Friday, December 31, 2010

32kg Medium TGU (3-K)

32kg RKC TGUs:
2-second pause x 7 steps up and 6 steps down x 1/1 x 5.
One repetition per minute. 40-45 seconds for each repetition per side.
Total time under tension 6:45.
(RPE 6: Same volume, less density, less effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5+)

Thursday, December 30, 2010

24kg Medium Swing (3-K)

24kg Swing x 20 on the minute x 14.
Alternating ladders up and down, left and right.
(RPE 6+: Less volume, less effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

Wednesday, December 29, 2010

32kg Lighter TGU (3-K)

32kg RKC TGUs:
2-second pause x 7 steps up and 6 steps down x 1/1 x 3.
One repetition per minute. 40-45 seconds for each repetition per side.
Total time under tension 4:00.
(RPE 6: Less volume, same effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5+)

Tuesday, December 28, 2010

24kg Light Swing (3-K)

24kg Swing x 20 on the minute x 10.
Alternating ladders up and down, left and right.
(RPE 5: Less volume, less effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

Monday, December 27, 2010

32kg Light TGU (3-K)

32kg RKC TGUs:
2-second pause x 7 steps up and 6 steps down x 1/1 x 3.
40-45 seconds for each repetition per side.
Total time under tension 4:00.
(RPE 6: Less volume, more effort. Continuous movement. No rest, but I needed it. My back is not 100%. Need to back-off more!)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5+)

Thursday, December 23, 2010

Back-off

My back is in a knot. Backing-off the back. Rest, Ice, Compression, Elevation. Now for some heat!

Wednesday, December 22, 2010

ROP Medium (2-K)

28kg C&P + Pull Ladders
5 seven-minute ladders (5 x 1,2,3,4).

BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
3 Chin-up
4 Narrow pull-ups
(RPE 6+: Same volume, less effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

Update: Caused an old back injury to flare up tonight. See how tomorrow goes.

Tuesday, December 21, 2010

16kg Light MVo2 Snatch (2-K)

15:15 MVo2 protocol:
16kg @ 8 reps x 30 sets
(RPE 5: Same volume, less effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

Monday, December 20, 2010

32kg Medium TGU (2-K)

32kg RKC TGUs:
2-second pause x 7 steps up and 6 steps down x 1/1 x 5.
40-45 seconds for each repetition per side.
Total time under tension 7:30.
(RPE 6+: Same volume, less effort. Continuous movement. No rest.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5+)

Saturday, December 18, 2010

28kg,24kg Heavy Snatch (1-K)

28kg Snatch x 5/5 on the minute x 13.
24kg Snatch x 10 on the minute x 8.

(RPE 8: More volume, same effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

Friday, December 17, 2010

32kg Light TGU (1-K)

32kg RKC TGUs:
2-second pause x 7 steps up and 6 steps down x 1/1 x 4.
40-45 seconds for each repetition per side.
Total time under tension 6:00.
(RPE 5+: Same volume, same effort. Continuous movement. No rest.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5)

Thursday, December 16, 2010

32kg Medium Swing (1-K)

32kg Swing x 20 on the minute x 13.
Alternating ladders up and down, left and right.
(RPE 7+: Same volume, same effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

Wednesday, December 15, 2010

ROP Medium (1-K)

28kg C&P + Pull Ladders
5 seven-minute ladders (5 x 1,2,3,4).

BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
3 Chin-up
4 Narrow pull-ups
(RPE 6+: Same volume, less effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

Tuesday, December 14, 2010

16kg Light MVo2 Snatch (1-K)

15:15 MVo2 protocol:
16kg @ 8 reps x 30 sets
(RPE 5+: Same volume, same effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

Monday, December 13, 2010

32kg Medium TGU (1-K)

32kg RKC TGUs:
2-second pause x 7 steps up and 6 steps down x 1/1 x 5.
40-45 seconds for each repetition per side.
Total time under tension 7:30.
(RPE 7: Same volume, same effort. Continuous movement. No rest.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5+)

Saturday, December 11, 2010

28kg,24kg Heavy Snatch (5-J)

28kg Snatch x 10 on the minute x 14.
24kg Snatch x 10 on the minute x 6.

(RPE 8: Less volume, same effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

Friday, December 10, 2010

32kg Light TGU (5-J)

32kg RKC TGUs:
2-second pause x 7 steps up and 6 steps down x 1/1 x 4.
40-45 seconds for each repetition per side.
Total time under tension 6:00.
(RPE 5+: Same volume, same effort. Continuous movement. No rest.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5)

Thursday, December 9, 2010

32kg Medium Swing (5-J)

32kg Swing x 20 on the minute x 13.
Alternating ladders up and down, left and right.
(RPE 7+: Same volume, same effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

Tuesday, December 7, 2010

16kg Light MVo2 Snatch (5-J)

15:15 MVo2 protocol:
16kg @ 8 reps x 30 sets
(RPE 5+: Same volume, same effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

Monday, December 6, 2010

32kg Medium TGU (5-J)

32kg RKC TGUs:
2-second pause x 7 steps up and 6 steps down x 1/1 x 5.
40-45 seconds for each repetition per side.
Total time under tension 7:30.
(RPE 7: Same volume, same effort. Continuous movement. No rest.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5+)

Friday, December 3, 2010

32kg Light TGU (4-J)

32kg RKC TGUs:
2-second pause x 7 steps up and 6 steps down x 1/1 x 4.
45-50 seconds for each repetition per side.
Total time under tension 6:15.
(RPE 5+: Same volume, more effort. Continuous movement. No rest.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5)

Thursday, December 2, 2010

32kg Medium Swing (4-J)

32kg Swing x 20 on the minute x 13.
Alternating ladders up and down, left and right.
(RPE 7+: More volume, more effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

Wednesday, December 1, 2010

ROP Medium (4-J)

28kg C&P + Pull Ladders
5 seven-minute ladders (5 x 1,2,3,4).

BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
3 Chin-up
4 Narrow pull-ups
(RPE 7: Same volume, same effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

Tuesday, November 30, 2010

16kg Light MVo2 Snatch (4-J)

15:15 MVo2 protocol:
16kg @ 8 reps x 30 sets
(RPE 5+: Same volume, same effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

Monday, November 29, 2010

32kg Medium TGU (4-J)

32kg RKC TGUs:
2-second pause x 7 steps up and 6 steps down x 1/1 x 5.
40-45 seconds for each repetition per side.
Total time under tension 7:30.
(RPE 7: More volume, more effort. Continuous movement. No rest.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5+)

Saturday, November 27, 2010

28kg,24kg Heavy Snatch (3-J)

28kg Snatch x 10 on the minute x 14.
24kg Snatch x 10 on the minute x 10.

