Warmup

LC:
7 mins @ 2x28kg 5 rpm = 35 reps

Chins:
2x8 @ bw

Run:
2 miles in 20 mins

Stretch and done.

Warmup

LC:
4 mins @ 2x28kg; 5-4-5-4 = 18 reps
5 mins @ 2x28kg; 5 rpm = 25 reps

Pushup:
2x12 @ bw

Stretch and done.

Warmup

LC:
6 mins @ 2x28kg; 5 rpm = 30 reps
4 mins @ 2x28kg; 5 rpm = 20 reps

Chins:
2x6 @ bw + 10 lbs

Run:
2 miles in 15 mins  (hard)

Stretch and done

Warmup

LC:
4 mins @ 2x28kg; 5 rpm

Run:
1.5 miles in 12 mins

Stretch and done.

LC:

5 mins @ 2x28kg; 5 rpm

4 mins @ 2x28kg; 6 rpm

Push-ups:

3x12 @ BW

Run:

2.3 miles in 25 mins (hilly route at the inlaws)

Warmup

LC:
6 mins @ 2x28kg; 4 rpm = 24 reps

Chins:
2x5 @ bw + 10 lbs

Run:
2 miles in 18 mins

Stretch and done.  Knees were stiff going into this but they were fine once warmed up.

Warmup

LC:
6 mins @ 2x28kg; 5-4-5-4-5-4 = 27 reps
4 mins @ 2x28kg; 5 rpm = 20 reps

Pushups:
3x10 @ bw

Jump rope work in place of running due to heavy rain

Stretch and done.

Warmup

LC:
3 mins @ 2x28kg; 8 rpm = 24 reps
3 mins @ 2x28kg; 8 rpm = 24 reps

Chins:
2x5 @ bw

Run:
2 miles in 24 mins (braced/wrapped the left knee and walk/jogged this)

Stretch and done.

Twisted the left knee last night on the scene of an accident.  Nothing major but it was not happy after the 1st set of jerks.  Irritation in the lateral rear portion of the knee.  Just felt like something was pulling when I extended for the jerk.  I went ahead with the 2nd set and it was slightly more angry so I called it.  It feels like a light strain and should not cause any issues after today.

Wrapped the knee tight and did a light jog/walk to get some blood going through it.  It feels great right now.  Gonna rest it and use some topical anti-inflammatory on it.

Warm up

LC:
10 mins @ 2x28kg; 4 rpm

Pushup:
2x10 @ bw

Run:
2 miles in 18 mins

Stretch and done.

Warmup

Jerks:
3 mins @ 2x28kg; 10 rpm = 30 reps

LC:
6 mins @ 2x28kg; 4 rpm

Chins:
2x5 @ bw

Run:
1.5 miles 15 mins

Warmup

LC:
6 mins @ 2x28kg; 4 rpm

Run:
2 miles in 16 mins

Stretch and done.

Warmup

Jerks:
3 mins @ 2x28kg; 11 rpm = 33 reps
3 mins @ 2x28kg; 8 rpm = 24 reps

LC:
5 mins @ 2x28kg; 4 rpm

Run:
2 miles in 20 mins

Stretch and done.

Warmup

LC:
7 mins @ 2x28kg; 4 rpm = 28 reps (breath in lockout before dropping)

Jerks:
4 mins @ 2x28kg; 7 rpm = 28 reps

Chins:
2x5 @ bw

Run:
2 miles in 17 mins

Stretch and done

Warmup

LC:
5 mins @ 2x28kg; 4 rpm = 20 reps

Cleans:
3 mins @ 2x28kg; 10 rpm= 30 reps

Run:
2 miles in 20 mins

28s are feeling lighter than they have in the past.  This makes me feel good.  Just wanted to get some good reps in and not really tax myself.  Reps in the bank, so to speak.

LC felt good and the technique feels like I am fighting the bells a lot less than I used to.  More flow, less fight.  Doesn't change the fact that it is still hard work, but it means I am inching towards the right direction.

Cleans were for technique work and felt solid.  Breathing was good and no real hinkiness going on.  The healed up tear on the right hand split from the bell sitting on it in the rack.  Nothing major but terminated the set at 3 mins to avoid any more tearing.  Tomorrow is a 24 on the truck so I will doctor it from now until Monday and see what I come up with.  Might just hit a set of LC and a decent run on Monday to give it a little more time to toughen up.

Run felt great.

Warmup

LC:
7 mins @ 2x28kg; 4 rpm

Chins:
2x5 @ bw


Rushed for time so no run.  Xmas errands and decorating going on today plus the usual pay day shenanigans from the sorry employer.  Pretty happy with this.

Warmup

LC:
6 mins @ 2x28kg; 4 rpm = 24 reps

Cleans:
3 mins @ 2x28kg; 10 rpm = 30 reps

Runs:
2 miles in 20 mins

Wanted to keep it slow on the LC training for two reasons:
     1) I wanted to slow it down, focus on good technique, and let myself get in the groove of the movements.
     2) I didn't want to go to fast and end up reopening my palm, thus limiting my ability to do the assistance      
         clean set.

LC felt good.  Still getting in the groove and the muscles in my chest tightened up some from the combined clean and jerks.  I really liked the slower pace and would not mind pushing this to 10 mins just because my body really doesn't like being under the bells for that long.  I can see that my body, stomach and muscles, would rather go all out for a brief 5-6 mins and then stop.

Cleans felt nice and easy.  Lower back was a little prefatigued from the LC set but nothing bad.  Was going for a 5 min set but the tear on my hand started threatening to open so I called it at 30 reps.  Better have a shorter day today and still be able to train come Friday.

Warmup

LC:
3 mins @ 2x28kg; 5 rpm

Run:
3 miles in 28 mins

Stretch and done

Felt like I needed some LC and tried it.  Breathing was out of whack but manageable.  The torn spot on my right hand opened a little.  Not from the pulling of the bell in the clean, but from the weight of the handle sitting on it in the jerk.  Called it since I did not want to open it worse and create more hold ups down the road.  Opted for a good run instead.

Warmup

Jerks:
5 mins @ 2x28kg; 6 rpm = 30 reps

Cleans:
6 mins @ 2x28kg; 10 rpm = 60 reps

Run:
2.5 miles in 19 mins

Jerks were just maintenance level.  Felt nice and easy.  Tried to be snappy and quick getting under the bells.

