Saturday, February 28, 2009

ROP Heavy 10-minute Ladders

Back on schedule, but I had to make it a little shorter because rain is in the forecast. So, I gotta get back to my plow.

24kg, 32kg, C&Ps, BUPs, + Pull Ladders

5 Ladders 10 minutes each
5 Rungs

32kg C&Ps on Rungs 1 & 3
24kg BUPs on Rung 2
24kg C&Ps on Rungs 4 & 5

Pull Ladder Type:
Rungs 1 & 5 Chin-ups
Rungs 2 & 3 Tactical pull-ups
Rung 4 Close-grip pull ups

5-minute rest

32kg Swings x 20 on the minute x 5

Back to the farm...

Thursday, February 26, 2009

ROP Medium with 7-minute ladders

24kg, 32kg, C&P + Pull Ladders

5 ladders
4 Rungs

24kg C&Ps Rungs 2 & 4
32kg C&P Rungs 1 & 3

Pull ladder type:
Tactical pull-ups Rungs 1 & 2
Chin-ups Rung 3
Close-grip pull ups Rung 4

Rest 5 minutes

24kg Swings x 20 on the minute x 8

Wednesday, February 25, 2009

Variety Day with light snatches

This was planned to be easy.

24kg Snatches
5L&R on the minute x 14

No sweat!

Tuesday, February 24, 2009

ROP Light with more stabilizer work

24kg, 32kg, C&P, + Pull Ladders

5 ladders (Each began every 5 minutes)
3 Rungs

32kg C&Ps on Rungs 1 & 3
24kg MPs on Rung 2

Pull ladder type:
1 Tactical pull-up
2 Close-grip pull-ups
3 Chin-ups

2-minute rest before 3-minute continuous stabilizer work

Double 16kg Overhead Carries x 1 minute
Double 16kg Racked Carries x 1 minute
Double 16kg Farmer Carries x 1 minute

Light snatches planned for tomorrow...

Monday, February 23, 2009

Variety Day TGUs

Hard Style, that is high hip bridge, slow, and controlled Dr. Cheng style TGUs. I only used the 16kg and alternated sides L&R one repetition per minute for 30 minutes. That's all. Simple. Not easy. I must practice this more because it's tough to make one rep last for 50 seconds. I kept trying for the full minute and failed. Tai Chi Get Ups are tough under tension. Sweat began to drip about the 20-minute mark and poured thereafter. So, I had a good 10-minute sweat!

16kg TGU x 1 Left or Right on the minute x 30

Sunday, February 22, 2009

ROP Heavy 11-minute Ladders

This was delayed by one day because of work on the farm along with a moderate cold.
Because of these circumstances no swings were incorporated today, but I will replace my normal Variety day deadlifts, etc. with either swings, snatches, and/or TGUs.

24kg, 32kg, C&Ps + Pull Ladders

5 Ladders 11 minutes each
5 Rungs
32kg C&Ps on Rungs 1 & 3
24kg C&Ps on Rungs 2, 4, & 5

Pull Ladder Type:
Rungs 1 & 5 Chin-ups
Rungs 2 & 3 Tactical pull-ups
Rung 4 Close-grip pull ups

Thursday, February 19, 2009

Variety Day

TGUs, Deadlifts, and Goblet Squats.

16kg TGU singles x 3L&R
Rest 3 min

PTTP:
280lb DL x 5
Rest 3 min
250lb DL x 5
Rest 3 min

4-minute Finisher:
16kg Goblet Squat x 9 on :30 x 8

Wednesday, February 18, 2009

ROP Medium with 7-minute ladders

24kg, 32kg, C&P + Pull Ladders

32kg C&P Rungs 1 & 3
24kg C&Ps Rungs 2 & 4

5 ladders
4 Rungs

Pull ladder type:
1 Tactical pull-up
2 Tactical pull-ups
3 Chin-ups
4 Close-grip pull ups

Rest 5 minutes

24kg Swings x 20 on the minute x 10

Tuesday, February 17, 2009

Variety Day- plus the same

Light on the TGUs, heavier on the deadlifts, and same on the Goblet Squats.

16kg TGU singles x 3L&R
Rest 3 min

PTTP:
275lb DL x 5
Rest 3 min
250lb DL x 5
Rest 3 min

4-minute Finisher:
16kg Goblet Squat x 9 on :30 x 8

Monday, February 16, 2009

ROP Light+ with 5-minute Ladders

24kg, 32kg, C&P, + Pull Ladders

5-minute Ladders.

32kg C&Ps on Rungs 1 & 3
24kg MPs on Rung 2

5 ladders
3 Rungs

Pull ladder type:
1 Tactical pull-up
2 Close-grip pull-ups
3 Chin-ups

5-minute rest

32kg Snatches:
5L&R on the minute x 7
Total = 70 reps at 90% subjective effort.

Saturday, February 14, 2009

Back-off Day 4

My intention was to do a 10-minute snatch test, but I got lazy and decided to do a short and sweet test for Valentine's Day.