(RPE 8: Same volume, same effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

Friday, November 26, 2010

32kg Light TGU (3-J)

32kg RKC TGUs:
2-second pause x 7 steps up and 6 steps down x 1/1 x 4.
40-45 seconds for each repetition per side.
Total time under tension 6:00.
(RPE 5: More volume, same effort. Continuous movement. No rest.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 4+)

Thursday, November 25, 2010

32kg Medium Swing (3-J)

32kg Swing x 20 on the minute x 12.
Alternating ladders up and down, left and right.
(RPE 7: Same volume, same effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

Everyday is a day of perpetual thanks. Time to eat-stop-eat!

Wednesday, November 24, 2010

ROP Medium (3-J)

28kg C&P + Pull Ladders
5 seven-minute ladders (5 x 1,2,3,4).

BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
3 Chin-up
4 Narrow pull-ups
(RPE 7: Same volume, less effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

Tuesday, November 23, 2010

16kg Light MVo2 Snatch (3-J)

15:15 MVo2 protocol:
16kg @ 8 reps x 30 sets
(RPE 5+: Same volume, less effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

Monday, November 22, 2010

32kg Medium TGU (3-J)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 4:20.

1-second pause x 7 steps up and 6 steps down x 3/3.
Time under tension 3:00.

Total time under tension 7:20.
(RPE 7: Same volume, same effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

Saturday, November 20, 2010

28kg,24kg Heavy Snatch (2-J)

28kg Snatch x 10 on the minute x 14.
24kg Snatch x 10 on the minute x 10.

(RPE 8: More volume, more effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

Friday, November 19, 2010

32kg Light TGU (2-J)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1.
Time under tension 2:10.

1-second pause x 7 steps up and 6 steps down x 1/1 x 3.
Time under tension 3:00.

Total time under tension 5:10.
(RPE 5: Same volume, more effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 4)

Thursday, November 18, 2010

32kg Medium Swing (2-J)

32kg Swing x 20 on the minute x 12.
Alternating ladders up and down, left and right.
(RPE 7: More volume, less effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

Tuesday, November 16, 2010

16kg Light MVo2 Snatch (2-J)

15:15 MVo2 protocol:
16kg @ 8 reps x 30 sets
(RPE 6: Same volume, same effort. Lungs are much better.)

Cool Down:
Cold-Hot-Cold contrast shower.

Monday, November 15, 2010

32kg Medium TGU (2-J)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 4:20.

1-second pause x 7 steps up and 6 steps down x 3/3.
Time under tension 3:00.

Total time under tension 7:20.
(RPE 7: Same volume, same effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

Thursday, November 11, 2010

32kg Medium Swing (1-J)

32kg Swing x 20 on the minute x 11.
Alternating ladders up and down, left and right.
(RPE 7+: More volume, less effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

Wednesday, November 10, 2010

ROP Medium (1-J)

28kg C&P + Pull Ladders
5 seven-minute ladders (5 x 1,2,3,4).

BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
3 Chin-up
4 Narrow pull-ups
(RPE 7+: Same volume, more effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

Tuesday, November 9, 2010

16kg Light MVo2 Snatch (1-J)

15:15 MVo2 protocol:
16kg @ 8 reps x 30 sets
(RPE 6: Same volume, more effort. Lungs were out of condition.)

Cool Down:
Cold-Hot-Cold contrast shower.

Monday, November 8, 2010

32kg Medium TGU (1-J)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 4:20.

1-second pause x 7 steps up and 6 steps down x 3/3.
Time under tension 3:00.

Total time under tension 7:20.
(RPE 7: Same volume, more effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

Sunday, October 31, 2010

28kg,24kg Heavy Snatch (5-I)

28kg Snatch x 10 on the minute x 14.
24kg Snatch x 10 on the minute x 8.

(RPE 7+: Same volume, same effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

This week is all light body-weight exercises with no blogs until next Monday.

Friday, October 29, 2010

32kg Light TGU (5-I)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1.
Time under tension 2:10.

1-second pause x 7 steps up and 6 steps down x 1/1 x 3.
Time under tension 3:00.

Total time under tension 5:10.
(RPE 4+: Same volume, same effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 4)

Thursday, October 28, 2010

ROP Medium (5-I)

28kg C&P + Pull Ladders
5 seven-minute ladders (5 x 1,2,3,4).

BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
3 Chin-up
4 Narrow pull-ups
(RPE 7: Same volume, same effort.)

3 minutes rest.

32kg Swing x 20 on the minute x 7.
Alternating ladders up and down, left and right.
(RPE 8: Less volume, more effort. The C&P + Pull Ladders and the short rest were a major factor.)

Cool Down:
Cold-Hot-Cold contrast shower.

Tuesday, October 26, 2010

16kg Light MVo2 Snatch (5-I)

15:15 MVo2 protocol:
16kg @ 8 reps x 30 sets
(RPE 5+: Same volume, same effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

Monday, October 25, 2010

32kg Medium TGU (5-I)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 4:20.

1-second pause x 7 steps up and 6 steps down x 3/3.
Time under tension 3:00.

Total time under tension 7:20.
(RPE 6+: Same volume, same effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5)

Saturday, October 23, 2010

28kg,24kg Heavy Snatch (4-I)

28kg Snatch x 10 on the minute x 14.
24kg Snatch x 10 on the minute x 8.

(RPE 7+: More volume, more density, less effort. Humidity was low and was a good factor.)

Cool Down:
Cold-Hot-Cold contrast shower.

Friday, October 22, 2010

32kg Light TGU (4-I)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1.
Time under tension 2:10.

1-second pause x 7 steps up and 6 steps down x 1/1 x 3.
Time under tension 3:00.

Total time under tension 5:10.
(RPE 4+: More volume, more effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 4)

Thursday, October 21, 2010

32kg Medium Swing (4-I)

32kg Swing x 20 on the minute x 13.
Alternating ladders up and down, left and right.
(RPE 6+: Same volume, same effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

Wednesday, October 20, 2010

ROP Medium (4-I)

28kg C&P + Pull Ladders
5 seven-minute ladders (5 x 1,2,3,4).

BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
3 Chin-up
4 Narrow pull-ups
(RPE 7: Same volume, same effort. A little less time for work-rest ratio and better form throughout.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6+)

Tuesday, October 19, 2010

16kg Light MVo2 Snatch (4-I)

15:15 MVo2 protocol:
16kg @ 8 reps x 30 sets
(RPE 5+: Same volume, same effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

Monday, October 18, 2010

32kg Medium TGU (4-I)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 4:20.

1-second pause x 7 steps up and 6 steps down x 3/3.
Time under tension 3:00.

Total time under tension 7:20.
(RPE 6+: More volume, more effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5)

Saturday, October 16, 2010

28kg,24kg Heavy Snatch (3-I)

28kg Snatch x 10 on the minute x 12.
24kg Snatch x 10 on the minute x 8.

(RPE 8: Less volume, less density, same effort. Humidity was a factor.)

Cool Down:
Cold-Hot-Cold contrast shower.

Friday, October 15, 2010

32kg Light TGU (3-I)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1.
Time under tension 2:10.

1-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 2:00.

Total time under tension 4:10.
(RPE 3+: Same volume, less effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 4)

Thursday, October 14, 2010

32kg Medium Swing (3-I)

32kg Swing x 20 on the minute x 13.
Alternating ladders up and down, left and right.
(RPE 6+: Same volume, less effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

Wednesday, October 13, 2010

ROP Medium (3-I)

28kg C&P + Pull Ladders
5 seven-minute ladders (5 x 1,2,3,4).

BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
3 Chin-up
4 Narrow pull-ups
(RPE 7: Same volume, less effort but more sweat.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6+)

Tuesday, October 12, 2010

16kg Light MVo2 Snatch (3-I)

15:15 MVo2 protocol:
16kg @ 8 reps x 30 sets
(RPE 5+: Same volume, less effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

Monday, October 11, 2010

32kg Medium TGU (3-I)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 4:20.

1-second pause x 7 steps up and 6 steps down x 2/2.
Time under tension 2:00.

Total time under tension 6:20.
(RPE 5: Same volume, less effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5)

Saturday, October 9, 2010

28kg,24kg Heavy Snatch (2-I)

28kg Snatch Alternating L/R x 10 on the minute x 10
28kg Snatch x 5L/5R on the minute x 3
24kg Snatch Alternating L/R x 10 on the minute x 7
24kg Snatch x 5L/5R on the minute x 1

(RPE 8: More volume, less density, and more effort. Poor form with the 28kg on the left. So, I changed it up a little.)

Cool Down:
Cold-Hot-Cold contrast shower.

Friday, October 8, 2010

32kg Light TGU (2-I)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1.
Time under tension 2:10.

1-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 2:00.

Total time under tension 4:10.
(RPE 4: Same volume, same effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 4)

Thursday, October 7, 2010

32kg Medium Swing (2-I)

32kg Swing x 20 on the minute x 13.
Alternating ladders up and down, left and right.
(RPE 7: Same volume, same effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

Wednesday, October 6, 2010

ROP Medium (2-I)

28kg C&P + Pull Ladders
5 seven-minute ladders (5 x 1,2,3,4).

BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
3 Chin-up
4 Narrow pull-ups
(RPE 7+: Same volume, same effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

Tuesday, October 5, 2010

16kg Light MVo2 Snatch (2-I)

15:15 MVo2 protocol:
16kg @ 8 reps x 30 sets
(RPE 6: Same volume, same effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

Monday, October 4, 2010

32kg Medium TGU (2-I)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 4:20.

1-second pause x 7 steps up and 6 steps down x 2/2.
Time under tension 2:00.

Total time under tension 6:20.
(RPE 5+: Same volume, same effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5)

Saturday, October 2, 2010

28kg,24kg Heavy Snatch (1-I)

28kg Snatch x 10 on the minute x 12.
24kg Snatch x 10 on the minute x 8.

(RPE 7+: More volume, less effort. Too much humidity hinders the grip.)

Cool Down:
Cold-Hot-Cold contrast shower.

Friday, October 1, 2010

32kg Light TGU (1-I)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1.
Time under tension 2:10.

1-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 2:00.

Total time under tension 4:10.
(RPE 4: Same volume, same effort. More connected)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 4)

Thursday, September 30, 2010

32kg Medium Swing (1-I)

32kg Swing x 20 on the minute x 13.
Alternating ladders up and down, left and right.
(RPE 7: More volume, more effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

Wednesday, September 29, 2010

ROP Medium (1-I)

28kg C&P + Pull Ladders
5 seven-minute ladders (5 x 1,2,3,4).

BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
3 Chin-up
4 Narrow pull-ups
(RPE 7+: Same volume, less effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

Tuesday, September 28, 2010

16kg Light MVo2 Snatch (1-I)

15:15 MVo2 protocol:
16kg @ 8 reps x 30 sets
(RPE 6: Same volume, same effort. Form was better, power was good, but not enough to justify a lower RPE.)

Cool Down:
Cold-Hot-Cold contrast shower.

Monday, September 27, 2010

32kg Medium TGU (1-I)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 4:20.

1-second pause x 7 steps up and 6 steps down x 2/2.
Time under tension 2:00.

Total time under tension 6:20.
(RPE 5+: Same volume, less effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5)

Saturday, September 25, 2010

28kg,24kg Heavy Snatch (5-H)

28kg Snatch x 10 on the minute x 10.
24kg Snatch x 10 on the minute x 10.

(RPE 8: Less volume, same effort. A little under the weather today. Good form on both sides but lacking in both strength (hips) and endurance (lungs).

Cool Down:
Cold-Hot-Cold contrast shower.

Friday, September 24, 2010

32kg Light TGU (5-H)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1.
Time under tension 2:10.

1-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 2:00.

Total time under tension 4:10.
(RPE 4: Same volume, less effort. Light enough!)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 4+)

Thursday, September 23, 2010

32kg Medium Swing (5-H)

32kg Swing x 20 on the minute x 12.
Alternating ladders up and down, left and right.
(RPE 6: Same volume, less effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

Wednesday, September 22, 2010

ROP Medium (5-H)

28kg C&P + Pull Ladders
5 seven-minute ladders (5 x 1,2,3,4).

BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
3 Chin-up
4 Narrow pull-ups
(RPE 8: Same volume, same effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

Tuesday, September 21, 2010

16kg Light MVo2 Snatch (5-H)

15:15 MVo2 protocol:
16kg @ 8 reps x 30 sets
(RPE 6: Same volume, more effort. Form was satisfactory, but power waned on the left side.)

Cool Down:
Cold-Hot-Cold contrast shower.

Monday, September 20, 2010

32kg Medium TGU (5-H)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 4:20.

1-second pause x 7 steps up and 6 steps down x 2/2.
Time under tension 2:00.

Total time under tension 6:20.
(RPE 6: Same volume, same effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5)

Saturday, September 18, 2010

28kg,24kg Heavy Snatch (4-H)

28kg Snatch x 10 on the minute x 14.
24kg Snatch x 10 on the minute x 6.

(RPE 8: More volume, less density, same effort. Good form on both sides except I had to be aware of last week's blister wound that is 75% healed.)

Cool Down:
Cold-Hot-Cold contrast shower.

Friday, September 17, 2010

32kg Light TGU (4-H)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1.
Time under tension 2:10.

1-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 2:00.

Total time under tension 4:10.
(RPE 4+: Same volume, same effort. More connected. Getting closer to a true "Light Day".)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 4+)

Thursday, September 16, 2010

32kg Medium Swing (4-H)

32kg Swing x 20 on the minute x 12.
Alternating ladders up and down, left and right.
(RPE 6+: More volume, same effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

Wednesday, September 15, 2010

ROP Medium (4-H)

28kg C&P + Pull Ladders
5 seven-minute ladders (5 x 1,2,3,4).

BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
3 Chin-up
4 Narrow pull-ups
(RPE 8: More volume, same density, more effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

Tuesday, September 14, 2010

16kg Light MVo2 Snatch (4-H)

15:15 MVo2 protocol:
16kg @ 8 reps x 30 sets
(RPE 5+: Same volume, less effort. Much better form and slower power loss toward the end.)

Cool Down:
Cold-Hot-Cold contrast shower.

Monday, September 13, 2010

32kg Medium TGU (4-H)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 4:20.

1-second pause x 7 steps up and 6 steps down x 2/2.
Time under tension 2:00.

Total time under tension 6:20.
(RPE 6: Same volume, same effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5)

Saturday, September 11, 2010

32,28,24kg Heavy Snatch (3-H)

32kg Snatch Alternating L/R x 10 on the minute
28kg Snatch Alternating L/R x 10 on the minute
24kg Snatch Alternating L/R x 10 on the minute
Repeat x 3.

(RPE 9: Less volume, more density, and effort. Poor form with the 32kg. Good form with the 28kg. Excellent form with the 24kg. After the second round with the 32kg I developed a blood blister and on the last round with the 24kg it popped.)

Cool Down:
Cold-Hot-Cold contrast shower.

Friday, September 10, 2010

32kg Light TGU (3-H)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1.
Time under tension 2:10.

1-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 2:00.

Total time under tension 4:10.
(RPE 4+: Same volume, same effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 4+)

Thursday, September 9, 2010

32kg Medium Swing (3-H)

32kg Swing x 20 on the minute x 11.
Alternating ladders up and down, left and right.
(RPE 6+: Same volume, same effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

Wednesday, September 8, 2010

ROP Medium (3-H)

24kg C&P + Pull Ladders
5 six-minute ladders (5 x 1,2,3,4).

BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
3 Chin-up
4 Narrow pull-ups
(RPE 6: Less effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5)

Tuesday, September 7, 2010

16kg Light MVo2 Snatch (3-H)

15:15 MVo2 protocol:
16kg @ 8 reps x 30 sets
(RPE 6: Same volume, same effort, but a true medium exertion. Better form and slower power loss toward the end. Breath in sync throughout, but heavy and deep later in the set. Sweat was normal and good. Not bad.)

Cool Down:
Cold-Hot-Cold contrast shower.

Monday, September 6, 2010

32kg Medium TGU (3-H)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 4:20.

1-second pause x 7 steps up and 6 steps down x 2/2.
Time under tension 2:00.

Total time under tension 6:20.
(RPE 6: Same volume, same effort. Less right shoulder fatigue, more connected.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5)

Saturday, September 4, 2010

28kg, 24kg Heavy Snatch (2-H)

28kg Snatch x 10 on the minute x 12.
24kg Snatch x 10 on the minute x 8.

(RPE 8: Same volume, more effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

Friday, September 3, 2010

32kg Light TGU (2-H)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1.
Time under tension 2:10.

1-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 2:00.

Total time under tension 4:10.
(RPE 4+: Same volume, less effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5)

Thursday, September 2, 2010

32kg Medium Swing (2-H)

32kg Swing x 20 on the minute x 11.
Alternating ladders up and down, left and right.
(RPE 6+: More volume, more effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

Wednesday, September 1, 2010

ROP Medium (2-H)

24kg C&P + Pull Ladders
5 six-minute ladders (5 x 1,2,3,4).

BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
3 Chin-up
4 Narrow pull-ups
(RPE 6+: Less effort. Pull-ups were better. Sweat as usual.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5+)

Tuesday, August 31, 2010

16kg Light MVo2 Snatch (2-H)

15:15 MVo2 protocol:
16kg @ 8 reps x 30 sets
(RPE 6: Same volume, same effort, and sweat. Good form and power.)

Cool Down:
Cold-Hot-Cold contrast shower.

Monday, August 30, 2010

32kg Medium TGU (2-H)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 4:20.

1-second pause x 7 steps up and 6 steps down x 2/2.
Time under tension 2:00.

Total time under tension 6:20.
(RPE 6: Same volume, more effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5)

Saturday, August 28, 2010

32kg Heavy Swing (1-H)

32kg Swing x 20 on the minute x 17.
Alternating ladders up and down, left and right.
(RPE 8: More volume, more effort. Swings instead of snatches because of a deep injury on my right palm below the thumb. I kept it wrapped tight and there was no pain or interference. Day two and healing fast.)

Cool Down:
Cold-Hot-Cold contrast shower.

Friday, August 27, 2010

32kg Light TGU (1-H)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1.
Time under tension 2:10.

1-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 2:00.

