Finished the week strong....ready to continue

Last week I finished training off pretty strong. I hit a new PR in snatches but I still need some more work to make them be crisp. My  KB jerk workout was good but I still need to get the rack position better to get where I want to be. More flexibility and relaxation needed to better both number. Technique gets better everything gets better.....just hard work and time to get there.

Thursday 7/5/12
KB Jerk Interval training
2 min work/ 2 min rest
2x20kg, 2x22kg, 2x24kg- 12rpm
2x26kg- 10rpm
2x28kg- 8rpm
2x30kg 6rpm

Friday 7/6/12
KB Snatch training
28kg 8mins 15rpm (I was able to get 7mins 15rpm- New PR 53/53)



Deadlift- 135lbs, 185lbs, 225lbs- 3x10 reps
Back extensions- 2x25 reps

Saturday- I started to train with the Training Mask 2.0 and did it kick my ass. I will be running the Spartan race this coming weekend so I wanted to test myself with the distance. I jumped rope for 10 mins then did a 4 mile variable run on the treadmill. Not ready to run outside with the mask. I was gassed after the first 7 mins of running with the mask on. I finished the run in 40 mins.I did 4.2 miles. I will add more hill runs this week for the Spartan Race and maybe some other exercises that I'm not doing in my regular training.

It's been a while, Time to update

Progress has been up and very down lately. Its the part of training that really sucks. I've been in a rut for a few weeks and now I'm starting to work my way out. I haven't blogged in a while because I felt like its not worth it. Nothing great is happening so no need to tell people about it. My food intake hasn't been the greatest, work hours have been all over the place so all the normal stuff that is not suppose to get in the way of training is. Here is my regression and progress back up and forward.
Training week 6/18

Monday

2 min jerk sets/ 2 min rest in between

20kg, 22kg, 24kg 12rpm, 

26kg 10rpm, 

28kg 9rpm, 

30kg 6rpm;  

Box Alt Step up- 3x15/15 reps 2x25lbs

3x10 pull up

3 mile run

Tuesday

26kg snatch 8 minutes 15 rpms (6mins 45/45) grip fatigue work on better drops

32kg Swings 50/50 2 sets - these were tough

Back extension- 35 reps

Thursday

2x22kg Jerk 2 min 12 rpms

2 min rest

2x28kg Jerk 6 minutes 8 rpm( 3x2min 8rpm) I had no energy for this set. It was hot and humid where I was training

32kg OAJ 20/20

Friday

28kg snatch 6 minutes 15 rpm (45/45)

10 minute rest

20kg snatch 6 minutes 16 rpm(48/48)

Deadlift 3x10 reps 165lbs, 205lbs, 235lbs

Neutral grip pull-up 3x10

Training Week 6/25

Monday

2 min jerk sets/ 2 min rest between 

20kg- 13rpm, 

22kg-12rpm, 24kg-12rpm, 

26kg-10rpm

28kg-8rpm

30kg-6rpm

Box step ups 2x30lbs 3x15/15 reps

20min run-2.25miles

Ab roll out- 3x15 reps

Tuesday

26kg snatch 8 minutes 15 rpm (59/55) left grip failed.

32kg Swings 50/50 x2 sets

Back extension- 35 reps

3x10 pull-ups

Thursday

2x20kg Jerk 2 min 12 rpms

2 min rest

2x28kg Jerks 7 minutes 8 rpm( 3min 8rpm 1min rest, 1min 8rpm) pissed off set sucked

32kg OAJ 3min/3min 10rpm

Squats/ Jumpsquats 2 sets 5/50 reps 135lbs, 155lbs

Friday

28kg snatch 7 minutes 15 rpm (50/50 reps new PR)

10 minute rest

20kg snatch 6 minutes 16 rpm (I did 7 minutes forearms felt a little tingle)

This week so far has been good. Kind of starting all over again.

Training Week 7/2

Monday

2x28kg Jerk 10 minutes 6 rpm (5mins 32reps) not to bad first set pass 5 mins

3 min rest

2x20kg Jerk 3 minutes 12 rpm

Run 3k 20mins, step mill 20mins

Tuesday

24kg Snatch 10 minutes 15 rpm (9min 67/66) Pr for time with 24kg. Similar results to the IUKL meet. Minor distractions training though.

40kg 30/30 swings 2 sets