This Saturday is my second GS competition. Its at Red barn fitness in South Glastonbury CT, I am competing with the 24kgs.
Training this week has been tough but short.
MONDAY
Jerks-2x24kg 6min@7/7/7/7/7/8 = 43 reps i was tired and it sucked
Snatches-24kg 6min@15rpmLx15/15/15 Rx15/15/15 tough on left hook grip
TUESDAY
Jerks-2x24kg 7min@7/7/7/8/8/8/8 = 53 reps this was better than monday
Snatches-24kg 8min@14rpm Lx14/14/14/14 Rx14/14/14/14 my left hand needs work I lose the hook grip to quickly.
-Scott
Tuesday, June 22, 2010
Tuesday, June 15, 2010
New PR
Monday
I have not been writing as much, But yesterdays training looked like this
Jerks-(2x20kg)-6min@10rpm-60 reps this felt really good
Snatches-(24kg)8min@13rpm Lx13/13/13/13 Rx13/13/13/13 hook grip on left hand is struggling.
Tuesday 6/15/10
Jerks-3min@10rpm 2x20kg
Jerks-4min@10rpm 2x20kg
Jerks-8min@9rpm 2x20kg-72 rep The first 2 sets were both suppose to be 8min sets but my head was not in it, so i took a break and came back for a third try and got it with only 9rpm
Snatches-6min@16rpm 20kg Lx16/16/16/16 Rx16/16/16/16 I really worked on the hook grip but hands were a little sore from yesterday.
Swings 32kgx50/50
-Scott
I have not been writing as much, But yesterdays training looked like this
Jerks-(2x20kg)-6min@10rpm-60 reps this felt really good
Snatches-(24kg)8min@13rpm Lx13/13/13/13 Rx13/13/13/13 hook grip on left hand is struggling.
Tuesday 6/15/10
Jerks-3min@10rpm 2x20kg
Jerks-4min@10rpm 2x20kg
Jerks-8min@9rpm 2x20kg-72 rep The first 2 sets were both suppose to be 8min sets but my head was not in it, so i took a break and came back for a third try and got it with only 9rpm
Snatches-6min@16rpm 20kg Lx16/16/16/16 Rx16/16/16/16 I really worked on the hook grip but hands were a little sore from yesterday.
Swings 32kgx50/50
-Scott
Wednesday, June 9, 2010
Monday, June 7, 2010
slacking on posts
I have been slacking a lot lately and I don't like it.
Last week I practiced a lot of GS with timed jerk and snatch sets with the 20kgs I am not going to go into full detail. I also did get ups and hardstyle swings. I did the get ups cause my shoulder was bothering me a little bit and I also like the exercise a lot. I did HS swings just to keep myself fresh with them and make sure I keep them sharp and crisp.
Over the weekend I went wake boarding and it was a blast but my friends and I are pushing each other and we had a few good falls. I took a nice one and I am feeling it today for sure so I took it easy.
I did some joint mobility to get everything feeling good. Then,
Get ups- 15min with the 24kg alternating sides every rep and I managed 17L/17R
Swings- 10min 15sec on/15sec off with the 32kg and got 200 in 10 min and that was intense.
Also practiced Bent press-32kgx2sets of 2
Clean and press-32kgx2sets of 2
Snatch-32kgx10 each hand
That was all I did and I felt great, I am going to work with Get ups and swings a lot from now on.
- Scott
Last week I practiced a lot of GS with timed jerk and snatch sets with the 20kgs I am not going to go into full detail. I also did get ups and hardstyle swings. I did the get ups cause my shoulder was bothering me a little bit and I also like the exercise a lot. I did HS swings just to keep myself fresh with them and make sure I keep them sharp and crisp.
Over the weekend I went wake boarding and it was a blast but my friends and I are pushing each other and we had a few good falls. I took a nice one and I am feeling it today for sure so I took it easy.
I did some joint mobility to get everything feeling good. Then,
Get ups- 15min with the 24kg alternating sides every rep and I managed 17L/17R
Swings- 10min 15sec on/15sec off with the 32kg and got 200 in 10 min and that was intense.