Total time under tension 4:10.
(RPE 5: Same volume, same effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5)

Thursday, August 26, 2010

32kg Medium Swing (1-H)

32kg Swing x 20 on the minute x 10.
Alternating ladders up and down, left and right.
(RPE 6: More volume, more effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

Wednesday, August 25, 2010

ROP Medium (1-H)

24kg C&P + Pull Ladders
5 six-minute ladders (5 x 1,2,3,4).

BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
3 Chin-up
4 Narrow pull-ups
(RPE 7: Pull-ups were the toughest. Good sweat.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5+: Much more sweat.)

Tuesday, August 24, 2010

16kg Light MVo2 Snatch (1-H)

15:15 MVo2 protocol:
16kg @ 8 reps x 30 sets
(RPE 6: Same volume, more effort, a lot more sweat. Good form, poor power.)

Cool Down:
Cold-Hot-Cold contrast shower.

Monday, August 23, 2010

32kg Medium TGU (1-H)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 4:20.

1-second pause x 7 steps up and 6 steps down x 2/2.
Time under tension 2:00.

Total time under tension 6:20.
(RPE 5+: Same volume, same effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 4+)

Saturday, August 21, 2010

28kg, 24kg Heavy Snatch (5-G)

28kg Snatch x 10 on the minute x 12.
24kg Snatch x 10 on the minute x 8.

(RPE 7: A little less volume, same effort. Form was satisfactory.)

Cool Down:
Cold-Hot-Cold contrast shower.

Friday, August 20, 2010

32kg Light TGU (5-G)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1.
Time under tension 2:10.

1-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 2:00.

Total time under tension 4:10.
(RPE 5: Same volume, less effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5)

Thursday, August 19, 2010

32kg Medium Swing (5-G)

32kg Swing x 20 on the minute x 9.
Alternating ladders up and down, left and right.
(RPE 5+: Same volume, same effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

Wednesday, August 18, 2010

ROP Light (5-G)

24kg C&P + Pull Ladders
5 three-minute ladders (5 x 1,2,3).

BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
3 Chin-up
(RPE 5: It's been months since I've pressed. I thought a little light variety would be a good change. Good sweat and heavy breath.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 4+)

Tuesday, August 17, 2010

16kg Light MVo2 Snatch (5-G)

15:15 MVo2 protocol:
16kg @ 8 reps x 30 sets
(RPE 5+: Same volume, same effort, more sweat.)

Cool Down:
Cold-Hot-Cold contrast shower.

Monday, August 16, 2010

32kg Medium TGU (5-G)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 4:20.

1-second pause x 7 steps up and 6 steps down x 2/2.
Time under tension 2:00.

Total time under tension 6:20.
(RPE 5+: Same volume, same effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 4+)

Saturday, August 14, 2010

28kg, 24kg Heavy Snatch (4-G)

28kg Snatch x 10 on the minute x 10.
24kg Snatch x 11 on the minute x 10.

(RPE 7: A little more volume, less effort, and more density. Form was satisfactory on both sides with both bells.)

Cool Down:
Cold-Hot-Cold contrast shower.

Friday, August 13, 2010

32kg Light TGU (4-G)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1.
Time under tension 2:10.

1-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 2:00.

Total time under tension 4:10.
(RPE 5+: Same volume, same effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5)

Thursday, August 12, 2010

32kg Medium Swing (4-G)

32kg Swing x 20 on the minute x 9.
Alternating ladders up and down, left and right.
(RPE 5+: Same volume, less effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

Wednesday, August 11, 2010

Heavy Yoga (4-G)

Eischens Yoga for Warriors (Advanced).
(RPE 7: Same volume, same effort.)

Tuesday, August 10, 2010

16kg Light MVo2 Snatch (4-G)

15:15 MVo2 protocol:
16kg @ 8 reps x 30 sets
(RPE 5+: Same volume, same effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

Monday, August 9, 2010

32kg Medium TGU (4-G)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 4:20.

1-second pause x 7 steps up and 6 steps down x 2/2.
Time under tension 2:00.

Total time under tension 6:20.
(RPE 5+: Same volume, less effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 4+)

Saturday, August 7, 2010

28kg, 24kg Heavy Snatch (3-G)

28kg Snatch x 10/10 every 15 minutes x 5.
24kg Snatch x 10/10 on the minute x 5.

(RPE 7+: More volume, same effort, and less overall density. Form on the left side held me back with the 28kg. No problems with the 24kg.)

Cool Down:
Cold-Hot-Cold contrast shower.

Friday, August 6, 2010

32kg Light TGU (3-G)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1.
Time under tension 2:10.

1-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 2:00.

Total time under tension 4:10.
(RPE 5+: Same volume, a little more effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5)

Thursday, August 5, 2010

32kg Medium Swing (3-G)

32kg Swing x 20 on the minute x 9.
Alternating ladders up and down, left and right.
(RPE 6: More volume, same effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

Wednesday, August 4, 2010

Heavy Yoga (3-G)

Eischens Yoga for Warriors (Advanced).
(RPE 7: Handstands were easier. Still using a wall for support.)

Tuesday, August 3, 2010

16kg Light MVo2 Snatch (3-G)

15:15 MVo2 protocol:
16kg @ 8 reps x 30 sets
(RPE 5+: Same volume, same effort. Today is my last day as a current RKC.)

Cool Down:
Cold-Hot-Cold contrast shower.

Monday, August 2, 2010

32kg Medium TGU (3-G)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 4:20.

1-second pause x 7 steps up and 6 steps down x 2/2.
Time under tension 2:00.

Total time under tension 6:20.
(RPE 6: Same volume, same effort, more connected, but heavy breathing continued.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5)

Saturday, July 31, 2010

28kg, 24kg Heavy Snatch (2-G)

28kg Snatch Alternating L&R x 10 on the minute x 10.
24kg Snatch Alternating L&R x 8 on the minute x 10.

(RPE 7+: More volume, a little less effort. Form and power had it. So, I moved to the 24kg, which was relatively 'easy'. What a difference 4kgs make. I guess I'll go back to basics next week.)

Cool Down:
Cold-Hot-Cold contrast shower.

Thursday, July 29, 2010

32kg Medium Swing (2-G)

32kg Swing x 20 on the minute x 8.
Alternating ladders up and down, left and right.
(RPE 6: Much better.)

Cool Down:
Cold-Hot-Cold contrast shower.

Wednesday, July 28, 2010

Heavy Yoga (2-G)

Eischens Yoga for Warriors (Advanced).
(RPE 7: It's been a while. Handstands were tough.)

