Training week 6/10/12

This past week was pretty good. It started off slow and then I picked it up on the second half. I don't know what happened but Monday I got tired very quickly. I figured out even though my cardio is good the conditioning in my legs isn't. I've been doing a good amount of sets that push me to my limit and the training has felt it. I am adapting to the training volume and pushing the limit further and further. Here is the training for the past week.

Monday- KB Jerk training
2x20kg 2min 12rpm
2x24kg 7min 10rpm ( did 4:30min leg were toast, continue did 1:30min shoulders got toasted)
1 min rest
2x20kg 2min 12rpm
32kg OAJ 20/20 with pause at the top

2 mile run with Elevation Training mask.

Tuesday- KB Snatch training
Morning Run 3.43 miles 30 mins
Afternoon:
28kg 6:30min; 3:30 on R/ 3:00 on L 48/42 reps (I was told to break my record in 8 mins)
32kg Swings 40/40 x2
Rowing 2500m w/ training mask

Thursday- KB Jerk training
2x28kg 5min 8rpm (new Pr for time)

2x22kg 4min 10rpm (only got 2 min but at 12rpm, 1min rest, 1 min 12rpm)
Squat/ Jump Squat- 155lbs 5/40 reps, 185lbs 5/40lbs

Friday - KB Snatch training
16kg 10 minutes per arm 16rpm
R- 7mins/1min rest/ L-7mins (never felt my forearms and biceps feel like that before. Small blood blister on left hand) have to perfect my technique on my left to match my right.
Deadlift- 3x10 reps 155lbs, 185lbs, 205lbs
Hyper extensions- 2x25 reps
Bike 20 mins

Saturday- I recently picked up a couple Bulgarian bags to help give my clients some different ways of helping them get to there fitness goal. So I decided to put myself through a work out and it was fun. Burned 537 calories and felt good. The Bulgarian bag weighs 27lbs.
Warm-up 1 mile run 9:30min
Power Snatch 10 reps, Lateral throw- 6 reps, Squats 10 reps- 3x
Spin test- 10 spins r, 10 spins l, 10 pushups- 5x
Lateral lunge and twist 10/10 reps 3x
Good morning 10 reps 3x

That was it, def enjoyed today being off. Ready to go after next week. It keeps getting tougher but no one said this journey would be easy.

Continuing forward....

This past week of training went very well. I'm working my way up to getting further with the 28s en route to CMS. I have plenty of time and a great coach to lead me there. The sessions for this past week looked like this....its amazing what I'm getting out of the workouts even those they are small.
Monday
2x20kg KB Jerk 2min 12rpm
2x24kg KB Jerk 6min 10rpm- New speed
32kg OAJ 20/20
2 mile run 18:30
Hanging Leg raises- 3x12

Tuesday
24kg KB Snatch 8mins 16rpm- 64/57 reps. My right hand grip was tired that last minute.
32kg Swing 3x35/35 reps

Wednesday 4 mile run 33mins

Thursday
2x26kg KB Jerk test- 7mins 8rpm set a PR of 56reps First time ever testing with this weight and rep speed.
Squat/Squat Jumps- 135lbs 5/40, 155lbs 5/40, 185lbs 5/40

Friday- day off way too much work. To many clients not enough breaks
Saturday
26kg KB Snatch interval 2x30sec work/ 30sec rest
R1- R:10,11; L:10,11
R2- R:11,11; L:11,11
R3- R:11,11; L:11,11
R4- R:11,11; L:11,11
R5- R:11,12; L:11,12
Back Extension- 3x25reps

I am not where I want to be just yet but I am working on getting better each day I train. Get to CMS and then MS...that's what I want and I will get there!!! Hard work and Dedication

Glad the holiday weekend is over....Back to training!!

So after Memorial day weekend I came back to training.....it was a short week of work. But that break sure wiped me out. Too much sun, too much food. This all slowed my progression down on this week of training. I will re-focus myself and get back to where I was before the break. So I only trained 3 days this past week. Not great but I did something. Tuesday- Tested Jerk....worst set ever. I struggled to make it 6 mins. I hated every minute of it. Wednesday- re-tested Jerk and tested Snatch. Felt a little better but not my best. I did the same as i did in Jerk the day before and Did alright in Snatch. Here are my 2 sets. KB Jerk set
 KB snatch set

Friday
Interval Jerk set
2x20kg 2mins 12rpm
2x22kg 2mins 12rpm
2x24kg 2mins 12rpm
2x26kg 2mins 10rpm
2x28kg 2mins 8rpm
2x30kg 2mins 8rpm
2min rest between sets
Squat/Jump-Squat: 135lbs 5/30 reps, 185lbs 5/30 reps, 215lbs 5/30 reps
Spoke to Coach Duffey and a plan is set for this week. Can't wait to execute!!