Wednesday, November 30, 2005

Snatch & Press

OHS w/ bar x 10
Drop Snatch w/ bar x 5
Hang Power Snatch w/ 30kg x 5
Hang Power Snatch w/ 36kg x 3
Hang Power Snatch w/ 40kg x 3 (this seems to be the ideal weight, it's heavy enough to make me pay attention to my triple extension, to make sure I get the weight overhead with maximum acceleration)

MP w/ 19kg: 6x2 reps (2 minutes rest between sets)

Tuesday, November 29, 2005

Squat & Twist Day 4

Ivanchenko preparing to pull, originally posted at www.mikesgym.org

Snatch w/ Bar x 10
Drop Snatch w/ Bar x 5
FSQ w/ 30kg x 5
FSQ w/ 50kg x 5
FSQ w/ 70kg x 3
FSQ w/ 80kg: 4x3 (3 minutes rest between sets)

Full Contact Twist: 5x5 w/ 8kg

I hope to top 100kg x 3 reps in this cycle and am going to do some power snatches next cycle, while maintaining my squat numbers.

And if that picture above doesn't get your fired up to do some snatching, I don't what will...

Sunday, November 27, 2005

Friday, November 25, 2005

Squat & Twist Day 3

OHS w/ Bar x 10
Drop Snatch w/ Bar x 5
FSQ w/ 30kg x 5
FSQ w/ 50kg x 3
FSQ w/ 70kg x 3
FSQ w/ 80kg: 8x2 (1 minute rest between sets)

Full Contact Twists w/ 7kg: 5x5

Thursday, November 24, 2005

HOC Day 2

Just got back from work early today, but after 45 minutes of riding my bike, I didn't feel like butchering myself with a High Octane Cardio session. I will do it Saturday though. Here's what I did today:

1 round of:

120 rope jumps
10 Cleans w/ 32kg (5L+5R)
120 rope jumps
10 One Arm Swings w/ 32kg (5L+5R)

Followed by:

Military Press w/ 19kg KB: 5x2 (2 minutes rest between sets)

Wednesday, November 23, 2005

Squat & Twist Day 2

OHS w/ Bar x 10
Drop Snatch w/ Bar x 5
FSQ w/ 30kg x 5
FSQ w/ 50kg x 3
FSQ w/ 70kg x 3
FSQ w/ 80kg: 5x2 (2 minutes rest between sets)

Full Contact Twists w/ 7kg: 5x5

Tuesday, November 22, 2005

HOC Day 1

Since I have had poor overhead strength for quite a while now, I have decided on focusing on achieving a 32kg Kettlebell overhead press for 5 reps.

Therefore I will be doing a strength routine prior to my High Octane Cardio day.

So today I did:

MP 19kg KB: 3x2 (3 minutes rest between sets)

Followed by HOC:

5 circuits of:

120 rope jumps
10 Cleans (5L+5R) w/ 32kg KB
120 rope jumps
21 2arm high swings w/ 32kg KB

Time: 22:47

Monday, November 21, 2005

Back to Squats

OHS w/ bar x 10
Drop Snatch w/ bar x 5
FSQ w/ 30kg x 5
FSQ w/ 50kg x 3
FSQ w/ 70kg x 3
FSQ w/ 80kg: 3x2 (3 minutes rest between sets)

Full Contact Twist w/ 7kg: 5x5

Thursday, November 17, 2005

High Octane Cardio

5 circuits of :

1 minute jump rope
5 cleans left + 5 cleans right w/32kg
1 minute jump rope
10 swings left + 10 swings right w/32kg (later in the circuit this became 21 two hand swings)

Pretty good workout. Next time I will double the number of cleans and alternate the one arm swings with 2 arm swings (crossfit style).
Also I found it pretty distracting having to check my watch every 30 seconds, so I will just replace 1 minute jumping rope with 120 rope jumps, which won't make me waste any time AND add in the 'timing' aspect. Like in the regular crossfit workout I will try to beat my previous time.

Tuesday, November 15, 2005

I hate BW squats

I was out to do 'Jonesworthy' today, but after 80 BW squats my legs didn't really feel like cooperating any more. I did finish the first round though, but after I got a measly 20 pull-ups in sets of 5, I decided I'm not really up to 'Jonesworthy' yet...

That's right, I'm not in shape yet... So I decided to leave CrossFit aside and focus on my weak points again. My shoulder endurance is pretty bad (keeping your hands up to protect your face in a fight should be easy, even when fatigued) and so is my cardiovascular conditioning right now. So I sought out the best methods for CV conditioning and to me this still is : Hight Octane Cardio, the combination of al kinds of kettlebell ballistics followed by several minutes of jumping rope just has to get me in great shape.

