Training Week Ending 22 April 2012

[Steve Freides]

How'd you do this week just past? Let us know.

-S-
http://www.kbnj.com

[Steve Freides]

Steve Freides wrote:
> How'd you do this week just past? Let us know.
>
> -S-
> http://www.kbnj.com

MON: The Plan: Mon = easy KB FSQ, heavy BP, volume DL, KB snatch test

24/24: KB FSQ x 5

BP: guesstimating weights, 135 x 3, 155 x 2, 170 x 2, 2, 2 - 170 felt
about right, not much left in the tank on 2nd rep

DL: on 3.5" platform, 225 x 5, 5, 5, 5, 5

20: snatch: x 100 reps


TUE: getups, windmills, 20 kg swing x 35L+35R

WED:

FSQ - 135 x 2, 3, 145 x 2, 155 x 1 - back sore, these weren't great
BP: all paused, bar x 5, 135 x 3, 3, 4 - lats sure help, 5 - enough for
today
24: 1-leg contralateral DL, 2 alternating singles each side


THU: practiced some jerks and push presses, haven't done these in a
while, 20 kg snatch x 70 reps in 4:00

FRI: qigong on the front porch - starting to wind down for next week's
RKC Level II

SAT: 28 kg press/pu combo: 1, 2, 2

SUN: just some stretching

-S-
http://www.kbnj.com
http://RideChickens.blogspot.com

[Jason Earl]

I did not exercise at all the week before last because I was at
Disneyland with my family. It was a good time, but I did put on almost
8 pounds.

This last week was supposed to be pretty minimal with just three
workouts planned. It ended up being even more minimal. I missed my
Friday workout completely when family came to town unexpectedly. That
also was a good time.

Here's what I did do...

* DONE Light ROP <2012-04-16 Mon>
- Clean and Press 32kg 5 singles about 5 minutes.
- Snatches 24kg for 10 minutes 100 snatches.
** Notes
The cleans and presses were easy. I thought that 5 snatches in
each hand at the top of each minute was also going to be easy, but
it was not. That was quite a bit more than a 60% effort.

On the bright side my hands felt good even though I could not find
my chalk. I think my form is improving. I still could be a bit
more fluid left handed.

* DONE Medium ROP <2012-04-18 Wed>
- Clean and Press 32kg (1-2) x 5.
- Swings 24kg for 4 minutes 80 swings.
** Notes
The cleans and presses went well, and I rolled a 4 for the swings.
Ten swings per hand each minute seemed like a pretty solid medium
effort.