1.2

foam roll
5 min kb and jump rope warm up

Muscle Snatch
1-1-1 @ 95#

Snatch
60% x 2 x 5 @ 75#

Clean
60% x 2 x 5 @ 115#

Jerk
60% x 2 x 5 @ 100#

Gymnastics
L sit
Back Lever on Rings
Back Lever on Bar
Front Lever on Bar

1.1

KB warm up

Barbell Snatch
70% 2 x 3 @ 85#

Back Squat
80% 3 x 5 @ 160#

Deadlift
110%(of clean) 5 x 3 @ 205#

Push Press
75% 5 x 5 @ 110#

Pull ups, chin ups, wide thick handle
3 x max (20, 16, 10)

These aren't true percentages of my maximums.
Here is what I am basing everyhinf off of:
Snatch-121
Back squat-200
Clean-185
Push Press-146.6

RKC Snatch Test 1 3 13 11

The goal is 100 reps within 5 minutes. This is 24kg (~53#).  My first attempt.

Kettlebell Long Cycle

I decided I need to couple some more kettlebell work into my training. Balancing heavy barbell wotk with lighter unilateral movements will hopefuly correct some bodily imbalance issues that have developed from doing mostly bilateral movements. There is something that is often off in my hips or back. My assumptions. I am recruiting improper muscles. I have a limb length difference. That's it. One or a compination of those is causing some problems.

Today I planned on going a 10 min clean and jerk kettlebell test...I decided just to go longer. I did 10 minutes on my right hand then 10 minutes on my left. I did set the bell down for less than 5 seconds at a time. But I was pretty consistent with the movements themselves.

35# Clean and jerk/press
107
114

Total : 221

~40 ring push ups

Mobolity work with jump stretch band (upper and lower body)

Walking with weight

Today I went on two separate walks with my 16kg kettlebell just to the end of a long street and back...each taking about 14 minutes. Since today is my rest day I planned to do something over nothing and work on some oddities.

1: suitcase carry-it wasn't great, my spine wasn't perfectly vertical...it swayed with each step which isn't ideal, but it did provide unilateral loading. I switched hands when needed.

2: racked-much better. I was quickly more fatigued in my thoracic spine racked vs suitcase. There was no trunk flexion or lateral movement of the spine-just mid-line stabilization.

My torso is very short to it is easy to rest my elbows on my legs while seated by having a little trunk flexion. Not good. I can improve the suitcase carry by decreasing the weight and not letting my spine bend toward the weight and perform the exercise as it is supposed to be. I also need to stop resting my elbows on things in order to keep my postural muscles engaged.

Thanks to RossTraining.com I have been re-inspired to start working the neck again and also because my bands are right next to me and not at my gym.
Neck work with bands and bridges and headstands. I also threw in some arm haulers since my shoulders have been feeling sloppy and unstable during OH squats.

Tabata mash-up

4 rounds with 90s rest @ 115# of:
(1) SHP
(1) PP
(1) PJ
(1) SHP
(1) PP
(1) PJ

tabata mash-up
burpees
95# single arm DL (alternating)
70# KB Russian swing

189 reps

Conditioning

40 min of 16kg kettlebell deadlifts, true snatch pulls, swings, squats, clean and press, box step ups, and snatches.

100 hindu squats
some jump squats, jumping jacks, jills, and various foot work.

Just putting in work.

I will probably do some pull-ups later.

Varied Movements

1 min each of:
left and right arm softball throws and catches
L-sit
kettlebell swing 70#
lateral tire hopping
10# medbell side toss

3 rounds

I didn't count reps. just worked hard the whole time.

Repeat WOD SSST

I tried the SSST again today. I forgot the official rules of the test...I did set it down a few times and my finishing position could have been more overhead. The kettlebell always moved around away from the swing position and to the supported position on the back of the wrist but didn't stay there for very long at all.

I don't understand how people can get 300 with a 32kg bell! My 16kg was light, so it allowed me to get a bit sloppy with the movement. I am ready for a 32kg snatch test.

4/21/10 253 Reps
3/16/10 179 Reps

KB complex-1 pood (16kg or 35#)

3 rounds right and left hand alternating:

10 DL
10 CL
10 SQ
10 Snatch with lower instead of swing snatch

240 reps @ 7:25

Pretty much at full speed the whole time. Should have made longer sets or done more rounds or just went amrap in 20 min. Time to "get comfortable with being uncomfortable."

Standing Broad Jump

102.75 inches. (8 feet 6.75 inches) I want 9 feet.

Week Three of Strength with the SSST

Yesterday I had some fun with some lockout standing presses with assistance from 2 purple ironwoody bands. I was working standing press, push press, and push jerks inside the rack with 155-225# lockouts.

Today:
superset
185# barbell bent row
40# weight vest suspension push-ups
40# parallet push-ups
(4-10-5) x 3

135# barbell bent row
15# weight vest parallet push-ups
15# weight vest suspension push-ups
(12-12-5)

Secret Service Snatch Test

16kg kettlebell - 179 reps

I went into it cautiously, but before I knew it I had three minutes to go. I do know that I got a whole lot more in my final three minutes compared to my initial three. I did the test using the full hang snatch for the upward and downward movements compared to the lowering to the shoulder. My back is fatigued so will opt to use the lowering method next time. Maybe a 24kg when I get one.

Here's to heavy!

Starting my second week of strength training has left me feeling...strong. Today I performed presses with various equipment including:
95# and 135# Barbell presses (3 x 5 @ 135# I surprised myself!)
35# and 70# TGUs
65# Thick handle DB presses
95# thick handle hex bar presses

As a finisher I ran some sprints with my new speed sled I constructed. 0 weight, 40# and 90# sprints and drags from waist harness.

My new pieces of equipment! Some semi truck tires for heavy drags and a sled for sprint work.

10-35# TGU’s each arm
5 70# TGU’s each arm

25:54 – 4 rounds of:

3 rounds
8-24″box jumps
6-135# push press
5-pull-ups
3-70# kb american siwng
Rest exactly 3 min after the 3 rounds

70# Snatches-9 left and 13 right
70# Snatches -12 left and 14 right

a few-70# KB Turkish getups

27:23- Michael:
3 rounds
~800m
50 back extensions
50 sit-ups

2 rounds-1 minute stations of:
pull-ups
jump rope
air squats
box jumps 20″
lunge with twist
JC Band bow and arrow
lateral shuffle
flutter kicks
KB swing 16kg
wallball 20#
45# thrusters
push-up with rotation
skin the cat
Russian twist
Plank
lateral squat
handstand hold
high pull 45#
V-ups
hip extension/sandbag shouldering

215# Power Clean
41 Pull-ups Max
70# Snatches-10 left and 10 right