Cleans were good until the last minute.  The handle on the right hand slid forward and pinched a callous.  Tore with some minimal blood.  No pain.  Will clean it and salt it so it shouldn't be a problem next session.

Run was an easy stretch of the lungs.

Warmup

Cleans:
5 mins @ 2x28kg; 10 rpm = 50 reps
4 mins @ 2x28kg; 10 rpm = 40 reps

Run:
1.5 miles in 10 mins

Stretch and done.

Warmup:

Jerks:
5 mins @ 2x28kg; 6-7-6-7-6 rpm = 32 reps

Cleans:
5 mins @ 2x28kg; 10 rpm = 50 reps


Run:
2 miles in 18 mins

Stretch and done.


Wanted to play around with changing tempo mid set, since that is an issue for me on the platform.  Nothing to intense on the jerks but it felt good.  HR was up just a hair more than usual.

Cleans were nice and easy.  Did not want to push it since I had some superheavy's last night on the ambulance.  Glad I didn't since the lower back was a more fatigued than normal at around 4 mins.   Good news is my grip felt a hell of a lot better.  Definitely coming along.  Called it at 5 mins and will try and either go hard tomorrow or add in another volume set.

Run was good.  Pace is going up without trying on these short runs.  Since splitting the Jerk and Clean movements I have stayed away from the longer runs just to save my legs for the actual sets.  I will probably return to them once I start focusing on LC sets again.

Warmup

Cleans:
6 mins @ 2x28kg; 10 rpm = 60 reps
3 mins @ 2x28kg; 10 rpm = 30 reps

Pushups:
2x10 @ BW

Run:
1.5 miles in 12 mins (raining)

Stretch and done.

Warmup

Jerks:

5 mins @ 2x28kg; 6 rpm = 30 reps

Cleans:

5 mins @ 2x28kg; 10 rpm = 50 reps

Run:

3 miles in 30 mins

Warmup

LC:
5 mins @ 2x28kg; 5 rpm

Stretch and done.

Nothing groundbreaking.  I had limited time to workout so I just wanted to get some work in quickly.  5 mins felt good.  Could easily match my time at Worlds, I think.  Only got 2.5 hrs of sleep on shift last night so now for a nap and then driving to the inlaws.

Warmup

Jerks:
6 mins @ 2x28kg; 6 rpm = 36 reps

Cleans:
5  mins @ 2x28kg; 10 rpm = 50 reps  (+2 or so, lost count)

Run:
2 miles in 16 mins

Stretch and done.

Playing with allowing the bells to carry me a little lower and letting the arc at the bottom reverse and bring the bells up.  Slow steps.  Lower back felt it a little.

Jerk:
5 mins @ 2x28kg; 6 rpm = 30 reps

Cleans:
4 mins @ 2x28kg; 12 rpm = 48 reps

Stretch and done.

All done on no sleep.  Nap time then back to work.

Warmup

Jerks:
6 mins @ 2x28kg; 6 rpm = 36 reps (PR)

Cleans:
5 mins @ 2x28kg; 10 rpm = 50 reps

Bench:
2x5 @ 135 lbs

Run:
2 miles in 20 mins

Warmup

Jerk:
5 mins @ 2x28kg; 6 rpm = 30 reps

Cleans:
6.5 mins @ 2x28kg; 10 rpm = 70 reps (sped up last min)

Run:
1.5 miles in 10 mins

Grappling drills and free rolling:
1 hr

Stretch and done.

Warmup:

Jerks:
5 mins @ 2x28kg; 6 rpm = 30 reps

Cleans:
4 mins @ 2x28kg; 10 rpm = 40 reps (lost my breath and had to set it down for a min)
....5 mins rest....
4 mins @ 2x28kg; 10 rpm = 40 reps

Warmup

Jerks:
5 mins @ 2x28kg; 6 rpm = 30 reps

Cleans:
5 mins @ 2x28kg; 10 rpm = 50 reps

Stretched and done.


Got ran ragged yesterday.  Out of 24 hrs I ran calls for 23 hrs.  Tired and cranky.  Meditation followed by this.  Just wanted to put the time in today and get it done without pushing too hard.  No run due to getting called in at 1300 this afternoon.

Session felt good.  Jerks felt solid.  Still working on keeping the thumbs from gripping.  RELAX!!!  Lol.

Cleans felt decent.  Cardio is a non-issue right now in the zone.  Definitely can tell the difference between 5 and 7 mins.  Grip held up but was a little fatigued.  Nothing major and no hot spots or tears.  The previous tear held up magnificently.

Warmup

Jerks:
5 mins @ 2x28kg; 6 rpm (last min 10 rpm) = 34 reps

Cleans:
7 mins @ 2x28kg; 10 rpm (last 2 mins 8 rpm) = 66 reps

Run:
2 miles in 22 mins  (slow and easy pace with the wife)

Warmup

Jerks:
5 mins @ 2x28kg; 6 rpm = 30 reps

Cleans:
6 mins @ 2x28kg; 10 rpm = 60 reps

Bench:
2x5 @ 135 lbs

Run:
3 miles in 27 mins

Warmup

Jerks:
5 mins @ 2x28kg; 6 rpm = 30 reps  (easier than yesterday)

Cleans:
5 mins @ 2x28kg; 10 rpm = 50 reps

Run:
2 miles in 18 mins

Warmup

Jerks:
5 mins @ 2x28kg; 6 rpm = 30 reps

Cleans:
5 mins @ 2x28kg; 8 rpm = 40 reps

Bench:
2x5 @ 135 lbs

Run:
2 miles in 20 mins

Warmup

LC:
4 mins @ 2x28kg; 7 rpm = 28 reps

Run:
1.5 miles in 12 mins

Stretch and done.

Ran all night at work so no sleep.  Got a headache from hell so I opted for a quick session.  Got it but my head was killing me at the end and my grip was going in the cleans.  About 30 reps seems to be where I am hitting a wall with the grip.  Technique has to change and my endurance needs to start climbing.

..........Took a nap and felt like doing more..............

LC w/ double cleans:
4 mins @ 2x28kg; 3 rpm = 12 jerks/ 24 cleans

Stretch and done.

Tried to make the thumbs a little more neutral and let the elbows stay in close to the hips.  Grip was tired but not as bad as the earlier set.  Still getting some rubbing on the palm underneath the pinky and ring fingers though.  Gotta focus on hook grip.