I'm going to keep on doing some Interval Training and HOC in the next couple of days, but next week I'm going to resume my squat training, which gave me great strength gains last time. And on my 'off' days I'll throw in some HOC training 2 times a week followed by a Tabata Thruster once a week on Saturday to 'Finish' my week of training and rest on Sunday... Well, sounds like a plan... We'll see how it turns out.

Monday, November 14, 2005

GPP Circuit

Burpees x 30 seconds
Jumpings jacks x 30 seconds
Dumbell press with 'high knees' x 30 seconds
Shadow Boxing x 30 seconds

Did this circuit 5 times.

Followed by tabata tuck sits.

Sunday, November 13, 2005

Max Squat + Swing 'Finisher'

Warmup:

OHS w/ bar x 10
Drop Snatch w/ bar x 5
FSQ w/ 30kg x 5
FSQ w/ 50kg x 5
FSQ w/ 72kg x 5
FSQ w/ 80kg x 3 (PR)
FSQ w/ 86kg x 3 (PR by 14kg in 4 weeks !!!)
FSQ w/ 90kg x 1 (Another PR)

After this 4 week Squat & Swing Cycle I'm going to venture back into the CrossFit world for at least a week. Quite frankly I don't know if I'm going to do another cycle of squats & swings or not. A 1.5BW Squat sounds mighty tempting...
I will be adding in some Tabata Squats along with max squat, deadlift, clean and snatch attempts hoping to see a steady rise in my squat poundage.
I have been taking a look at www.gymjones.com, every once in a while lately and have been interested in their workouts. They're like Crossfit, but 'different'. Needless to say you'll see a lot of Gym Jones favorites in here soon. Stay tuned for more workouts to come...

Thursday, November 10, 2005

Tuesday, November 08, 2005

Pull-ups DAY 6 + L-Sit Day 5

Pull-ups (BW+10kg): PR: 10 reps, followed by: 5x4 (1-2 minutes rest between sets)
L-sits (with shoes on): 6x16seconds (1-2 minutes rest between sets)

Monday, November 07, 2005

Day 10

OHS w/ Bar x 10
Drop Snatch w/ Bar x 5
FSQ w/ 30kg x 5
FSQ w/ 50kg x 3
FSQ w/ 72kg: 3x2 (3 minutes rest between sets)
Swings w/32kg 3x14 (3 minutes rest between sets)
Full Contact Twist w/ 5kg: 5x5

Sunday, November 06, 2005

Pull-ups DAY 5 + L-sit DAY 4

Pull-ups (BW+10kg): 6x5 (2 minutes rest between sets)
L-sit (with shoes on): 4x21 seconds (3 minutes rest between sets)

Friday, November 04, 2005

Day 9

OHS w/ Bar x 10
Drop Snatch w/ Bar x 5
OHS w/ 30kg x 10
FSQ w/ 30kg x 5
FSQ w/ 50kg x 3
FSQ w/ 72kg: 10x2 (1 minute rest between sets)
Swings w/ 32kg KB 10x10 (1-1.5 minutes rest between sets)

Before starting the swings I knew I was in for a treat. 10x10 is no walk in the park, not right now anyway. My heart & lungs got a great workout too, that's for sure. It was also quite a mental test, not to quit and call it a day. I eventually worked my way through by 'looking forward to the next set of swings' instead of concentrating on '7 more sets left' ;-).
After the swings my whole body was shaking, BUT I got a kick out of finishing those 10 sets, that's for sure. Can't wait to be able to do 50L+50R of those :-)

Finished with the usual:

Full Contact Twist w/ 4kg: 5x5

Thursday, November 03, 2005

Pull-ups DAY 4 + L-sits day 3

Pull-ups (BW+10kg) 4x7 reps (3 min rest between sets)
L-sits 8x13sec (1 min rest between sets)

Wednesday, November 02, 2005

Day 8

OHS w/ Bar x 10
OHS w/ 30kg x 10
FSQ w/ 30kg x 5
FSQ w/ 50kg x 3
FSQ w/ 72kg 6x2 (2 min rest between sets)
Swings w/32kg KB 6x12 (2 min rest between sets)

Full Contact Twists w/ 4kg 5x5

Tuesday, November 01, 2005

L-Sit Day 2 + Pull-ups DAY 3

Pull-ups w/ 10kg: 8x4 (1 min rest between sets)
L-sit (shoes on): 5x16 sec (2 min rest between sets)