Goal within reach

Sunday 10/17/2010

Went for a nice bike ride with Kelly at Coopers Gap in Rothrock State Forest.

Coopers Gap map and stats

I bought the Droid to make maps like this and it seems to work well.

Monday 10/18/2010

Assessment day
Goal: 10 minutes with 2 24kg bells in the Long Cycle Clean and Jerk
Result: 7 Minutes with 40 reps.

This is the farthest I have gone with that weight.  I have been battling to reach the 5 minute mark for over a year.  Doing heavier one arm work has made a huge difference in my progress.  I felt failure in my legs earlier than usual, but my arms held up well in comparison.  I strongly believe I can reach 10 minutes by the end of November.

To finish up the workout I did 1 minute sprint by 1 minute rest sets with the 24's. I averaged 10 reps per minute.

I took a short break and decided to do some monkey training at the park.  I did some lateral monkey bar work, pullups, pistols, high box hops, very simple Parkour jumping from rock to rock, and balance work.  It was a freestyle session with no specific goal.  Yes I know I violated numerous principles, but I enjoyed it and it fueled some creativity for the future.

The gash in my hand is still creating some limitations and made the LCCJ set a bit more difficult.  I will try some snatch work later this week and see how that feels.

Catching up

10/11/2010

Warrior Dash

I participated in the Warrior Dash which is a 5k with obstacles to include: low walls, climbing over trailers, bungee walls, trail running, ponds, slippery hills, and mud bogs.

I did come out of the course bleeding though.



I was pleased with my overall results:
31st out of 539 in the 30-34 age group
239 out of 5000ish overall
24mins. 39 secs.

10/13/2010

This one was a killer for some odd reason I thought I was going to puke towards the end.  I am sure it could of been a number of factors outside of the workout to include diet and sleep.

I have a nice slice on the palm of my hand so I was limited in my options.

Swings 16kg 2 min per hand then 1 minute per hand

Good Mornings
R1: 16kg X 20 reps
R2: 20kg X 20 reps
R3: 24kg X 20 reps

Single Leg Dead Lifts
R1: 20kg 10 L/R
R2: 24kg 10 L/R
R3: 32kg 10 L/R

Squats
R1:100 Body weight
R2: 75 16kg
R3: 50 24kg

Presses
R1: 20kg 20 L/R
R2: 24kg 20 L/R
R3: 28kg 15 L/R

Upright Rows
R1: 24kg 10 L/R
R2: 28kg 10L/R
R3: 32kg 10L/R

Rest was only as needed.  

10/15/2010

Still limited by the "gash" I decided it was time to take on a serious swing workout.

Swings
1 hand only
Time is per hand
3 minutes 16 kg
2 minutes 20kg
1.5 minutes 24k
1 minute 32 kg
1 minute rest between sets
Round 2 in reverse

There is no mercy when you are swinging against the clock.

warrior gash

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Training 10/06/2010

Last night after a bout with some stomach problems I decided to suck it up, hold it in, and do a work out. Following the advice provided by the Stefanos at AKC Long Island I went for 10 minutes per arm with the 24kg  1 arm LCCJ.   I was able to pump out 80 reps per arm.  I realized I made a mistake and forgot to put my wrist wraps on.  I noticed the discomfort really causing a problem around minute 3 on each arm. I thought about taking a break and throwing them on, but I hate stopping on a set.  I kept it short and sweat. For my warm up I did 1 minute swings per hand for a total of 2 minutes per hand. I hope to accomplish the elusive 10 minute LCCJ with 2 24's in the near future.

Today

The focus was on lighter weight higher rep sets.

Warmup: The usual arm, neck, shoulder, hip, and knee rotations.  I am starting to implement jump ropes more often so I did a few sets to get the blood flowing.  I need a lot of work on that.

60 swings per hand 16kg bell.

3 minutes X 1 minute rest with 2 16kg bells
LCCJ 33 reps
Clean 51 reps
Jerk 36 reps
Snatch (3 min. per arm) 50 L/47 R

5 minutes or so of rest

TRX has the 40/40 Challenge with atomic pushups and inverted rows so I decided to experiment.
I was able to do 12 atomic push ups then needed a rest.  I broke the rest of the reps into sets of 10 for a total of 40.  I would like to try this without being fatigued.

For the inverted rows I was able to knock out 35 in a row.

For some reason I have a much stronger back than chest and tri's.

To finish up I did a farmer walk sequence where at every turn around point approximately 40 yards I did 10 squats with the 16's.  The bells stayed off of the ground the whole time.  Approximately 5 minutes total time.

Overall it was a good workout.  I could feel last nights workout a bit but, I was able to hang on through the sets.