Warmup

LC:
5 mins @ 2x28kg; 5-5-5-6-6 = 27 reps

Bench:
2x5 @ 135 lbs

Run:
2 miles in 18 mins

WKC Worlds 2012

Finally back from Worlds and I can only say great things. Getting to meet and watch all the great lifters competing was inspiring to say the least.

I didn't hit my Rank numbers, 54 reps, but I hung in there for 7 mins (35 reps). Not a personal best but I can say that I did my best. My clean was my limiter and I have to get the technique dialed in if I am to keep getting better.

All in all it was a great meet and I can't wait to see everyone again.

Warmup

LC:
5 mins @ 2x28kg; 6-5-6-5-6 rpm = 28  reps

Jog/walk:
1.5 miles

Time for Worlds!

Warmup

LC:
8 mins @ 2x28kg; 5 rpm = 40 reps (PR for time and reps)

Run:
2 miles in 23 mins

Stretch and done.

Not bad for working a 48 hr shift with only 4 hrs of sleep during the whole thing.

Warmup

LC:
7 mins @ 2x28kg; 5 rpm = 35 reps  (PR for time)

Run:
2 miles in 20 mins

Stretch and done.

http://www.youtube.com/watch?v=eCqKXqjTpzs

Warmup

LC:
6.25 mins @ 2x28kg; 6 rpm = 38 reps

Run:
2 miles 22 mins easy pace

Stretch and done

Warmup

LC:
5 mins @ 2x28kg; 6 rpm

Walk/Jog:
25 mins no set pace, just wanted to stretch the lungs and legs

Stretch and done.

Warmup

LC:
5 mins @ 2x28kg; 6 rpm = 30 reps

Run:
3 miles in 30 mins

Stretch and done.

After working 50 hrs with only 4 hrs of sleep I am beat and this was all I had.

Warmup

LC:
4 mins @ 2x28kg; 7 rpm  = 28 reps
.....5 mins rest.....
5 mins @ 2x28kg; 5 rpm = 25 reps

Stretch

Run:
2.5 miles in 22 mins

Easy game of tennis with the wife at the park.

Warmup

LC:
4 mins @ 2x28kg; 7 rpm = 28 reps
....rest until ready.....
4 mins @ 2x28kg; 7 rpm = 28reps
....rest until ready....
4 mins @ 2x28kg; 7 rpm = 28 reps

ttl: 12 mins/ 84 reps


Run:
2 miles in 22 mins

Stretch and done

Warmup

LC:
4 mins @ 2x28kg; 7-7-6-6 = 27 reps
....5 mins rest....
5 mins @ 2x28kg; 6 rpm = 30 reps

Run:
3 miles @ 30 mins

Stretch and done

Warmup

LC:
5 mins @ 2x28kg; 6 rpm = 30 reps
....7 mins rest....
5 mins @ 2x28kg;  6, 5, 5, 5, 5 = 26 reps

Run:
2 miles in 22 mins

Warmup

LC:
5 mins @ 2x28kg; 6 rpm = 30 reps
....5 mins rest....
5 mins @ 2x28kg; 6, 5, 5, 6, 6 = 28 reps

ttl: 10 mins/58 reps

Run:
2 miles in 20 mins

Legs and grip felt a little tired today.  Outside of that I felt good.

Warmup

LC:

5 mins @ 2x28kg; 6 rpm = 30 reps

....5-6 mins rest....

5 mins @ 2x28kg; 6 rpm = 30 reps

Run:

2 miles in 24 mins  (slow and easy to stretch my legs and lungs)

Gonna make a concerted effort to increase the time under the 28s from here until Chicago.  Since this is still strength work to a point, the majority of my already sparse supplemental work will be taking a backseat in favor of some basic prehab and rehab.  If I don't log it then just know that it's there.   I will probably pick up on some basic strength and hypertrophy work after Chicago.

List of shit I will be doing:
Band Dislocates
Voodoo Flossing
Downdog to Updog
Airsquat to Plow

Warmup

LC:
6 mins @ 2x28kg; 6 rpm

Row:
3x8 @ 2x22kg

Run:
2 miles in 22 mins

Stretch and done.

Warmup

LC:
8 mins @ 2x24kg; 6 rpm = 48 reps

Pushups:
2x10 @ bw

Run:
3 miles in 28 mins

Stretch and done.

Warmup

LC:
5 mins @ 2x28kg; 6 rpm = 30 reps

Chins:
2x8 @ bw

Stretch and done.

Focused on going slow and getting under the bells.  DIP BOY!  DIP!

Warmup

LC:
8 mins @ 2x24kg; 6 rpm = 48 reps
....5 mins rest....

4 mins @ 2x24kg; 6 rpm = 24 reps

ttl:  12 mins/ 72 reps


Pushups:
3x6 @ bw

Run:
2 miles in 24 mins

Worked a 24 hr shift yesterday and got to bed around 0400 this morning.  Needless to say I am a little sleepy.  Still managed to pull this one off.  

Warmup

LC:
11 mins @ 2x22kg; 6 rpm = 66 reps

Rows:
3x8 @ 2x22kg

Run:
3 miles in 30 mins

Warmup

LC:
6.5 mins @ 2x24kg; 6 rpm
....5 mins rest....
4 mins @ 2x24kg; 6 rpm
....3 mins rest....
3 mins @ 2x24kg; 8 rpm

Pushups:
3x5 @ bw

Run:
1.5 miles in 10.25 mins

Warmup

LC:
4.25 mins @ 2x28kg; 6 rpm = 26 reps
.....5 mins rest....
3 mins @ 2x28lg; 6 rpm = 18 reps

ttl time/reps:  7.25 mins/ 44 reps

Run:
1 mile walk; legs feeling toasted today

Stretch and done.

Warmup

LC:
5 mins @ 2x24kg; 6 rpm
.....5 mins rest.....
5 mins @ 2x24kg; 6 rpm
....5 mins rest.....
4 mins @ 2x24kg; 7 rpm

ttl time/reps:  14 mins/ 88 reps

Row:
2x8 @ 2x24kg

Run:
2 miles in 20 mins; all hill
1 mile walk w/ the wife

Stretch and done.

