 11 Squat Round the body pass
Min 12 TGU L
Min 13 Swing L
Min 14 TGU R
Min 15 Swing R
Min 16 Snatch L
Min 17 Snatch R
Min 18 Clean and Press L
Min 19 Alt. Side Lunge
Min 20 Clean and Press R
Min 21 Swing-catch-squat
Min 22 Deck Squat
Perform all 22 minutes of work without putting bell down.
(Steve Maxwell Blog)
I really like this workout, Ive done it numberous times.
Followed by 15min yogaish stretching.
Today is my rest day and I only did the yoga.
Wednesday, April 25, 2012
April 25
Monday class did some Tabatahell workout, I dont know whats wrong with those people
Today Class:
50% 1Rm DL x 10x3
1 Double snatch 1 press x 10
Double KB sumo deadlift x 10
x 3 Rounds
Chin Up x 10
Floor Wiper x 10\
x 3 rounds
Double KB OH Holds x 30"
Rack Hold x 30"
Farmers Carry x 30"
Do not put the bell down until after the farmers carry
x 3 Rounds.
Me:
20kg OAJLC x 6min (3min per side) 7,7,6 6,6,6,
12kg Gloved set x 10min at 9RPM (2swing 1clean)
20kg Rack hold x 1:20 per arm x 2
Yoga x 1hour w/ Karla Hoover GREAT so needed!
Today Class:
50% 1Rm DL x 10x3
1 Double snatch 1 press x 10
Double KB sumo deadlift x 10
x 3 Rounds
Chin Up x 10
Floor Wiper x 10\
x 3 rounds
Double KB OH Holds x 30"
Rack Hold x 30"
Farmers Carry x 30"
Do not put the bell down until after the farmers carry
x 3 Rounds.
Me:
20kg OAJLC x 6min (3min per side) 7,7,6 6,6,6,
12kg Gloved set x 10min at 9RPM (2swing 1clean)
20kg Rack hold x 1:20 per arm x 2
Yoga x 1hour w/ Karla Hoover GREAT so needed!
Tuesday, April 24, 2012
Breaking Down Food %
Competition is less than a month away and Ive been maintaining the weight I need to compete in the 59kg weight class. However Im right on the edge and want to drop just a few pounds so Im adjusting the percent of carbs, proteins and fats I consume daily(As per suggested by coach Carney) I want to increase protein and fat and reduce carbs. I thought Id share how to figure this out in case anyone wants to do it for themselves.
Breakfast Carb Fat Protein
1 cup almond milk 8 2.5 7
1 Pear 25 0 0
I can Tuna 3 0 35
2 cups raw veggies 18 0 0
Lunch
Chicken breast 0 4 23
2 cups Raw Veggies 18 0 0
Snack Avacado 12 21 3
1/4 cup walnuts 4 18 4
Dinner
Elk Steak 4-6oz 0 3 25
Salad w/ dressing 24 7 0
Carbohydrates have 4 calories per gram so 112g x 4= 448 calories
Proteins also have 4 calories per gram so 97g x 4= 388
Fats have 9 calories per gram so 55 x 9= 495
Total 1331calories
33%carbs
29%protein
37%fat
Planning to eat this menu I can see I have room for atleast 300 more calories so I will add a yam and of course my daily dark chocolate. (3 squares)
Long Cycle Training
Warm Up JM x 10min
20kg 1 swing 1 clean and jerk x 6,7,6,7 in 4min
12kg gloved set 2swing 1 clean x 5min per arm at 9RPM
GPP Set
20 each
16kg KB jumpsquat
HLR
Pull Up w/mini band
Push Up
TRX Row
Military Press (Alternating)
Ab Wheel Roll Out
24kg RDL
Burpee (10 burpee to box jump-10 burpee to hindu push up)
30 12kg Russian Twist
20min A.M Yoga -new daily ritual.
