Bad Post Record

Ok, so my posting record has stunk lately but my training carries on. Got less than a month until RKC and I am so excited! I feel pretty ready strength wise. I just worry that 3 days of training straight is going to kill me. I rarely find 3 days straight now that I can train. I have put on a few pounds of muscle since bumping up the weights. This was unintentional but I am not complaining. It will help in April.

Today is Tommy's birthday. We started out going down to Oak Island to go skydiving (him, not me...been there, don't need to go again now that Kai is here.) Unfortunately, they cancelled due to high winds. So he is out back trying to put up his new climbing training board. I love it when he gets cool training gifts that I can use too.

Todays Practice: Felt awesome today
Indo Board 2 minutes
Z warm up, pump, halos
Swing intervals. 20 reps X 10 sets, 16kg. 30 sec. rest b/w sets.
1A. Clean Squat Press 3 sets X 5 reps ea., 16kg
1B. Pullups/Chin Ups/Close Grip 1 set ea. X 5 reps (slow)
2A. Get ups 2 sets X 3 ea. 16 kg (continuous)
2B. Plank 1 minute X 2 sets

Time to plant the garden.

Snatch Day

It has been a while since my last post. I have been trying to get started on construction of my gym. Tom and I are building one in the backyard (nicknamed the poolhouse for the sake of the neighbors). So every second I have to spare has been spent on that. I have been staying on schedule and really trying to practice my snatches. Every time I think I have it down, I start to muck it up again. So on with the practice. Today:

Z
Snatches with 12kg 10/10, 12/12, 14/14, 16/16, 18/18, 20/20 My forearms are blown by the end of this. I could barely hold on for the last few. At the end they (and my hands) look like I have been plowing the field all day.
Practiced some cleans
2H Swings 16kg 10 with 10 seconds rest X 5 sets.
Done

Can't believe I will be at RKC next month. Can't wait.

Practice, Practice, Practice

I am really starting to get in the groove with snatches. Did some quick intervals today to get the ticker ticking:

3sets ea. with 12kg. No rest between SS
1a. High Row 10 ea.
1b. Burpee Hops 10

2a. Snatches 10 ea.
2b. Hopping Pushups (Plyos) 20 (you could probably only slide a sheet of paper between my hands and the floor but I still counted them.)

Back to what pays the bills.....

Workout #3

Today was workout #3...focus on Clean and Squats. I unfortunately took off the last three days over the weekend. Just couldn't get myself to pick up a kb.

Today: Did Z in morning and short one before workout
2 Circuits
All C & S done with 12kg for 6 rep ea. side.
1. C & S
2. Swings 16kg 25 reps
3. C & S
4. C & Press 16kg 4 reps (4th was very tough...had to cheat a little with the legs)
5. C & S
6. TGUs 12kg 5 ea.
7. C & S
8. Snatch 12kg 16 reps
9. C & S

Yesterday. Full Z...lovin my Z Drills. I can really tell my body is balancing out more.

Shoulder Practice

I am suprised I could raise my arm at dinner tonight after today's workout. I am not sore at all (not yet, at least) but my arms are quite tired. Workout felt great...this is #2 on the Brett Jones plan.

All C and Ps done with 12kg for 6 reps ea. Did circuit 2 times
1. Clean and Press
2. Swings 16kg 20 reps
3. C and P
4. Clean and Front Squat (1H) 12kg 8 reps ea. side
5. C and P
6. TGUs 16kg 3 reps
7. C and P
8. Snatches 12 kg 15 reps ea.
9. C and P

Took about 17 minutes per circuit. Very little rest in between sets. Forearms are a little bruised. I've never done so many cleans in one workout before.

Yesterday's conditioning:
6 rounds
1.5 minutes hard jump rope with 10 squat thrusts back to back. Enough rest in between to catch breath

Brett Jones to the Rescue

Someone upstairs must have been listening because my wishes were answered while reading the latest issue of Hard Style. Brett Jones laid out a training plan that focuses on RKC prep. So I am leaving my plan in the dust and following his instead. I figure he is where he is for a reason. So today I did workout #1 which focuses on swings. I started thinking it was going to be no big deal. "Do 1-3 cicuits" he said, "5-8 reps" he said. Well, 2 circuits was enough! And I stuck to 5-6 reps for everything except swings. I feel great now that its over but wow, didn't think it would kick my tail that much.

Cicuit Style: 30 sec. between sets, all done with 12kg
1. 2H Swings 30 first set, 20 second set
2. Clean and Press 6 reps
3. Swings
4. Clean and Front Squat (1 sided)
5. Swings
6. TGU 5 ea.
7. Swings
8. Snatches
9. Swings
Each set took about 17:30 min. 5 min. between circuits to regroup and remind myself why I put myself through this. LOVE IT!

Ice Cube Training

Spent part of today's workout outside in the freezing weather with my friend Katie. She is a great training partner due to her uncanny ability to push my buttons and push me physically. It was her first time with kbs so I was teaching a bit too. I went a little lighter today (didn't want to show you up, Katie...Ha!) Here was our workout:

1a. Overhead carries, Rack caries, farmer walks...all one min. ea. on R/L
1b. Swings: 3 sets

2a. Front Squat with OH Press- 1 side
2b. Pushup with a partner hand shake in between
3a. Squat Thrust with a kb catch
3b. One sided Renegade Rows (one person in plank, other person using them as a bench...leaning)
4a. Push Me 1min (traded off who gave more resistance)
4b. Inchworm and Crabwalks
5. Get Ups 3 ea. side