5-minute RKC Snatch Test reps required for me: 84

24kg:
9L&R = 18
9L&R = 18
9L&R = 18
5L&R = 10
5L&R = 10
5L&R = 10

Total = 84

With about 14 seconds to spare!
:)

Thursday, February 12, 2009

Back-off Day 3

Today, I finally attempted a recommendation from Aaron Friday to work up to using the 32kg military press for 3 sets of 5/5 reps. Well, when I got to four I knew it would be quite a challenge to do it two more times. So, I only did 4L&R and to make up the loss in volume, I did four sets and added pull-ups. Also, it must have taken a while for me to warm-up, as the third set was the easiest! It will take more time to work up to the 3x5/5 scheme. I will revisit this again in five weeks if not before.
Thanks Aaron!

Warm-up:
16kg Halos, Pump Stretch, and 40kg loaded cleans.

32kg MP and Pull-ups:

32kg 4L&R
4 Pull-ups
Rest 2 minutes
32kg 4L&R
4 Pull-ups
Rest 2 minutes
32kg 4L&R
4 Pull-ups
Rest 2 minutes
32kg 4L&R
4 Pull-ups

Wednesday, February 11, 2009

Back-off Day 2

These TGUs took a lot of effort. I have a little bit of pain in my right shoulder while in the post (right side down, left side up) to high hip position. I see more lack of flexibility in my right wrist and shoulder than my left. More research could help.
The swings didn't seem as crisp. There was too much flexibility in the lower back.

I am supposed to be backing off, but I seem to be maintaining gains and finding faults. Two more days in this week to test presses and snatches. Good, bad, who knows?

The basics. TGUs and Swings:

16kg TGU singles x 3L&R
32kg Swings x 20 on the minute x 8

Tuesday, February 10, 2009

Back-off Day 1

Deadlifts:

130lb DL x 1
Rest 3 min
255lb DL x 1
Rest 3 min
330lb DL x Fail
Rest 3 min
320lb DL x Fail
Rest 3 min
315lb DL x Fail
Rest 3 min
310lb DL x 1 (PR)
Reflect ...

Saturday, February 7, 2009

ROP Heavy 12-minute Ladders

I experimented a little too much with the ROP and got a little fried. Good thing I used 12-minute ladders.

24kg, 32kg, C&P, and BU Presses + Pull Ladders

Rest periods varied.
32kg C&Ps on Rung 1
24kg C&Ps on Rung 2 (24kg BU Press on Ladders 3 & 4)
32kg C&Ps on Rung 3
24kg C&Ps on Rungs 4 (24kg BU Press on Ladders 1 & 2)
24kg C&Ps on Rungs 5

5 Ladders
5 Rungs

Pull Ladder Type:
1 Chin-up
2 Tactical pull-ups
3 Tactical pull-ups
4 Close-grip pull ups
5 Chin-ups

10-minute rest

32kg Swings x 20 on the minute x 8

Thursday, February 5, 2009

Variety Day + BU TGU

Big, deep, far, and wide breathes between DL reps. This ends this deadlift cycle. I will test my 1RM on my back-off week.

16kg Bottoms-up TGU singles x 3L&R
(Much less effort than a normal 32kg TGU and very similar in effort but different than a normal 24kg TGU)
Rest 3 min

PTTP:
290lb DL x 5
Rest 3 min
260lb DL x 5
Rest 3 min

4-minute Finisher:
16kg Goblet Squat x 9 on :30 x 8

Wednesday, February 4, 2009

ROP Medium - 7-minute ladders

24kg, 32kg, C&P, and BU Presses + Pull Ladders

24kg BU Press Rungs 1 & 2
32kg C&P Rung 3
24kg C&P Rung 4

5 ladders
4 Rungs

Pull ladder type:
1 Tactical pull-up
2 Tactical pull-ups
3 Chin-ups
4 Close-grip pull ups

Rest 5 minutes

24kg Swings x 20 on the minute x 11

Tuesday, February 3, 2009

Variety Day repeat

from last Thursday.

Again, I took about 4-6 big, deep breathes between DL reps. I must be using more tension, because I noticed that the weight seems a little "lighter".

32kg TGU singles x 3L&R
Rest 3 min

PTTP:
285lb DL x 5
Rest 3 min
255lb DL x 5
Rest 3 min

4-minute Finisher:
16kg Goblet Squat x 9 on :30 x 8

Monday, February 2, 2009

ROP Light with 5-minute Ladders

24kg, 32kg, C&P, and BU Presses + Pull Ladders

5-minute Ladders. Practice and rest periods were about 3:00 and 2:00 for each ladder, respectively. No chance to lollygag doing it this way!

24kg BU Press on Rungs 1 & 2
32kg C&Ps on Rung 3

5 ladders
3 Rungs

Pull ladder type:
1 Tactical pull-up
2 Close-grip pull-ups
3 Chin-ups

15-minute rest

32kg Snatches:
5L&R on the minute x 7
Total = 70 reps at 90% subjective effort.
(Form was better)

lollygag. (2009). In Merriam-Webster Online Dictionary.
Retrieved February 2, 2009, from http://www.merriam-webster.com/dictionary/lollygag