Warmup

LC:
4 mins @ 2x28kg; 6 rpm

Run:
3 miles; 30 mins


Rushed for time due to celebrating grandfather's bday.

Warmup

LC:
7 mins @ 2x24kg; 6 rpm

Stretch and done

Ran all night on the ambulance with no sleep.  Sadly this was not that hard but I was mentally done with the set and running low on time since this weekend includes my wife and my grandfather's birthdays.

Warmup:

LC:
6 mins @ 2x28kg; 6 rpm = 36 reps (PR for time and reps)

Rows:
2x12 @ 2x22kg

Run:
2 miles in 21 mins

Stretch and done

Warmup

LC:
7 mins @ 2x24kg; 6 rpm = 42 reps
.....5 mins rest.....
6 mins @ 2x24kg; 6 rpm = 36 reps
....5 mins rest.....
3 mins @ 2x24k;g 5 rpm =  15 reps

ttl:  93 reps


Pushups:
3x6 reps @ bw

Run:
3 miles in 30 mins; hilly course

Warmup

LC:
3 mins @ 2x28kg; 6 rpm
....5 min rest....
3 mins @ 2x28kg; 6 rpm
....5 min rest....
3 mins @ 2x28kg; 6 rpm

ttl:  54 reps

Really tried to get deeper on my dips.  I could definitely feel it in my legs.

Warmup

LC:
7.5 mins @ 2x24kg; 6 rpm = 45 reps
.....5 min rest.....
4 mins @ 2x24kg;  6.5 rpm = 26 reps

ttl:  71 reps

Rows:
2x10 @ 2x22kg

Run:
3 miles in 27 mins

LC:
4 mins @ 2x28kg; 6 rpm = 24 reps
....3-4 min rest.....
2 mins @ 2x28kg; 6 rpm = 12 reps

Pushups:
2x8 @ bw

Later in the afternoon:

LC:
3 mins @ 2x28kg; 5 rpm = 15 reps

Run:
2 miles in 20 mins

Warmup

LC:
6 mins @ 2x24kg; 6 rpm = 36 reps
......5 min rest......
6 mins @ 2x24kg; 6 rpm = 36 reps
.......after jog......
2 mins @ 2x24kg; 8 rpm = 16 reps

ttl:  88 reps

Pushup/Chin combo:
3x5 @ bw

Jog/Walk:
1.5 miles in 20 mins  (good breathing and taking long strides)

Warmup, then...

LC:
5.25 mins @ 2x28kg; 33 reps (PR)

Run:
3 miles in 40 mins

Chins:
2x5 @ bw

Stretch and done.

Warmup

then...

LC:

8 mins @ 2x24kg 6 rpm = 48 reps

.....5 mins rest.....

5 mins @ 2x24kg; 6 rpm = 30 reps

Pushups:

2x5 @ bw

Run: 

2 miles @ light jog pace

Progress

LC:
5 mins @ 2x28kg; 6 rpm = 30 reps (PR!)

Rows:
2x10 @ 2x22kg

Stretch and done.


Will run later.............

LC:
4 mins @ 2x24kg; 6 rpm
.....2 min rest....
6 mins @ 2x24kg; 6 rpm

Pushups:
2x5 @ bw

Stretch

LC:
4.75 mins @ 2x28kg; 5 rpm = 25 reps

Chins:
2x5 @ bw

Run:
2.5 miles @ easy pace

Slowed it down to focus on relaxing in the rack and not overshooting my cleans so high.  I think I managed it decently.  Rack started to tighten up a little towards the end.  Legs, elbows, and shoulders felt fine.  Breathing felt great.

LC:
4.5 mins @ 2x28kg; 6 rpm =  27 reps (PR)

Pushups:
2x5 @ bw

Run:
2 miles @ a decent pace

LC:
5 mins @ 2x24kg; 7 rpm = 35 reps
2 mins @ 2x24kg; 10 rpm = 20 reps

Jog/Walk:
40 mins varying pace w/ the wife and pups

Stretch

Up all night running calls on the tail end of a 48 hr shift.  Feeling good as far as the moving parts go, just tired.

LC:
4 mins @ 2x28kg; 6 rpm = 24 reps

Run:
3 miles easy pace

Elbow felt fine.  Legs handled the increased load well enough.  Stomach cut me short by probably 4 reps so not bad.  I can do better.

AM--
2 mile run @ a steady pace

PM--
LC:
8 mins @ 2x24kg; 6 rpm = 48 reps

Elbow rehab

Stretch and done.

Running and GS

I know a lot of folks have used running as assistance to GS.  That being said, I am going to throw in my 2 cents anyway.

This is what I have noted going from running very little running to approx 10-15 miles a week in a short time. GS obviously allows you to work the legs and cardio-respiratory system in a similar fashion as running but I am still surprised at how quickly my mileage went up.  At this point, approx 1 month, I can run 3-5 miles with no real discomfort.  The only thing that was nagging me at first was the actual impact on the legs and that resolved itself pretty quickly.

As a combination I have seen my ability to push myself with the bells increase.  Overall stamina and breathing are a lot easier even during the hard sets and it seems like backing off to a slower pace mid set is more of an option now.  Before if I got into the red zone it was really hard for me to back down without setting down the bells.  Now, not such a big deal.

I definitely want to see how the addition of the running and moving to heavier bells affect one another and my physique.

Today after 96 hrs straight on the truck:

LC:

6 mins @ 2x24kg; 5 rpm (30 reps)

Pushups:

2x10 @ 10 lbs

Run:

3 miles

I wasn't necessarily tired but I could not get in the groove to go faster than this today.  No stomach issues, just general mental fatigue.  I am hoping the 28s get here today or tomorrow so I can take them on a test run. 

LC:
5 mins @ 2x24kg; 42 reps

Pushups:
2x10 @ 10 lbs

Run:

3 miles

LC:

4 mins @ 2x24kg; 8 rpm

...bathroom break....

4 mins @ 2x24kg; 30 reps 

No video today because I was lazy.  Legs felt a little dead due to taking the run first but I wanted to try and get out before the humidity set in.  Anyhow it is what it is.

