maidenfan Posted June 2, 2009 Author Share Posted June 2, 2009 06/02/09 Jump Rope - 2 x 5 min rounds 4way Neck x 2 sets Front Squat - 225 x 5, 275 x 1, 295 x 1 x 5 sets Power Rail HSPU x 1 x 2 sets + negative (sucked big time on these today) Alternate Grip Pullups - B x 2, B x 4 V-Bar Pullups - B x 8 Double KB Sumo DL (standing on 13" blocks) - 48's x 5 V-Chins - B x 10 Felt like crap today - body is sore. I also cut my jump rope too short so that didnt work so well either. On a good note, I'm getting a few new AKC KB's today - pair of 36's and a single 40. I've got a pair of 24's and a pair of 28's on the way - I really like the AKC style bells. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted June 3, 2009 Author Share Posted June 3, 2009 06/03/09 Jump Rope x 5 mins (need a new one, I cut mine too short - painful to skip with) KB Clean & Jerk practice - 32 x 10 Double KB Clean & Military Press (clean ea rep) - 32's x 5, 36's x 5, 48's x 2 (very hard) Double KB Snatch - 32's x 5, 36's x 5, 32's x 5 + 2 OHS x 2 sets (32's are starting to feel lighter) Hammer Strength 4way Neck x 1 Didnt have much time and I felt sore again today - time for a day or two off. It is amazing how good of a workout you can do in a very short time with double KB c&p and snatches. I'm trying to swing my bells in the fingers and transition to the palm at the clean. It seems to work okay going up, but going back down the handle seems to get caught on the ridge where all the callouses are. I've trimmed them down as much as I can, but its more the fold of skin that it hangs up on. My hands are also pretty wide and dont fit through the handle very well when I transition to the palm. Maybe Chris or another KB guy/girl can help here? It seems to me a person could develop some serious finger strength by just swinging the KB in their fingers. Need to work on the Dbl KB OHS - need more shoulder flexibility. It be pretty cool to be able to full squat snatch heavy double KB's. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted June 6, 2009 Author Share Posted June 6, 2009 06/05/09 Macebell Swings (worked on 360's) Double KB Snatch - 32's x 5 + 2 OHS, 36's x 5, 32's x 5, 36's x 5 Double KB Squat Clean & Press - 32's x 5, 36's x 5 Seated DB Snatch - 70 x 4 ea hand, 90 x 2 ea, 110 x 2 ea Couple Pullups Crappy mood today - taking another day off would've made it worse. I didnt feel like doing anything, so the above made me a little happier. I've been having a heck of a time with the macebell swinging. The shaft on mine is 1 7/8" diameter and doesnt have a handstop - maybe thats it? I do know the thing really fries the grip. I bought some 1 5/8" pipe and 1/5" round bar to make some more this weekend. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted June 6, 2009 Author Share Posted June 6, 2009 Wow, those macebell 360's completely fried my core - havent been this sore in a long time Quote Link to comment Share on other sites More sharing options...
maidenfan Posted June 6, 2009 Author Share Posted June 6, 2009 06/06/09 Lawn Mower Circuits (circuits while mowing the lawn): #1 x 2 rounds Macebell 360's - 10 swings ea way Double KB Snatch - 36's x 5 V-Bar Pullups x 5 #2 x 2 rounds Front Squat 225 x 5 DB Snatch (fm ground) 90lb x 10 V-Chins x 5 #3 x 2 rounds Front Squat 275 x 1 DB Clean & Press 110lb x 10 Hammer Strength 4way Neck x 4 sets Felt good after this workout - I like doing power-type circuts, they really get my heart going Quote Link to comment Share on other sites More sharing options...
maidenfan Posted June 8, 2009 Author Share Posted June 8, 2009 06/08/09 Clubbell swipes and mils Macebell 360's - 5 ea way, 10 ea way Hammer Strength 4way Neck x 2 sets Jump Rope - 2 x 5 min rounds Mini Circuit #1 x 2 rounds Power Rail HSPU x 1 Pullups x 5 Mini Circuit #2 x 2 rounds Ring and Hand Pushups x 10 ea hand V-Bar Pullups x 5 Mini Circuit #3 x 2 round F. Squat 225 x 5/275x1 1 Leg Squat x 1 ea leg Front Squat - 275 x 1, 295 x 1, 315 x 1 (do circuit twice, 30 sec rest between sets) Quote Link to comment Share on other sites More sharing options...
