Saturday, June 22, 2013

Training journal - 2013/06/16 week

Training the week of 2013/06/16. Have not handled double bells in 4wks. Have not successfully handled double 24kg bells in at least 6wks.

Sunday - not scheduled. Indian club work and stretching. Single 16kg juggling, swings, snatches, and overhead carries. Double 16kg partial overhead squats. All done in the Sun, quite refreshing.

Monday - KB Long Cycle and knee work
Warmup: Indian clubs, foam roll, and 16kg work including double overhead partial squats
LC in sets of 3-5
- 2x20kg: 5, 5
- 2x24kg: 3, 3, 3, 3*, 5
- 1x28kg: 5ea, 5ea
Partial OHSQ: 2x16kg, 10, 10
50 Step-downs each: 20, 15, 15
Stretch notes: * discovered that my usual rack position does not support 2x24kg properly. Rounded lumbar and low elbows made me immediately light-headed. Straight/arched lumbar held the bells higher, but relieved the effect on my breathing and blood pressure.



Tuesday - Squat day
Warmup: BW squats, stretch, bar OHSQ
Front Squats: 5@65, 85, 95, 105, 125, 135(8)
25lb Glute Ham Raises, 5s hold: 3,4,3
50 Push-ups: 20,15,15
Stretch, notes: FSQ were solid, only slumped a little after 6. Last set on video. Held GHR 5-8s while mobilizing neck and retracting scapulae like a band face pull; totally worth it.

Thursday - KB Long Cycle and knee work
Warmup: Indian clubs, and 16kg work including double overhead partial squats
LC in sets of 3-5 (alternating 20 and 24 some)
- 2x20kg: 5,5,-,-,5
- 2x24kg: -,-,3,-,3,3,5,5
- 1x28kg: 5,5
Partial OHSQ: 2x16kg, 10,10
16kg cool-down and pullovers
50 Step-downs in 3 sets
Stretch notes: struggling with blisters; gripping as lightly as I can. Feeling today in my lower back.

Friday - Press and Dead Lift day
Warmup: Indian clubs, foam roll
Press: 5@45, 55, 65, 65, 75, 85(8,5); 3@95
DL: 5@95, 115, 135, 145, 175, 195(8); 5,5@225
Cable rows: 5x10@90
Hanging leg raises: 5x10, held at the top, some twisted
Stretch, notes: good pulls, good presses. Could use more hamstring work; notably missing mass and strength. More KB swings or add leg curls?

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