LC:
6 mins @ 2x24kg; 5 rpm (2-3 breath pause in lockout)

Pushups:
2x8 @ 10 lbs

Stretch and done.

http://www.youtube.com/watch?v=VnQcxEX1OHk

LC:
4.5 mins @ 2x24kg; 8 rpm = 36 reps

Chins:
2x8 @ bw + 10 lbs

Jog:
Approx 3 miles

Just got back from the GA State GS Comp. I barely made weight but all went well. Scott Shetler put on a good solid meet as always. Had a surprise in Surya from the Ice Chamber was there lifting. Always awesome to watch any of them lift.

Ended up making rank and getting best male lifter. Afterwards was followed by recuperative beers and the Vortex's Coronary Bypass Burger. All is right with the world. Now to study and pass the final leg of my paramedic exam this next week.

LC:
8.5 mins @ 2x24kg; 55 reps total

Warmup
then....


LC:
7 mins @ 2x24kg; 7, 7, 6, 6, 6, 6, 6 rpm =  44 reps

Light jog/walk

Stretch

Still feeling some tightness in the right calf despite a good warmup.  No stomach cramps til the last minute.

Early morning attempt before work....

Warmup, then...

LC:
4 mins @ 2x24kg; 7 rpm
...bathroom...
3 mins @ @ 7 rpm


Stretch and done.

Early morning workouts are a no go for me but I tried to get it in before work.

LC:

7 mins @ 2x24kg; 7 rpm

Foam rolling calves

Stretch and done.

Ran calls all night on the truck and my calves feel like they are tight as hell and started cramping on me in the last minute, especially the right one.  Phone was dead so no video today.  Got another 24 hr shift tomorrow and I will try and bring my bells with me to get in a set since I will be at the "slow" station.  That will make a set tomorrow and a set Thursday.  

Dunno if I will make rank but it will be close.  I am trying to keep in mind that this is just a pit stop on the way to Worlds, but I am still kicking myself for this shit.  Oh well.

LC:
7 mins @ 2x24kg; 6 rpm

Jog:
20 mins

Stretch and done.

http://www.youtube.com/watch?v=p9-ozWig5AU

LC:
6 mins @ 2x24kg; 5 rpm (2 breath pause on lockout)

Chins:
2x8 @ bw

Stretch and done

The last 2 weeks have been crazy hectic with little sleep involved.  Between finishing up all paperwork for finishing class, studying for medic boards, and working crazy hours I am beat.  One week from Georgia GS Competition and I am already whooped.  Still feeling fairly strong under the 24's though.  We shall see.

http://www.youtube.com/watch?v=wUnQPZzu8KY

Warmup.......then....

LC:
8 mins @ 2x24kg; 6 rpm

Pushups:
2x12 @ bw

Wtd Walk/Jog:
0.5 mile @ 50 lbs / 0.5 mile light jog

8 mins tonight pushed my stomach a little.  Legs felt a lot better tonight so that is a plus.  Missed depth a lot this session but I felt that my fixation was a little more solid.  

All of this on 3 hrs of sleep over the last 72 hrs.  Gotta love my job.  Now time to study for my medic exam and eat something.

LC:
6 mins @ 2x24kg; 6 rpm

Stretch and done.

Worked the full 24hr shift with no sleep followed by practicing skills for my big test this Saturday.  I know that I am supposed to be pushing it but that just wasn't happening today since I now have to go back in to the ambulance and work until 9am tomorrow.  Gonna push it tomorrow and shoot for a good long set.

http://www.youtube.com/watch?v=IfTOkfxYMxw

LC:
4 mins @ 2x24kg; 9 rpm

Chins:
2x10 @ bw

Jog:
2 miles in 20 mins

Stretch and done.

Warmup:
Pink bell swing and SN
Jerks: 15 reps @ 2x22kg
Stretch

........5-7 mins then..........

LC:
6 mins @ 2x24kg; 6 rpm

Upright Rows:
2x8 @ 2x24kg

Stretch and done

This is the first session with my new Wei-Rui lifting shoes.  Dunno if it is the shoes or the lockout sets or my emphasis on going deeper but my legs were definitely more fatigued than they normally are, all of it in the quads.  I will say that the overall support that they give was extremely nice in comparison to my normal chucks that I wear.  6 mins felt good save my quad fatigue.  Called it due to that primarily.  Sloppy reps should not be practiced.

http://www.youtube.com/watch?v=1K9tVGQQlZ4

LC:
5.5 mins @ 2x24kg; 5 rpm (3 breath pause on lockout)

Ring Dips:
5x3 @ bw

Jog later on tonight when it cools down

LC:
3 mins @ 2x24kg; 10 rpm

Rows:
2x10 @ 24kg

Stretch and done.

Spent the last 2 days staying up late getting my clinical notebook for medic school finished up.  Pretty much done but the late nights + early mornings have me tuckered.

The LC felt good.  I'm still trying to get more out of my legs by going deeper.  It felt like my fixation was a little better today.

Lifting shoes should be here by week's end.

LC:
5 mins @ 2x24kg; 5 rpm (3 breaths spent in lockout)

Ring Dips:
5x3 @ bw

Jump rope:
200 skips

Stretch and done

LC:
5 mins @ 2x24kg; 6 rpm
.......5 mins of rest (due to stomach protesting).......
5 mins @ 2x24kg; 6 rpm

Chins:
2x12 @ bw

My stomach has been ok up until today.  Gotta get over this before the meet.

LC:

3 mins @ 2x24kg; 8 rpm

Ring Dips:

3x5 (focus on going into an almost tuck planche at the top)

Weighted Vest Walk:

1.5 miles @ 50 lbs 

Warmup....then


LC:
7 mins @ 2x24kg; 5x6 rpm, 8, 10 = 53 reps  (1 rep away)

Chins:
2x8 @ bw

Stretch and done.

If I did the math right that was 1 rep away from the needed 54 reps.  I know my form suffered on the last 2 mins but I had to go for it.  Felt good until the last minute.  I can definitely feel the fatigue from yesterday in my legs.

After working a 48 hr shift in the county I went and passed the CPAT for the local fire department. Not too hard and 1 min and 8 secs left. I could've gotten a better time if I had sped up some during the walking portions but I saw 2 guys hit "the wall" from pushing too fast so I took a measured approach. Final HR after all said and done was 147 bpm. Not bad at all. Since it is a pass/fail test I passed and that is that. The proctors were impressed that I decided to test my first ever attempt and passed with a good time. Seeing as I have only done LC and a couple of sessions on the stairs at the park it definitely speaks highly of GS training in this regard. My legs felt fine through out the whole thing.