maidenfan Posted June 9, 2009 Author Share Posted June 9, 2009 06/08/09 Extra evening workout - nice day 50 pullups (reg, v-bar, towel, straps, v-bar chins) 25 Portland Stone throws Light neck work Quote Link to comment Share on other sites More sharing options...
maidenfan Posted June 9, 2009 Author Share Posted June 9, 2009 06/09/09 25 mins Elliptical HS 4way Neck x 2 sets Quote Link to comment Share on other sites More sharing options...
maidenfan Posted June 10, 2009 Author Share Posted June 10, 2009 06/10/09 Man, this workout was painful. Started by pulling a muscle in the middle of my back while "jump roping" of all things. I'm pretty sure its from all of the neck work I've been doing as this always happens towards the end of a "work the neck" every day week. My elbows are really starting to tell me to slow down too - lots of stiffness and soreness. I think I'm due for some structure to allow for more rest. Maybe three days a week strength trainging and three days a week conditioning? What about something like this: 1-Kettlebells 2-Conditioning 3-Bodyweight (lots of pullups) 4-Conditioning 5-Maybe some sandbag and/or traditional barbell/db work (squats/db snatches) 6-Rest/or Conditioning 7-Rest The only things I really like doing now are DB/KB Snatches and Pullups/Chins - I'd also like to continue the GTG on certain exercises like 1 leg squats. I think I really need to back off on the pullups for a while until the elbows stop flaring up so much. Its not like they hurt all the time, but they get real sore and stiff and it takes a set or two to work out the kinks. Powered through today's workout - did what I could as the back was really stiff. V-Pullups - B x 5 x 5 sets Dips - B x 10 x 5 sets V-Chins - B x 5 x 5 sets 1 Leg Squats on a box (bottom start) - 5 ea leg Quote Link to comment Share on other sites More sharing options...
austinslater Posted June 10, 2009 Share Posted June 10, 2009 Its hard to offer advice on something like this because some people thrive on a ton of volume and frequency and others do much better on a lot less. I think your above plan would work well. If you're worried about overdoing it you could also try working out 3xwk and doing either your heavier stuff followed by conditioning in the same workout or go twice a day 3xwk. This would give you a lot of recovery days but your overall volume would still be the same. I know Doc had good results with strength work followed by conditioning. I've been thinking about going to a 3xwk routine as well so I'll give this some thought. About the elbows what helped me was only hitting each type of pullup 1xwk but still getting 2-3 workouts a week to keep the strength up. So I might do a day of one arm work, a day of just chins and a day of rope pullups for a total of 3 workouts. I think you vary it up quite a bit though so this might be something you already do. Looking forward to what you come up with and Good luck! Quote Link to comment Share on other sites More sharing options...
maidenfan Posted June 13, 2009 Author Share Posted June 13, 2009 06/13/09 Elliptical x 20 mins Treadmill x 30 mins Macebell 360's x 2 Front Squats supersetted w/bottom start 1 leg squat x 1 - 275 x 1 x 10 sets 4way neck x 4 sets Will start something new on Monday - what, who knows. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted June 14, 2009 Author Share Posted June 14, 2009 06/14/09 Jump Rope x 5 mins KB Snatch/OHS Combo - 16kg x 8, 24kg x 8, 32kg x 6, 40kg x 6 x 2 sets Elliptical x 25 mins Treadmill x 32 mins KB Snatch - 24kg x 100 reps in 4:47 I think my snatch form is improving some - I'm trying really hard to swing in the fingers and catch in the palm. The snatch for time was a great workout. Heres a video of a few snatches - any critique is welcome Quote Link to comment Share on other sites More sharing options...