Breakfast Carb Fat Protein
1 cup almond milk 8 2.5 7
1 Pear 25 0 0
I can Tuna 3 0 35
2 cups raw veggies 18 0 0
Lunch
Chicken breast 0 4 23
2 cups Raw Veggies 18 0 0
Snack Avacado 12 21 3
1/4 cup walnuts 4 18 4
Dinner
Elk Steak 4-6oz 0 3 25
Salad w/ dressing 24 7 0
Carbohydrates have 4 calories per gram so 112g x 4= 448 calories
Proteins also have 4 calories per gram so 97g x 4= 388
Fats have 9 calories per gram so 55 x 9= 495
Total 1331calories
33%carbs
29%protein
37%fat
Planning to eat this menu I can see I have room for atleast 300 more calories so I will add a yam and of course my daily dark chocolate. (3 squares)
Long Cycle Training
Warm Up JM x 10min
20kg 1 swing 1 clean and jerk x 6,7,6,7 in 4min
12kg gloved set 2swing 1 clean x 5min per arm at 9RPM
GPP Set
20 each
16kg KB jumpsquat
HLR
Pull Up w/mini band
Push Up
TRX Row
Military Press (Alternating)
Ab Wheel Roll Out
24kg RDL
Burpee (10 burpee to box jump-10 burpee to hindu push up)
30 12kg Russian Twist
20min A.M Yoga -new daily ritual.
Saturday, April 21, 2012
4-20-12
Class- Same post as yesterdays since most folks dont come in 2 days in a row, nor should they. Giving a day between allows for proper recovery from these intense sessions, this does not mean sit around and play video games. Go run, do yoga, hike, bike whatever just stay active
Me:
16kg OAJLC x 6min 12,12,12R 12,11,12L Total 71reps
12kg gloved set 2swings 1clean x 10 min at 9rpm Total 180Swings 90Cleans (270reps)
20kg Rack Holds x 1:20per arm x 2
Me:
16kg OAJLC x 6min 12,12,12R 12,11,12L Total 71reps
12kg gloved set 2swings 1clean x 10 min at 9rpm Total 180Swings 90Cleans (270reps)
20kg Rack Holds x 1:20per arm x 2
Thursday, April 19, 2012
April 19th-
Exactly one month till comp. time and other than the fact I get severe performance anxiety(like out of body experience, dizzy, gonna puke anxiety) I feel pretty confident in destroying the Rank 1 goal.
Todays class looked like fun and my "No Whining" sign seems to be working quite nicely.
Warm Up/JM x 10min
Strength:
Heavy Front Squat 5x5
Conditioning circuit:
45 sec work 15sec rest at each station x 4 rounds
1min rest between rounds
1. Ab wheel roll out
2. High Pull L
3. High Pull R
4. Figure 8 to Hold
5. Burpee to pull up
ME:
20kg OAJLC x 4min 8/9/8/9 Total of 34 reps
12kg Gloved set(2 swings 1 clean = 1rep) x 10min 9/9/9/9/8 9/9/9/8/9 Dropped the bell on the 5th minute and only got 8reps. Total 176 swings -88 cleans
20kg Rack Holds x 1min 20sec per side x 2 (no rest between) Left forearm is killing me, cant wait to get my kettlegaurds in.
20 each
KB Jump squat
Push Up
Pull Up
Leg Raise
Burpee
Ab Wheel
Russian Twist
Military Press
Ran out of time and didnt get to do TRX rows and KB Deadlift
Todays class looked like fun and my "No Whining" sign seems to be working quite nicely.
Warm Up/JM x 10min
Strength:
Heavy Front Squat 5x5
Conditioning circuit:
45 sec work 15sec rest at each station x 4 rounds
1min rest between rounds
1. Ab wheel roll out
2. High Pull L
3. High Pull R
4. Figure 8 to Hold
5. Burpee to pull up
ME:
20kg OAJLC x 4min 8/9/8/9 Total of 34 reps
12kg Gloved set(2 swings 1 clean = 1rep) x 10min 9/9/9/9/8 9/9/9/8/9 Dropped the bell on the 5th minute and only got 8reps. Total 176 swings -88 cleans
20kg Rack Holds x 1min 20sec per side x 2 (no rest between) Left forearm is killing me, cant wait to get my kettlegaurds in.