Now all I have to do is pass my paramedic boards, interview well, and maybe I will have a shot at getting on the department. Interview is scheduled for Sept 24.

After that went home and chilled for a bit and then did this:

Warmup:
Jerks: 10 reps @ 2x22kg
Stretch

then.........

LC:
5 mins @ 2x24kg; 6 rpm

Ring Dips:
3x5 @ bw

LC:
3 mins @ 2x24kg; 10 rpm

Chins:
3x8 @ bw+ 10 lbs

Stair Climbs:
8x w/ 50 lbs vest + 2x10 lbs DB = 800 steps @ 70 lbs

Jog:
2x400 meters

Random OH work with a friend at the park with the 16's.

LC:
7 mins @ 2x24kg; 7, 7, 7, 7, 6, 6, 8 = 48 reps

Ring Dips:
2x6

Fixie ride to work and back:
16 miles @ a easy commute pace  (HAWT!)

LC:
5 mins @ 2x24kg; 7 rpm

Chins:
2x12 @ bw

Stretching and general mobility stuff.  Might go for a jog later.

LC:
3 mins @ 2x24kg; 10 rpm

Ring Dips:
2x6 @ bw

Stretch and done.

LC @ 2x24kg; 7, 7, 6 rpm (final 5 mins)= 44 reps (10 from Rank)

Chins:
2x12@ bw

Stair climbs (100 steps up and back):
6x w/ 50 lbs vest and 2x10 lbs DB ea hand

Light jog cooldown:
400 meters

LC:

5 mins @ 2x24kg; 6 rpm

Ring Dips:

2x10 @ bw

Stretch and done

Was going to go for an 7-8 rpm pace but my legs and lower back were not into that so I slowed it down and just waited it out at 6 rpm. Felt good but I can tell that the stair steps played into it some.

Warmup:
Stretching (especially calves)
Pink bell SN & Swing
Jerks: 15 reps @ 2x22kg

LC:
3 mins @ 2x24kg; 9, 10, 10 = 29 reps

OA assist Chins:
2x4 @ bw

Chins:
2x8 @ bw

Later @ park:

Stair climbs:
6x w/ 50 lbs vest and 2x10 lbs DB ea hand

Light jog cooldown:
400 meters

More stretching

Warmup:
Stretching
Jerks: 15 reps @ 2x22kg
Jog:  6 mins

10 mins then

LC:
7 mins @ 2x24kg; 6 rpm

Dips:
25 reps @ bw

Stair Climb:
4x up stairs w/ 50 lbs vest (more info later)

LC:
5 mins @ 2x24kg; 6 rpm
.....2 min bathroom break
2 mins @ 2x24kg; 6 reps, 10 reps

OA Assist Chins:
2x3 @ bw

Chins:
1x12 @ bw

Jog:
40 mins

My stomach held out a little longer than yesterday but still felt like it would explode.  I had some issues with my stomach before getting sick but now it seems a little more prevalent.  I am hoping it will adjust with more time under the 24's.  Regardless, I am cleaning up my diet a little and doing away with diet sodas for the foreseeable future.

BW today was 169.

LC:
3 mins @ 2x24kg; 7 rpm
2 mins @ 2x24kg; 7 rpm

Stretch and done.

Goal was 7 mins @ 7 rpm and that bombed.  My legs felt very dead.  I almost dropped a bell on my head on the last rep of the first set.  I thought I could regroup and hit it the 2nd set and that was worse.  An abortion of a workout if there was one.

LC:
4.5 mins @ 2x24kg; 8 rpm

Bulgarian Ring Dips:
2x8 @ bw

Was going for 5 mins and I would've nailed it but ended up hitting the last 30 secs and had to take a massive crap.  I am thinking it might have something to do with my diet soda intake because it only seems to effect me if I have more than one a day.   Regardless, it is progress seeing as my last 4 min test I could barely keep 8 rpm.

Tomorrow will be 7 mins.

LC:
3 mins @ 2x24kg; 9 rpm

Assisted OA Chins:
2x4 @ bw

Chins:
1x10 @ bw

LC:

10 mins @ 2x22kg; 6 rpm (PR)

Bulgarian Ring Dips:

2x8 @ bw

No video as it ran out of memory and stopped recording.  

10 mins @ this pace was not easy but it wasn't hard.  It is amazing what 4kg makes.  Rank 1 is around the corner.

LC:
7 mins @ 2x24kg; 6 rpm


Assisted OA Chins:
2x3 @ bw

Chins:
1x10 reps


Not bad but I could do better.   Didn't sleep much on my 24 yesterday and worked out in the yard trying to catch up on outside work.  It didn't help that it was 106 degrees today.  Really tried to focus on breathing the whole time.  It wasn't easy but it wasn't hard either.

LC:
7 mins @ 2x22kg; 6 rpm

Bulgarian Ring Dips:
2x7 @ BW

1.5 mile jog

Feeling much better but not 100%.  My stomach started cramping a little towards the last minute of the set.   Still feeling a little dehydrated and what not from the food poisoning but not bad.  Weight as of this set was 167 lbs.  No dieting but I am making smart choices.

Last night at the station...


EZ Curl:  30 reps @ 70 lbs
Press:  30 reps @ 70 lbs


Today...............


LC: 
6 mins @ 2x24kg; 6 rpm 


Uneven Chins:
2x3 @ bw


Chins:
1x10 @ bw

Left side is present day, about to be 29, doing GS and BW stuff.  The right is me one year ago, age 28, doing just general strength work.  Diet has cleaned up some but not totally and my stress level is much higher now than it was then.  Just felt like doing this for some personal motivation.

Think I caught something.  Worked a 24 yesterday and we ran all shift.  Got off this morning with a killer headache and general feeling of shit in my sinuses and throat.  Progressed to full body aches.  I hooked myself up with an IV of 500cc of lactated ringers to combat the general feeling of being dehydrated and my inability to swallow without pain.  Slept from approx 1000 to 1800 and while I feel better, I still feel like shit.

My stubborn need to do something led me to:

LC:

3 mins @ 2x24kg; 5 rpm  (was trying for 5 mins but my head was going to explode with pain)

5 mins of rest

Jump rope:

200 skips

Going back to bed now after taking some cold and flu OTC meds.  Tomorrow I am hoping for a mulligan on this LC set. 

