30 mins of Siu Lim Tao & Chum Kiu

Was going to do something with the bells but felt like this was enough. Monday will see me back on track and lifting again.

Happy New Years.



EDIT:
Felt like a puss for not doing anything more than form work so:

HSN: 8 mins @ 16kg; 100 reps

This had me coughing up a little shit by the end but I feel better for doing it.

Still drained and sick but it seems I am past the worst of it. Just weak and out of breath. Slept 18 hours yesterday after work with a slight break for some beef stew and rehydration. I got 3rd shift tonight so figured I would do something light, eat, then back to bed before this shift.

Today:

HSN:
15R/15L @ 24kg
10R/10L @ 24kg
5R/5L @ 24kg

CoC 1:
3x3

HSN:

3x5 @ 32kg

3x5 @ 24kg

Swing:

3x5@ 2x32kg

Still in the midst of a really bad sinus infection so no timed set madness today since I just don't have the gas. Nasal rinse and theraflu is tipping the scales my way so I should be mended up come 100% by Friday for a non-vag session with the 32s.

Morning wake up before a long shift at work and then driving to be with the inlaws and wif for Xmas.

Jerk: 2x24kg; 20 reps (sprint)

Chins: 10 reps @ bw

LC: 4 mins @ 2x24kg; 5 rpm

Easy pace and wanted to go longer but a headache had me reeling. I tried to tough it out but it was a no go. This is the 2nd straight day and it is now approaching migraine status. Gonna try and hit it up tonight after work if I am feeling up to it. Fuck me but this sucks.


PM.....

LC: 4 mins @ 2x24kg; 5 rpm

Press: 10R/10L @ 32kg

Jerk (sprints):

4x5 @ 2x32kg; 20 sec rest/set = 20 reps

Clean (sprints):

4x5 @ 2x32kg; 20 sec rest/set= 20 reps

SN: @ 32kg

10R/10L

6R/6L

4R/4L

Felt kinda out of it and drowsy from some sinus medicine I took. Skipped the 32kg timed set in favor of some sprinting today. The bells felt good and the sprints got my HR up but not to a level of discomfort. Gonna keep tossing SN in since it feels nice. It should be noted that I the SN I use is half snatch since it mimics the movement of LC more. Gonna hit up the skating rink with the wif and a longish set tomorrow with the 24s. Life is good.

I am debating on taking on a Russian EDT format for my 32kg lifting and see how far it can take me.

LC: 6x3 @ 2x32kg; 40 sec rest/set

Swing: 10R/10L @ 44kg

OAJ: 6R/6L @ 44kg

SN:

32kg - 5R/5L

24kg- 10R/10L

16kg- 10R/10L

12kg- 10R/10L

LC:

7 mins @ 2x24kg; 5 rpm

Chins: 2x8 @ 16kg

Parallette Dips:

2x10

Feeling a bit out of it today. Gonna get my head straight and hit it hard on Friday. I am in a funk and just feeling lazy.

Time to hit the 32's.....again. The road to MS is a long, boring, and painful one. One day I will pick these fuckers up and they will feel light.

LC:
3 mins @ 2x32kg; 3 rpm
2 mins @ 2x32kg; 3 rpm

Press:
3x3 @ 2x32kg

Rack Hold:
2x2 mins @ 2x32kg


Definitely south of Vag today. I could blame it on no sleep Sunday night or how I hate morning workouts but I won't. Gotta do better. Today was short since I won't be getting home from work til 9pm or so.

LC:

2 mins @ 2x32kg; 3 rpm

2 mins @ 2x32kg; 3 rpm

2 mins @ 2x32kg; 2 rpm

Floor SN:

24 kg @ 10L/10R

Press:

24kg @ 12L/12R

Felt decent with the LC but I was afraid of losing technique if I went for 3rpm the last set. Worked in some SN from the floor with the 24kg for some throwing assistance.

Feeling solid all around.

LC:
5 mins @ 2x24kg; 4 rpm
2 mins @ 2x24kg; 8 rpm

Chins:
6-4-2-6-4-2 reps @ 16kg

JSQ:
2x6

LC:

2 mins @ 2x32kg; 2 rpm

2 mins @ 2x32kg; 2 rpm

2 mins @ 2x32kg; 2 rpm

LC:

6 mins @ 3x16kg; 6 rpm

Press: 24kg; 10L/10R

BUP: 16kg; 6L/6R

Jerk:

10 sets of 3 reps @ 2x32kg; 15 sec rest/set= 30 reps

Clean + Rack hold:

3 mins @ 2x24kg; 6 rpm

2 mins @ 2x24kg; 6 rpm

1 mins @ 2x24kg; 6 rpm

Didn't have a lot of time so I worked some weaknesses. Made sure to focus on sitting in the rack on the heavy jerks, despite that I felt decent and the bells did not feel overly heavy....PROGRESS (even if it is slight). The cleans+rack holds felt decent. At the end of this my forearms felt roughed up but in a good way.

LC:

4 mins @ 2x24kg; 5 rpm

3 mins @ 2x24kg; 3 rpm

2 mins @ 2x24kg; 2 rpm

Chins:

5-4-3-2-1 reps w/ 16kg

Jump SQ:

3x5

I really focused on OH and rack holds on the last two sets of LC. I can tell that I have not done a lot of longer timed sets and that it has not done me any favors for my grip endurance. I am going to try and keep Wed as my "long day" where I will slowly up the time with the 24's.

I threw in weighted chins because I have not done them in who knows how long and it's a good movement. Probably won't go real heavy but 16kg is good mojo. Jump SQ were tossed in because I feel like my leg explosiveness has gone to shit.