5-29-09

Jerk: 2x16 kg: 10(10%), 20(20%), 30(30%), 20(20%), 10(10%); 90 reps (90%).
Swing: 100 reps @ 16 kg
Chins: 3x3

5-27-09

Daily Dozen
C&P: 60 reps @ 24 kg; 30L/30R
Hi-pull: 60 reps @ 24 kg; 30L/30R
Row: 5x5 @ 24 kg
FSquat: 3x10 @ 2x16 kg

5-22-09

Daily Dozen

Front SQ: 5x10 @ 2x16 kg
Press: 5x6 @ 32 kg; ea arm
Chin: 3x5 @ bw
BU Press: 3x5 @ 16 kg
Swing: 50 reps @ 32 kg

5-21-09

Feeling a bit rough so it was short and sweet tonight. Tomorrow is a new day.

Jerk: 2 rounds of 2 on 1 off; 45 reps @ 2x 16 kg (15, 10, 10 , 10)
Windmill: 3x5 @ 16 kg ea side
Chin: 3x3 @ bw
BU Press: 3x3 @ 16 kg ea side
Swing: 100 reps @ 32 kg

5-19-09

Daily Dozen

Farmer Walk: 1.25 miles @ 16 kg; swings, jerks, presses, curls, and throwing at rest points

Fitness Level 11 @ 16 kg
Jerk: 15 rpm
Snatch: 13 rpm
LC: 10 rpm
Farmer walk: 32 kg @ 40 yds x2

5-16-09

AKC Fitness Protocol Cert:

Went through all 15 one arm exercises with a demo of 3-8 reps each arm followed by a timed set of 1-2 mins of each exercise all with the 12 kg and totaling about 3 hours of work. Last, we did:

Jerk: 2 min; @ 12 kg; 12 rpm
Snatch: 2 min@ 12 kg; 12 rpm
LC: 2 min @ 12 kg; 10 rpm
Swing: 50l/50r @ 24 kg

Later: Daily Dozen

Trail walk: 1 1/4 mile with wife

3x farmer circuit-walk 80 yds w/32 kg then...swing, press, or row for reps of 3-8 each arm at rest points

5-12-09

H-Snatch: 1 min ea side @ 24 kg; 12 rpm
Chins: 10x2 @ bw+25 lbs
Pseudo PU: 3x8 @ bw+25 lbs
Swings: 100 reps @ 24 kg; no rest & 1 hand switch

I was wanting to do 3-5 mins each side with the half-snatch but was experiencing some pain at the base of my left palm. Probably some residual stuff from the accident a few weeks ago that keeps getting tweaked by jerks and such. Gonna lay off the pressing, jerks, ect. and let it heal up some. I don't want to be a gimp for the upcoming KB cert this weekend.

5-11-09

Jerks: AKC Fitness Level 3; 5 rounds @ 10 rpm @ 2x 16 kg
Swings: 3x20 @ 32 kg
Pseudo PU: 3x8; static hold at bottom
Chins: 3x8; static hold at top

5-6-09

OAS: 3 mins @ 32 kg; 10 rpm
Jerk: 3 mins @ 2x16 kg; 12 rpm
Chins: 3x3 w/ 3 sec hold at top
Pseudo Pushups: 3x5 w/ 3 sec hold in the hole

Throwing for ht: 5x3 @ 32 kg; not really caring how high I get it, just trying to really explode with the hips with a full body follow through.

5-5-09

Daily Dozen

Had some time after a final so:
Swings: 100 reps @ 24 kg
Chins: 30 reps @ bw

Swing: 100 reps @ 24 kg
Press: 3x5 @ 32 kg
Throwing: GTG @ 24 kg

5-2-09

Daily Dozen
Jerk: Level 3 Fitness Protocol; 2x 16 kg; RPM 12-15
Squat: 100 reps @ bw
Throwing: GTG w/ 16 kg

The jerks felt good and had some slight burn in the shoulders. Gonna do some high rep swings tomorrow with the heavy bell and some more GTG throwing.