Jerks:
5 mins @ 2x24kg; 6 rpm (7 rpm last min)

Cleans:
5 mins @ 2x24kg; 11 rpm

Ring Dips:
3x4 @ bw

Run 2 miles slow long pace

LC:
8 mins @ 2x22kg; 6 rpm

Chins:
2x10 @ bw + 20 lbs

Situps:
30 reps @ bw

The last 2 days' sessions-

6/8/12

Jerks:
5 mins @ 2x24kg; 6 rpm

Cleans:
5 mins @ 2x24kg; 11 rpm

Just trying to work on form.  Nice and easy.  I have Shetler's comp coming up in August so there will be a shift from this stuff to more LC in the next couple of weeks for prep.

Lower back was a little tight and had some slight muscle spasms in the lower back while in the rack during Jerks.



6/7/12Got home and did this....

LC: 
7.5 mins @ 2x24kg; 5 rpm 

Pushups:
2x10 @ bw+ 20 lbs

Stretch and done


Was going for 8 mins but my stomach rebelled and I had to rush through the last 5 reps or I would've shit myself. Tomorrow I am going to try and get a run in.

Cool Posters

LC:
6 mins @ 2x22kg; 6 rpm

Pushups:
2x8 @ bw + 20 lbs

LC felt good but I am just fucking worn out so I consider this set as just putting in the time.  Had a 36 hr shift followed by a 12 hr shift today that turned into more.  Got home late and jumped right into this.  Diet over the weekend and honestly the past week has been shit.  Weight up to 175 lbs right now and it is mostly from being  backed up and water retention.   Back to protein shakes and good foods as often as possible...maybe with some IF'ing involved out of necessity.

LC:
10 mins @ 2x22kg; 5 rpm

Pushups:
2x15 @ bw + 10 lbs

Situps:
30 reps

Did these with my new WKC Performance Competition Bells.   The flat spots sit perfectly on my wrist and are a helluva lot more comfy than my standard 24's.  That alone takes my mind off of my bird like wrists and gives me more umph to put towards actually lifting the weight.  Glad that I can go 10 mins at this weight.

BW is 170 lbs right now and I can see the top two abs.  Pretty happy with this all things considered.

Probably gonna add a set to my pushups instead of bumping the weight since the next jump is to 20 lbs.  I figure working up to 3x15 @ bw + 10 lbs will give me a good base for the bump.  I know that pushups + 20 lbs is nothing in the world of fitness where folks bench and overhead 200-300 lbs routinely but just by staying light and crisp on my pushups I have actually seen a nice return of the upper body mass I lost while cycling.  After I work up to 2-3 sets of 15 reps with my 50 lbs vest I will probably start back on some more advanced planks and planches.

Jerks:

5 mins @ 2x24kg; 6 rpm 

Cleans:

5 mins @ 2x24kg; 11 rpm

Chins:

2x10 @ bw+ 10 lbs

Situps:

30 reps

Stretch and done.

LC:
12 mins @ 2x16kg; 8 rpm  (this had the HR at 170 bpm again)

Wtd Vest walk:
1 mile @ 50 lbs
1 mile jog w/o vest


Vagina was sandy today and the LC was mentally taxing.  Spent all day hunting a replacement part for the fridge and subsequently being disappointed.  Finally found one and installed so we have a fridge again.  Just felt drained today.  Ended up sleeping for an hour after putting the thing back together.

Jerks:
5 mins @ 2x24kg; 6 rpm (PR and my hands finally started to numb up)

Cleans:
5 mins @ 2x24kg; 3 mins @10 rpm/ last 2 mins @ 12 rpm

Pushups:
2x12 @ bw+ 10 lbs

Jerks:
4.25 mins @ 2x24kg; 6 rpm (ditched due to hand pain, still slowly increasing the time)

Cleans:
5 mins @ 2x24kg; 10 rpm

Pushups:
2x10 @ bw + 10 lbs

I am still not quite 100% after the sinus and ear infection.  I still have a blocked left ear and am still coughing up shit.  I do, however, feel better.   Jerks are still killing my hand but the time is increasing so I am ok with what I got.  Cleans got the HR and breathing up some.

http://www.youtube.com/watch?v=pxDCqB6zuSE

LC:
10 mins @ 2x16kg; 8 rpm  (HR got too 170 bpm at the end= need more cardio)

Chins:
2x10 @ bw + 10 lbs

Dead:
5x135 lbs
3x 185 lbs
5x 290 lbs
5x 185 lbs

Farmers:
2x 75ft @ 2x24kg


Feeling good.

Jerk:
4 mins @ 2x24kg; 6 rpm

Cleans:
5 mins @ 2x24kg; 10 rpm

Pushups:
2x10 @ bw + 10 lbs

Jump rope:
200 skips

LC:
5 mins @ 2x24kg; 5 rpm  (was going for 6-7 mins but got light headed)

Chins:
2x8 @ 10 lbs

I was hoping for 7 mins and felt like I could have easily gotten 6 mins but I think a leftover of the infection is keeping breathing through my mouth.  Dunno what happened but I got light headed, as you can tell by the head shaking.  Still, I felt 6-7 mins in me.  Next time.  I am just glad that the infection is mostly gone and I feel mostly human.

The sinus infection came back with a vengeance yesterday while at work. Did some saline rinses throughout the day and began dosing up on cold/sinus meds and ZMA. Somehow managed to sleep all night without getting a call and still had a lot of congestion along with an upset stomach (sinus drainage?) this morning. Felt like shit and slept most of the day. There is still some horrible congestion but decided to try to push through it because I hate not working out.

Jerk:
4 mins @ 2x24kg; 6 rpm

Could make excuses like I worked a 16 ER shift yesterday but meh.  My right hand could not take the pressure of the bell on it anymore in the jerks so I terminated the set.  SUCKAY!!!

