ETK Day VIII

Warm-up:
OHS w/ Bar x 10
OHS w/ 30kg x 10
Sq Sn 50kg x 1 Fail (See notes below why)

SNGRDL:

70kg x 2
1 minute rest
[90kg x 2 x 6
2 minutes rest]

[MP 24kg: (1,2,3) x 2 + (1,2)
Pull-ups w/ 10kg: (1,2,3) x 2 + (1,2)]

Sn w/ 24kg: 62 reps/ 6 minutes (L)

NOTES:
- Didn't properly execute the squat snatch and wasn't ready for the bottom catch.
Why ?
1) I wasn't extending/exploding at the right point. I exploded right above the knee (almost at knee level). This caused the bar to be too far away from my body, thus making I adjust the pull (automatically) to pull the bar more towards me. The result was that the bar still had rearward momentum when I caught it in the (semi, see below) bottom position. I was able to recover by turning around and propping the bar up on one side (or tip), mollesting a cardboard box - which slowed it down a bit - along the way. Dropping the bar would only have been possible had the bar been equipped with bumped plates and the floor with a lifting platform. Could you imagine what damage a 50kg object would have done (not to mention the noise?) on a 3rd floor of an appartment buildling ? Right, so that's why I'm getting to point #2.
2)I have to get used to catching in the bottom position. My catch here was more fit for a power snatch. For this I will make use of the drop snatch with medium weights and snatch grip push presses.
3)I will be doing more technical practice in the future, insuring a crisp snatch form, before attempting really heavy weights. Multiple sets of low reps sets with 75-80% of 1RM seem to be a good way of getting there.

ETK Day VII

No Warm-up

SNGRDL:

70kg x 3
2 minutes rest
[90kg x 3 x 4
3 minutes rest]

[MP 24kg x (1,2,3) x 5
Pull-up w/ 10kg x (1,2,3) x 5
45-60-90 seconds between 2nd-5th set]

Sw w/ 24kg: 114 reps/5 minutes (M)

ETK Day VI

Warm-up:

OHS w/ Bar x 10
OHS w/ 30kg x 10
Sq Sn w/ 50kg x 1 + 5 OHS
Sq Sn w/ 50kg x 1

SNGRDL:

70kg x 3
1 minute rest
80kg x 2
1 minute rest
90kg x 2
3 minutes rest
96kg x 2: Form = ok, Speed = ~
3 minutes rest
100kg x 2 Form = +/- Speed = Very Slow
1 minute rest
[90kg x 2 x 5
1 minute rest]

[MP 24kg (1,2,3) x 2
Pull-up w/ 10kg (1,2,3) x 2
30 seconds rest between sets]

Sw w/ 24kg: 188 reps/8 minutes (H)

ETK Day V

Warm-up:
OHS w/ bar x 10
OHS w/ 30kg x 10
Sn Gr High Pull w/ 50kg x 5 (no wraps)

SNGRDL:

70kg x 2
1 min rest
80kg x 2
1 min rest
[90kg x 2 x 6
2 minutes rest]

[MP w/ 24kg x (1,2,3)x 3
Pull-up w/ 10kg x (1,2,3) x 3
1 minute rest between each ladder]

Snatch w/ 24kg: 88reps/10 minutes (L)

15 frogs kicks

ETK Day IV

Warm-up:

OHS w/ Bar x 10
OHS w/ 30kg x 10
Sn Gr High Pull w/50 x 5

SNGRDL:

70kg x 2
1 minute rest
80kg x 2
1 minute rest
[90kg x 3 x 4
3 minutes rest]

[Press w/ 24kg: (1,2,3) x 4
Pull-up w/ 10kg : (1,2,3) x 4
Rest Periods between each ladder:
R1= 1 minute
R2= 1.5 minutes
R3= 1.75 minutes]

Sw 24kg 120/6 minutes (M):
(10L+10R)x2+RI+10L+10R+RI+10L+10R+RI+10L+10R+RI+10L+10R

ETK Day III

Warm-up:

OHS w/ Bar x 10
OHS w/ 30kg x 10
Sn Gr High Pull w/ 50kg x 5

SNGRDL:

70kg x 2
1 minute rest
80kg x 2
2 minutes rest
[90kg x 2 x 8
1 minute rest]

[MP w/ 24kg: (1,2,3) x 2
Pull-up w/ 10kg: (1,2,3) x 2]
2 minutes rest
[MP w/ 24kg: (1,2) x 1
Pull-up w/ 10kg: (1,2) x 1]

Sw 24kg x 100/4min (H):
(10L10R10L10RRI10L10R10L10RRI10L10R)

ETK Day II

Warm-up:

OHS w/ Bar x 10
OHS w/ 30kg x 10
Sn Gr High Pull w/ 50kg x 5

SNGRDDL:

70kg x 2
1 minute rest
80kg x 2
1 minute rest
[90kg x 2 x 5
2 minutes rest]

[MP 24kg: (1,2)x2,R,x1
Pull-up w/10kg: (1,2)x2,R,x1]

Sn 24kg x 76/11 min L:
(5L5RRI5L5RRI5L5RRI3L3RRI3L3RRI4L4RRI5L5RRI3L3RRI5L5R)

ETK Beginnings

Warm-up:

OHS w/ Bar x 10
OHS w/ 30kg x 10
Snatch Grip High Pull w/ 50kg x 5

SNGRDL:

70kg x 3
1 minute rest
80kg x 2
1 minute rest

[90kg x 2 x 3
3 minutes rest]

[Press w/ 24kg: 3x(1,2,3,R) R=2mins
Pull-ups w/ 10kg: 3x(1,2,3)]


Sw w/ 24kg (M): 70 reps/3 minutes: 10L/10R,10L/10R,10L/10R,Rest,10L

NOTES:
-Yes, I bought Enter The Kettlebell E-book. It's a good read (although I haven't finished it yet), I recommend it.
Looking forward to breaking some plateaus and getting in shape, Secret Service Style.
-The first series of swings were completed in 1 minute. All swings were to parallel or chin level.

SNGRDL, Press & Pull VI

Warm-up:

OHS w/ Bar x 10
OHS w/ 30kg x 10
Sn Gr High Pull w 30kg x 5

SNGRDL:

70kg x 2
1 minute rest
80kg x 2
1 minute rest
86kg x 2
3 minutes rest
90kg x 3 (good form)
3 minutes rest
96kg x 3 (bad form)

Max MP Test:
24kg x 2
2 minutes rest
24kg x 3
5 BW Pull-ups
3 minutes rest
27kg x 1 Fail

[Iso Hold 32kg bottom MP position x 4 seconds x 8
Pull-up w/ 10kg x 4 x 8
1 minute rest]

[EW w/ 3kg plates (as the 'wheels') x 3 (w/ 3 second hold) x 2
1 minute rest]

NOTES:
-Next SNGRDL cycle will be 4 weeks long, using 90kg.
-Wheel Rollouts were done using 3kg plates, they are smaller than 5kg plates, forcing
me closer to the ground, thus increasing abdominal recruitment.

SNGRDL, Press & Pull V

Warm-up:

OHS w/ Bar x 10
OHS w/ 30kg x 10
Squat Snatch w/ 30kg x 5
Drop Snatch w/ 30kg x 3
1 minute rest

SNGRDL:

70kg x 2
1 minute rest
80kg x 2
2 minutes rest

[86kg x 2 x 6
2 minutes rest]

[Press w/ 24kg x 3 x 4
Pull-up w/ 10kg x 5 x 4
2 minutes rest]

SNGRDL, Press & Pull IV

Warm-up:

OHS w/ Bar x 10
OHS w/ 30kg x 10
3 minutes rest
Squat Snatch w/ 52kg x 1 + 3 OHS (PR)
3 minutes rest
Squat Snatch w/ 56kg x 1 + 4 OHS (PR)
2 minutes rest

SNGRDL:

[86kg x 3 x 4
3 minutes rest]

[Press w/ 24kg x 3
Pull-up + 10kg x 6 x 3
1.5 minutes rest]

[Evil Wheel x 5 x 2
1 minute rest]

5x Medicine Ball Overhead Squats

NOTES:
-2 Squat Snatch PR's. Everything felt good, so I decided to try some PR's.
Next time I'll go for 60kg.

SNGRDL, Press & Pull III

Warm-up:

OHS w/ Bar x 10
OHS w/ 30kg x 10
Hi Pull w/ 50kg x 5
Power Clean 70kg x 1

SNGRDL:

80kg x 2
[86kg x 2 x 8
1 minute rest]

Pu Max attempt w/ 10kg: 8 reps

[Press 24kg x 3 x 10
PU vs RB x 3 x 5
30 seconds rest]

SNGRDL, Press & Pull II

Warm-up:
OHS w/ Bar x 10
OHS w/ 30kg x 10
Snatch Squat w/ 50kg x 1 + 5 OHS

SNGRDL:

70kg x 2
2 minutes rest
[86kg x 2 x 5
2 minutes rest]

[Press x 4 x 6
Pull-up vs RB x 3 x 6
1 minute rest]

SNGRDL, Press & Pull I

Warm-up:

OHS w/ Bar x 10
OHS w/ 30kg x 10
Hi Pull w/ 50kg x 5

SNGRDL:

70kg x 1
1 minute rest
80kg x 1
1 minute rest
[86kg x 2 x 3
2 minutes rest]

[Press x 4 x 5
Pull-up x 4 x 4
2 minutes rest]