maidenfan Posted June 15, 2009 Author Share Posted June 15, 2009 06/15/09 Tabata w/a Jump Rope Worked on some KB Snatches Double KB Snatch - 36's x 6 HS 4way Neck x 1 set Will finish up tonight. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted June 16, 2009 Author Share Posted June 16, 2009 06/15/09 Evening Pullups w/25lb vest pullups x 10 V-pullups x 10 V-Chins x 10 Take vest off pullups x 5 v-pullups x 5 v-chins x 5 strap pullups x 5 10 puts ea arm w/a 16lb shot Quote Link to comment Share on other sites More sharing options...
austinslater Posted June 16, 2009 Share Posted June 16, 2009 Nice work, the pullups are looking strong! Quote Link to comment Share on other sites More sharing options...
maidenfan Posted June 16, 2009 Author Share Posted June 16, 2009 Thanks, but those were totals for the workout (lol) 2 x 5, not 1 x 10 (I wish). 06/16/09 AM 20 mins Elliptical 20 mins Treadmill Hammer Strength 4way Neck - 50 x 30 ea way Quote Link to comment Share on other sites More sharing options...
maidenfan Posted June 17, 2009 Author Share Posted June 17, 2009 03/17/09 30 mins Elliptical KB Snatche - 24kg x 100 reps in 4:36 HS 4way Neck - 50 x 20 ea way Gonna have to really bump up my fitness to hit that 200 reps in 10 min test. I'm pretty much going to have to keep my current 5 min pace to make it and its gassing my pretty hard now. Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted June 17, 2009 Share Posted June 17, 2009 Morgan, do you still do any handstand training? Quote Link to comment Share on other sites More sharing options...
maidenfan Posted June 18, 2009 Author Share Posted June 18, 2009 Yes, but not much in the last couple of weeks. I figured out that to make that goal and be good at it I really have to get my bodyweight down, which is what I'm going to work on for the next couple of months. The hardest part is cutting out that fine brewed German and Belgian beer. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted June 18, 2009 Author Share Posted June 18, 2009 06/18/09 Got up late - short, but hard workout Elliptical x 15 mins Treadmill x 16 mins 4way Neck - 50 x 30 ea way Quote Link to comment Share on other sites More sharing options...
maidenfan Posted June 20, 2009 Author Share Posted June 20, 2009 06/19/09 Front Squat - 225 x 10 x 2 sets, 275 x 5, 295 x 1, 315 x 1, 335 x 1 Double KB Snatch Medley (16's x 5, 24's x 5, 32's x 5) x 1 set Sandbag C&P - 140 x 1 HS 4way Neck - 50 x 20 ea way Elliptical x 20 mins Treadmill x 30 mins I'm going to have to lay off the pull-ups for a few weeks until the tendonitis in my left elbow goes away as its starting to get bad. It'll give me an opportunity to focus on getting my bodyweight down. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted June 20, 2009 Author Share Posted June 20, 2009 06/20/09 Cable Hip Belt Squat - 50 x 20, 100 x 20 x 2 sets Hammer Strength 4way Neck - 25 x 10, 35 x 10, 45 x 10, 60 x 10, 70 x 10 Lawn Mower Medley x 5 rounds (200lb SB C&P x 1 + 200lb SB Bearhug Squat x 5 + 90lb DB Snatch x 10) Quote Link to comment Share on other sites More sharing options...
maidenfan Posted June 21, 2009 Author Share Posted June 21, 2009 06/21/09 Elliptical x 25 mins Treadmill x 38 mins HS 4way Neck - 35 x 50 ea way (good pump on these - bloated neck) Quote Link to comment Share on other sites More sharing options...
maidenfan Posted June 22, 2009 Author Share Posted June 22, 2009 06/22/09 Elliptical x 15 mins Treadmill x 20 mins Double KB Snatch & Military Press (snatch ea rep) - 24's x 5, 32's x 5, 36's x 5 Power Rail HSPU - Body x 1 x 3 sets DB Snatch - 90 x 10, 110 x 10 Dips - Body x 10 x 5 sets The morning workouts are starting to get better. I definately start the day off feeling fresh and awake. Quote Link to comment Share on other sites More sharing options...
jad Posted June 22, 2009 Share Posted June 22, 2009 DB snatch 110x10...NICE Quote Link to comment Share on other sites More sharing options...
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