Jerks:
3 mins @ 2x24kg; 7 rpm  (SUCK  supposed to be a 5 mins set)

Cleans:
5 mins @ 2x24kg;

Jerks:

Cleans:

LC:
5 mins @ 2x24kg; 5 rpm (7 rpm last min) = 27 reps

Pushups:
3x6 @ bw + 10 lbs

Jump Rope:
200 skips

LC:
5 mins @ 2x24kg; 5 rpm (6 rpm last min) = 26 reps

Chins:
3x6 @ bw + 10 lbs

Stretch and done

LC:
4 mins @ 2x24kg; 8 rpm + 1 rep = 33 reps

Pushups:
3x5 @ bw+ 10 lbs

Run:
2 miles: 21 mins

I was supposed to be trying a 7 rpm pace just to see how far I could make it.  Some where in the 2nd minute I lost count and went 10 rpm, only to add another 2 reps along the way.  Didn't figure I could make 8 rpm for 4 mins but hey, I will take it.  Ignore the pig wheezing.

LC:
3 mins @ 2x24kg; per min: 9, 7, 9 = 25 reps

Chins:
3x5 w/ 10 lbs

Jump rope:
3x 40 skips

Definitely got my breathing up but that is faster than I have gone for 3 mins, avg of +8 rpm.  Not bad.

LC:
10 mins @ 2x16kg; 9 rpm 1st 4 mins, 8 rpm remaining 6 mins= 84 reps

Pushups:
2x10 @ bw

Stretch and done.

Who Knew Daily Activity Would Be Good for You.

I hear a lot of stuff about kettlebell sport athletes being built like normal guys or even looking out of shape. While there are a lot of them out there, I was one of them for a while, it is not the product of kettlebell sport. Being soft and flabby will happen in most sports if you eat like shit. Cycling, probably one of the best sports for burning calories, have tons of people that are flabby. If you eat shit you will more than likely look like it. End of story.

If you want a great look to go along with those great numbers change your diet. High protein and moderate carbs. Simple healthy choices go a long way in looking good, not to mention being healthy.

Over the last 2 months I have started adding in what I call the "Dinky Dumbell Complex™" about 5-6 days a week. This consists of strict curls, flies, and stiff leg DL all with.....wait for it.....10 lbs dumbbells. The main focus is getting some good slow stretching and blood pumping for those muscles. This, my other training, on top of eating well has gotten me a whopping 20 lbs of gain on the scale and I look and feel great. The nagging aches and pains that were present are now gone.

I honestly do not think that the feeling great is due to this specific complex. I attribute it to an almost daily regimen of activity that involves stretching and getting the blood moving at low intensity. You can get it from yoga, Maxwell's Daily Dozen, Flowfit, whatever. Do something every day that facilitates this and you will see and feel a difference.

Got the sand out of my vagina

LC:

4 mins @ 2x24kg; 5 rpm (PR for the year)

Pushups:

4x5 @ BW

This wasn't an all out effort but 5 mins @ 6 rpm would be all I could manage right now if up on the platform. Time to build on this. Shugyo!

LC:

4x2 mins @ 2x24kg; 5 rpm (rest no more than 3 mins)

Jerk: 12/12@ 24kg

Chins:

3x10 @ bw

Had a mild headache and worked all night on the ambulance. Got a 24 hr shift tomorrow and ACLS testing on Thursday. Busy busy busy. Still, things are coming along nicely.

LC:

8.5 mins @ 2x16kg; 6 rpm (last 1.5 min was 12 rpm)

OAJ:

14/14 @ 24kg

Pushups:

3x8@ BW

Rank 3 numbers and not huffing, which is a very big improvement from a month ago. I am off tomorrow so it will be a strength day. Thinking about attempting the Alabama state deadlift record (SPF of 430 lbs) some time in the future. Gotta get my GS ducks in a row before I attempt that.

Stremph complex:

Clean-PP-SQ:

4x1-2 @ 32kg

Yes this is sad but meh. I am getting it back. Wanna ramp up my GS numbers with the 24's so here is what the next 6-8 weeks will look like.

Day 1:

1-2 sets of LC

2 sets of OAJ

Pushups or Dips

Day 2:

1-2 sets of LC

2 sets of OAJ

Pushups or Dips

Day 3:

Complex of Clean-SQ-PP

Run

I'm going to try and run a little more than this but we will see.

LC:

3 mins @ 2x24kg; 5 rpm

2 mins @ 2x24kg; 5 rpm

1 mins @ 2x24kg; 5 rpm

Chins:

2x6 @ 16kg

6 @ bw

Run:

20 mins

The 24's didn't feel that heavy and my form wasn't that sloppy at all. Main thing holding me back is going to be cardio, hence the run.

Sat:

OALC:

5 mins @ 24kg; 6 rpm

4 mins @ 24kg; 6 rpm

2 mins @ 24kg; 8 rpm

Pushups:

3x8

SQ:

3x10 @ 24kg

Today:

LC:

8 mins @ 2x16kg; 6 rpm

OAJ:

2x 6/6 @ 32kg

Row:

6x3 @ 32kg

LC:

6 mins @ 2x16kg; 7 rpm

5 mins @ 2X16kg; 6 rpm

FB dead:

5x105lbs

5x105 lbs

switch to reg grip

2x5 @ 210 lbs

Rows:

3x10 @ 16kg

"Never Let Go": Insights in GS

A week ago, Amazon offered Dan John's Never Let Go for free via the Kindle Store. Needless to say I downloaded a copy and began reading. While Dan John is primarily writing from strength sport perspective, there are some nuggets for those of us who compete in Girevoy Sport.

*If it is important, do it every day: While there are many methods of training, one of the best methods that follow this line of thinking is that which is espoused by Valery Federenko. In KB sport there is such an emphasis on technique. Lifts like the snatch see the best improvement when performed pretty much every session. Frequent sessions at a lower intensity is a great way to establish weekly volume.

*Simplicity: An athlete does his basic competition lift or lifts, one accessory movement, and jogging...all performed 4-5 sessions per week. You cannot get any simpler than this. Dan John is pretty specific about those athletes who are so focused on things like 30 min warmups and 10 accessory movements. Simpler is better. Simpler means less places to screw up and less chances to lose focus.

*Programming: This is something simple that I will paraphrase and is related to simplicity. The training program to world champion is above all else boring. It involves showing up and punching the clock.

While I am not quite finished with the book I felt that these three nuggets were worth sharing. Amazing that simple and persistent work can be so helpful.

OALC:
4 mins @ 24kg; 6 rpm
3 mins @ 24kg; 6 rpm
2 mins @ 24kg; 8 rpm

Ring dips:
5x3 @ bw

Air SQ:
100 (TOAST)


No weighted squats due to my legs still being sore to the touch from sprints and fixie riding.