Tuesday, July 27, 2010

16kg Light MVo2 Snatch (2-G)

15:15 MVo2 protocol:
16kg @ 8 reps x 30 sets
(RPE 5+: Same volume, same effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

Monday, July 26, 2010

32kg Medium TGU (2-G)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 4:20.

1-second pause x 7 steps up and 6 steps down x 2/2.
Time under tension 2:00.

Total time under tension 6:20.
(RPE 6: Same volume, a little less effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5)

Saturday, July 24, 2010

28kg Heavy Snatch (1-G)

28kg Snatch Alternating L&R x 10 on the minute x 10.
28kg Snatch Alternating L&R x 8 on the minute x 6.

(RPE 8: Less volume, same effort. The forearm/grip was equal to the lungs. Form okay, power not.)

Cool Down:
Cold-Hot-Cold contrast shower.

Friday, July 23, 2010

32kg Light TGU (1-G)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1.
Time under tension 2:10.

1-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 2:00.

Total time under tension 4:10.
(RPE 5: Same volume, same effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5)

Thursday, July 22, 2010

36kg Medium Swing (1-G)

36kg Swing x 20 on the minute x 8.
Alternating ladders up and down, left and right.
(RPE 8: Less volume, more effort. Reverse direction. Time to go to the 32kg.)

Cool Down:
Cold-Hot-Cold contrast shower.

Tuesday, July 20, 2010

16kg Light MVo2 Snatch (1-G)

15:15 MVo2 protocol:
16kg @ 8 reps x 30 sets
(RPE 5+: Same volume, a little less effort, and better form.)

Cool Down:
Cold-Hot-Cold contrast shower.

Monday, July 19, 2010

32kg Medium TGU (1-G)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 4:20.

1-second pause x 7 steps up and 6 steps down x 2/2.
Time under tension 2:00.

Total time under tension 6:20.
(RPE 6+: Same volume, same effort. More connected and stronger. Slight muscle soreness lingering from Saturday.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5+)

Saturday, July 17, 2010

28kg Heavy Snatch (5-F)

28kg Snatch Alternating L&R x 10 on the minute x 10.
28kg Snatch Alternating L&R x 8 on the minute x 10.

(RPE 8: More volume, more effort. Weakest point was forearms/grip. Form was good. Power was okay but could be better.)

Cool Down:
Cold-Hot-Cold contrast shower.

Friday, July 16, 2010

32kg Light TGU (5-F)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1.
Time under tension 2:10.

1-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 2:00.

Total time under tension 4:10.
(RPE 5: Same volume, same effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5)

Thursday, July 15, 2010

36kg Medium Swing (5-F)

36kg Swing x 20 on the minute x 10.
Alternating ladders up and down, left and right.
(RPE 7: Same volume, more effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

Wednesday, July 14, 2010

32kg Heavy TGU (5-F)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 3.
Time under tension 6:30.

1-second pause x 7 steps up and 6 steps down x 1/1 x 3.
Time under tension 3:00.

Total time under tension 9:30.
(RPE 8: Same volume, a little less effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

Tuesday, July 13, 2010

16kg Light MVo2 Snatch (5-F)

15:15 MVo2 protocol:
16kg @ 8 reps x 30 sets
(RPE 6: Same volume, same effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

Monday, July 12, 2010

32kg Medium TGU (5-F)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 4:20.

1-second pause x 7 steps up and 6 steps down x 2/2.
Time under tension 2:00.

Total time under tension 6:20.
(RPE 6+: Same volume, same effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

Friday, July 9, 2010

32kg Light TGU (4-F)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1.
Time under tension 2:10.

1-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 2:00.

Total time under tension 4:10.
(RPE 5: Same volume, same effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5)

Thursday, July 8, 2010

36kg Medium Swing (4-F)

36kg Swing x 20 on the minute x 10.
Alternating ladders up and down, left and right.
(RPE 6+: Same volume, same effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

Wednesday, July 7, 2010

32kg Heavy TGU (4-F)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 3.
Time under tension 6:30.

1-second pause x 7 steps up and 6 steps down x 1/1 x 3.
Time under tension 3:00.

Total time under tension 9:30.
(RPE 8+: Same volume, density, and effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

Tuesday, July 6, 2010

16kg Light MVo2 Snatch (4-F)

15:15 MVo2 protocol:
16kg @ 8 reps x 30 sets
(RPE 6: Same volume, same solid '6' effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

Monday, July 5, 2010

32kg Medium TGU (4-F)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 4:20.

1-second pause x 7 steps up and 6 steps down x 2/2.
Time under tension 2:00.

Total time under tension 6:20.
(RPE 6+: Same volume, a little more effort, and more density work per side on the last four sets.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

Saturday, July 3, 2010

28kg Heavy Snatch (3-F)

28kg Snatch Alternating L&R x 10 on the minute x 10.
28kg Snatch Alternating L&R x 8 on the minute x 4.
28kg Snatch x 4/4 on the minute x 4.

(RPE 7+: Same volume, same effort, less density. When good form departs, blisters arrive.)

Cool Down:
Cold-Hot-Cold contrast shower.

Friday, July 2, 2010

32kg Heavy TGU (3-F)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 3.
Time under tension 6:30.

1-second pause x 7 steps up and 6 steps down x 1/1 x 3.
Time under tension 3:00.

Total time under tension 9:30.
(RPE 8+: A little more volume, density, and effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6+)

Thursday, July 1, 2010

36kg Medium Swing (3-F)

36kg Swing x 20 on the minute x 10.
Alternating ladders up and down, left and right.
(RPE 6+: Same volume, a little less effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

Wednesday, June 30, 2010

32kg Medium TGU (3-F)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 4:20.

1-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 2:00.

Total time under tension 6:20.
(RPE 6: Same volume, same effort, and again more connected.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5+)

Tuesday, June 29, 2010

16kg Light MVo2 Snatch (3-F)

15:15 MVo2 protocol:
16kg @ 8 reps x 30 sets
(RPE 6: Same volume, a little less effort, but still a solid 6.)

Cool Down:
Cold-Hot-Cold contrast shower.

Monday, June 28, 2010

32kg Light TGU (3-F)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1.
Time under tension 2:10.

1-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 2:00.