Also practiced Bent press-32kgx2sets of 2
Clean and press-32kgx2sets of 2
Snatch-32kgx10 each hand
That was all I did and I felt great, I am going to work with Get ups and swings a lot from now on.
- Scott
Wednesday, June 2, 2010
Been a while
I have not had the time to write lately, I'm trying to bring kettlebells into a local gym and its off to a slow start.
Workouts have been ok but my shoulder is bothering me again
Last Thursday I did GS
Jerks-(2x20kg) 6min@8rp- 48 reps Assistance OAJ- 24kgx15L/15R
Snatches-(20kg) 6min@16rpm-Lx16,16,16 Rx16,16,16 Swings-32kgx25L/25R
Friday-May 28,2010
Get ups-5x1 32kg super set with
Pull ups- 5x2 16kg super set with
Double cleans- 5x5 2x32kg this was intense and i went through as fast as i could.
P.M. I also did some GS
Jerks-(2x20kg) 6min@8rpm- 48reps
Snatches-(24kg) 6min@12rpm- Lx12,12,12 Rx12,12,12
I was very beat after this day
Monday- June 1,2010
Jerks-(2x20kg) 8min@8rpm- 64 new PR OAJ-24kgx15L/15R
Snatches-(24kg) 8min@12rpm- Lx12,12,12,12 Rx12,12,12,12 this is what i think hurt my shoulder plus wake boarding on sunday for the first time this year it was awesome.
Swings-32kgx45L/45R
Tuesday- June 2,2010
Get ups-5x2 32kg super set with
pull ups- 5x5 Body weight this was a nice combo great feel.
Double clean +double front squat 2x5-(2x24kg)
Hard style swings-3osec on/30sec off for 15 mins @24kgx 20 reps per set for 15 sets
Wednesday- June 3,2010
Double swing-5x10 super set with
Double clean-5x(2,4,6) 2x24kg for both and I did all this in just under 9 mins
Goblet squat- 2x5- 24kg
Maxcercist exercise - Invented by Steve Maxwell its a great move and it gets the heart going. I did it for 5 mins and completed 14 reps
I also had a great vacation over the long weekend and then wake boarded Monday for the first time this year it felt great to get back on the water and i just fixed my bindings on my board, So I am looking forward to the summer for a lot more time on the water.
-Scott
Workouts have been ok but my shoulder is bothering me again
Last Thursday I did GS
Jerks-(2x20kg) 6min@8rp- 48 reps Assistance OAJ- 24kgx15L/15R
Snatches-(20kg) 6min@16rpm-Lx16,16,16 Rx16,16,16 Swings-32kgx25L/25R
Friday-May 28,2010
Get ups-5x1 32kg super set with
Pull ups- 5x2 16kg super set with
Double cleans- 5x5 2x32kg this was intense and i went through as fast as i could.
P.M. I also did some GS
Jerks-(2x20kg) 6min@8rpm- 48reps
Snatches-(24kg) 6min@12rpm- Lx12,12,12 Rx12,12,12
I was very beat after this day
Monday- June 1,2010
Jerks-(2x20kg) 8min@8rpm- 64 new PR OAJ-24kgx15L/15R
Snatches-(24kg) 8min@12rpm- Lx12,12,12,12 Rx12,12,12,12 this is what i think hurt my shoulder plus wake boarding on sunday for the first time this year it was awesome.
Swings-32kgx45L/45R
Tuesday- June 2,2010
Get ups-5x2 32kg super set with
pull ups- 5x5 Body weight this was a nice combo great feel.
Double clean +double front squat 2x5-(2x24kg)
Hard style swings-3osec on/30sec off for 15 mins @24kgx 20 reps per set for 15 sets
Wednesday- June 3,2010
Double swing-5x10 super set with
Double clean-5x(2,4,6) 2x24kg for both and I did all this in just under 9 mins
Goblet squat- 2x5- 24kg
Maxcercist exercise - Invented by Steve Maxwell its a great move and it gets the heart going. I did it for 5 mins and completed 14 reps
I also had a great vacation over the long weekend and then wake boarded Monday for the first time this year it felt great to get back on the water and i just fixed my bindings on my board, So I am looking forward to the summer for a lot more time on the water.
-Scott
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