20 each
KB Jump squat
Push Up
Pull Up
Leg Raise
Burpee
Ab Wheel
Russian Twist
Military Press
Ran out of time and didnt get to do TRX rows and KB Deadlift
Monday, April 16, 2012
Cleaning up the clean.
Today we are working on BB Squat Cleans, trying to address the 3 pulls and working through the movement slowly with pvc pipes. Biggest issue I see with the BB Clean and kettlebell cleans for that matter is detachment from the body. We need to learn to keep good connection between tools and body. Also powering through the hips and getting good extention.
WU/JM x 10min
BB Squat Clean practice
BB Squat Clean 75% 1RM x 3x3
Partner up I go you go
As many ladders as possible in 6 min per drill.
KB 1Clean 1Squat x 1,2,3,4,5 per side
KB Military Press 1,2,3,4,5per side(Begin each set with one snatch so round one would be one snatch one press, round 2-1 snatch 2 press ....)
Strict Pull Up x 1,2,3
Windmill x 1,2,3
ME:
Im also working on my BB Cleans 3x3 w 85#s
20kg OAJLC x 3min at 10RPM
12kg gloved set 2swings 1clean at 8 to 9rpm x 5min per hand (completed 3 9rpm 2 8rpm per side)
20kg Rack hold x 1:20 per arm x 2
GPP Set:
20 to 30 each
pull up
push up
burpee
kb jump squat
See Saw press
RDL
Ab Wheel
Russian Twist
HLR
Not in that order but to be completed as a circuit no rest between.
FOOD:
4:30 am coffee
5am Honeydue, blueberries, rasberries, strawberries
7am Jucied kale, carrot, ginger, romain lettuce, lemon, apple (to much ginger)
10am 3eggs and large side of veggies
snacked on some raw veggies
1:30 Handfull of walnuts, cashews and raisons w/peppermint tea.(Accourding to the raw detox diet dried fruit can mix with raw nuts.)
4pm I'll have an avacado with veggies or tuna and veggies(not sure yet)
8pm Elk steak and salad
Snack-Dark chocolate and tea.
WU/JM x 10min
BB Squat Clean practice
BB Squat Clean 75% 1RM x 3x3
Partner up I go you go
As many ladders as possible in 6 min per drill.
KB 1Clean 1Squat x 1,2,3,4,5 per side
KB Military Press 1,2,3,4,5per side(Begin each set with one snatch so round one would be one snatch one press, round 2-1 snatch 2 press ....)
Strict Pull Up x 1,2,3
Windmill x 1,2,3
ME:
Im also working on my BB Cleans 3x3 w 85#s
20kg OAJLC x 3min at 10RPM
12kg gloved set 2swings 1clean at 8 to 9rpm x 5min per hand (completed 3 9rpm 2 8rpm per side)
20kg Rack hold x 1:20 per arm x 2
GPP Set:
20 to 30 each
pull up
push up
burpee
kb jump squat
See Saw press
RDL
Ab Wheel
Russian Twist
HLR
Not in that order but to be completed as a circuit no rest between.
FOOD:
4:30 am coffee
5am Honeydue, blueberries, rasberries, strawberries
7am Jucied kale, carrot, ginger, romain lettuce, lemon, apple (to much ginger)
10am 3eggs and large side of veggies
snacked on some raw veggies
1:30 Handfull of walnuts, cashews and raisons w/peppermint tea.(Accourding to the raw detox diet dried fruit can mix with raw nuts.)
4pm I'll have an avacado with veggies or tuna and veggies(not sure yet)
8pm Elk steak and salad
Snack-Dark chocolate and tea.
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