Total time under tension 4:10.
(RPE 5: Same volume, same effort. More connected.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5)

Saturday, June 26, 2010

28kg Heavy Snatch (2-F)

28kg Snatch Alternating L&R x 10 on the minute x 10.
28kg Snatch Alternating L&R x 8 on the minute x 8.

(RPE 7+: A little more volume, same effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

Friday, June 25, 2010

32kg Heavy TGU (2-F)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 4:20.

1-second pause x 7 steps up and 6 steps down x 1/1 x 5.
Time under tension 5:00.

Total time under tension 9:20.
(RPE 7+: Same volume, a little less effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

Thursday, June 24, 2010

36kg Medium Swing (2-F)

36kg Swing x 20 on the minute x 10.
Alternating ladders up and down, left and right.
(RPE 7: Same volume, same effort. Better form.)

Cool Down:
Cold-Hot-Cold contrast shower.

Wednesday, June 23, 2010

32kg Medium TGU (2-F)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 4:20.

1-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 2:00.

Total time under tension 6:20.
(RPE 6: Same volume, a little less effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5+)

Tuesday, June 22, 2010

16kg Light MVo2 Snatch (2-F)

15:15 MVo2 protocol:
16kg @ 8 reps x 30 sets
(RPE 6: Same volume, a little less effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

Monday, June 21, 2010

32kg Light TGU (2-F)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1.
Time under tension 2:10.

1-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 2:00.

Total time under tension 4:10.
(RPE 5: Same volume, a little less effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5)

Saturday, June 19, 2010

28kg Heavy Snatch (1-F)

28kg Snatch Alternating L&R x 10 on the minute x 8.
28kg Snatch Alternating L&R x 8 on the minute x 8.

(RPE 7+: A little more volume, a little less effort. Good form. Felt strong. Finally!)

Cool Down:
Cold-Hot-Cold contrast shower.

Friday, June 18, 2010

32kg Heavy TGU (1-F)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 4:20.

1-second pause x 7 steps up and 6 steps down x 1/1 x 5.
Time under tension 5:00.

Total time under tension 9:20.
(RPE 8: Same volume, same effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

Thursday, June 17, 2010

36kg Medium Swing (1-F)

36kg Swing x 20 on the minute x 10.
Alternating ladders up and down, left and right.
(RPE 7: Same volume, same effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

Wednesday, June 16, 2010

32kg Medium TGU (1-F)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 4:20.

1-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 2:00.

Total time under tension 6:20.
(RPE 6+: Same volume, same effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5+)

Tuesday, June 15, 2010

16kg Light MVo2 Snatch (1-F)

15:15 MVo2 protocol:
16kg @ 8 reps x 30 sets
(RPE 6+: Same volume, same effort, more sweat.)

Cool Down:
Cold-Hot-Cold contrast shower.

Monday, June 14, 2010

32kg Light TGU (1-F)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1.
Time under tension 2:10.

1-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 2:00.

Total time under tension 4:10.
(RPE 5+: Same volume, same effort. I'm going to get this Light day down to a "4" where it should be.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5)

Sunday, June 13, 2010

28kg Heavy Snatch (5-E)

28kg Snatch Alternating L&R x 10 on the minute x 8.
28kg Snatch Alternating L&R x 8 on the minute x 6.

(RPE 8: More volume, same effort. No new blisters.)

Cool Down:
Cold-Hot-Cold contrast shower.

Friday, June 11, 2010

32kg Heavy TGU (5-E)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 4:20.

1-second pause x 7 steps up and 6 steps down x 1/1 x 5.
Time under tension 5:00.

Total time under tension 9:20.
(RPE 8: Same volume, less effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

Thursday, June 10, 2010

36kg Medium Swing (5-E)

36kg Swing x 20 on the minute x 10.
Alternating ladders up and down, left and right.
(RPE 7: Same volume, a little less effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

Wednesday, June 9, 2010

32kg Medium TGU (5-E)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 4:20.

1-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 2:00.

Total time under tension 6:20.
(RPE 6+: Same volume, same effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5+)

Tuesday, June 8, 2010

16kg Light MVo2 Snatch (5-E)

15:15 MVo2 protocol:
16kg @ 8 reps x 30 sets
(RPE 6+: More volume, same effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

Monday, June 7, 2010

32kg Light TGU (5-E)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1.
Time under tension 2:10.

1-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 2:00.

Total time under tension 4:10.
(RPE 5+: Same volume, same effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5)

Sunday, June 6, 2010

28kg Heavy Snatch (4-E)

28kg Snatch Alternating L&R x 10 on the minute x 6.
28kg Snatch Alternating L&R x 8 on the minute x 6.

(RPE 8: Warmer than normal weather + sweat + poor technique + snatches = blood blisters. A little more volume and less density for snatches, same effort. Form was poor on the left, but the blood blisters on both hands spoke for themselves.)

Cool Down:
Cold-Hot-Cold contrast shower.

Friday, June 4, 2010

32kg Heavy TGU (4-E)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 4:20.

1-second pause x 7 steps up and 6 steps down x 1/1 x 5.
Time under tension 5:00.

Total time under tension 9:20.
(RPE 8+: More volume, more effort. The 1-second pause per step is actually a little longer because I breathe in at the beginning of the movement and breathe out at the end of the movement. Simple and safe technique.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

Thursday, June 3, 2010

36kg Medium Swing (4-E)

36kg Swing x 20 on the minute x 10.
Alternating ladders up and down, left and right.
(RPE 7+: Same volume and effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

Wednesday, June 2, 2010

32kg Medium TGU (4-E)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 4:20.

1-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 2:00.

Total time under tension 6:20.
(RPE 6+: A little less effort, more volume.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5+)

Tuesday, June 1, 2010

16kg Light MVo2 Snatch (4-E)

15:15 MVo2 protocol:
16kg @ 8 reps x 28 sets
(RPE 6+: A little more effort, same volume.)

Cool Down:
Cold-Hot-Cold contrast shower.

Monday, May 31, 2010

32kg Light TGU (4-E)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1.
Time under tension 2:10.

1-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 2:00.

Total time under tension 4:10.
(RPE 5+: A little more effort, more volume.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5)

Saturday, May 29, 2010

28kg Heavy Snatch (3-E)

28kg Snatch Alternating L&R x 10 on the minute x 10.
28kg High Pull Alternating L&R x 10 on the minute x 6.

(RPE 8: Time to continue back up. A little more volume, more effort. Form was better.)

Cool Down:
Cold-Hot-Cold contrast shower.

Friday, May 28, 2010

32kg Heavy TGU (3-E) Back-off

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 4:20.

1-second pause x 7 steps up and 6 steps down x 1/1 x 3.
Time under tension 3:00.

Total time under tension 7:20.
(RPE 7+: Less effort, less volume.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5)

Thursday, May 27, 2010

36kg Medium Swing (3-E) Back-off

36kg Swing x 20 on the minute x 10.
Alternating ladders up and down, left and right.
(RPE 7+: Less volume and a little less effort. I did not stop until I felt the desire/need to swing low.)

Cool Down:
Cold-Hot-Cold contrast shower.

Wednesday, May 26, 2010

32kg Medium TGU (3-E) Back-off

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 4:20.

1-second pause x 7 steps up and 6 steps down x 1/1.
Time under tension 1:00.

Total time under tension 5:20.
(RPE 7: Less effort, less volume.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5+)

Tuesday, May 25, 2010

16kg Light MVo2 Snatch (3-E) Back-off

15:15 MVo2 protocol:
16kg @ 8 reps x 28 sets
(RPE 6: Less effort, less volume. No double breathing.)

Cool Down:
Cold-Hot-Cold contrast shower.

Monday, May 24, 2010

Light TGU (3-E) Back-off

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1.
Time under tension 2:10.

1-second pause x 7 steps up and 6 steps down x 1/1.
Time under tension 1:00.

Total time under tension 3:10.
(RPE 5: 50% Back-off session. Less effort, less volume.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5)

Sunday, May 23, 2010

28kg Heavy Snatch (2-E) Back-off

28kg Snatch Alternating L&R x 10 on the minute x 10.

(RPE 7: A back-off session and more to continue. Less volume, less effort. Form was a bit weak again and so was I.)

Cool Down:
Cold-Hot-Cold contrast shower.

Friday, May 21, 2010

32kg Heavy TGU (2-E)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 4.
Time under tension 8:40.

1-second pause x 7 steps up and 6 steps down x 1/1 x 3.
Time under tension 3:00.

Total time under tension 11:40.
(RPE 10: Same volume, more rest/less density, and more effort. After the second set I took 40 instead of 20 seconds rest between sides in order to complete my minimal desired time under tension and avoid failure. Lots of practice time will be had with this bell.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 7: Hot and sweaty.)

Thursday, May 20, 2010

36kg Medium Swing (2-E)

36kg Swing x 20 on the minute x 15.
Alternating ladders up and down, left and right.
(RPE 8: Same volume and a little less effort than last week. Even though I did swing low, it was not AS low and I had better form. I think I will stay with this volume until my form becomes better or effort is a point or so lower.)

Cool Down:
Cold-Hot-Cold contrast shower.

Wednesday, May 19, 2010

32kg Medium TGU (2-E)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 3.
Time under tension 6:30.

1-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 2:00.

Total time under tension 8:30.
(RPE 8: Same effort, same volume.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

Tuesday, May 18, 2010

16kg Light MVo2 Snatch (2-E)

15:15 MVo2 protocol:
16kg @ 8 reps x 36 sets
(RPE 7: Same effort, a little more volume. Form and technique were good. Sporadic double breathing knocked at the door on the 30th set, but again, was sporadic to the end.)

Cool Down:
Cold-Hot-Cold contrast shower.

Monday, May 17, 2010

32kg Light TGU (2-E)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 4:20.

1-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 2:00.

Total time under tension 6:20.
(RPE 6+: Same effort and volume.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

Saturday, May 15, 2010

28kg Heavy Snatch (1-E)

28kg Snatch Alternating L&R x 10 on the minute x 14.
28kg High Pull Alternating L&R x 10 on the minute x 6.
(RPE 8+: A little more volume, same effort. Form was a bit weak.)

Cool Down:
Cold-Hot-Cold contrast shower.

Friday, May 14, 2010

32kg Heavy TGU (1-E)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 4.
Time under tension 8:40.

1-second pause x 7 steps up and 6 steps down x 1/1 x 3.
Time under tension 3:00.

Total time under tension 11:40.
(RPE 9: A little more volume, same effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

Thursday, May 13, 2010

36kg Medium Swing (1-E)

36kg Swing x 20 on the minute x 15.
Alternating ladders up and down, left and right:
20 two-handed
20 hand-to-hand singles
20 two-handed
4 hand-to-hand fives
20 two-handed
2 hand-to-hand tens
20 two-handed
15 left handed & 5 right handed
15 right handed & 5 left handed
20 two-handed
2 hand-to-hand tens
20 two-handed
4 hand-to-hand fives
20 two-handed
20 hand-to-hand singles.
(RPE 8+: Same effort and more volume than a couple weeks ago. Had to swing low again to conserve energy.)

Cool Down:
Cold-Hot-Cold contrast shower.

Wednesday, May 12, 2010

32kg Medium TGU (1-E)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 3.
Time under tension 6:30.

1-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 2:00.

Total time under tension 8:30.
(RPE 8: Same effort, more volume.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

Tuesday, May 11, 2010

16kg Light MVo2 Snatch (1-E)

15:15 MVo2 protocol:
16kg @ 8 reps x 34 sets
(RPE 7: Same effort, a little more volume. Form and technique were better than last week and there was no double breathing at all, but it was beginning to knock at the door.)

Cool Down:
Cold-Hot-Cold contrast shower.

Monday, May 10, 2010

32kg Light TGU (1-E)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 4:20.

1-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 2:00.

Total time under tension 6:20.
(RPE 6+: More volume, same effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

Saturday, May 8, 2010

28kg Heavy Snatch (5-D)

28kg Snatch Alternating L&R x 10 on the minute x 14.
(RPE 8+: More volume on the snatches, none on the high pulls, same effort, and better form than last week.)

Cool Down:
Cold-Hot-Cold contrast shower.

Friday, May 7, 2010

32kg Heavy TGU (5-D)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 4.
Time under tension 8:40.

1-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 2:00.

Total time under tension 10:40.
(RPE 9: More volume, more effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

Thursday, May 6, 2010

Medium 24kg Sn / 36kg Sw (5-D)

24kg Snatch x 20 on the minute x 5. (RKC Snatch Test)
Rest 1 minute
36kg Swing x 20 on the minute x 5.
(RPE 8+: Different routine for volume, same effort. Actually for the snatches, I set the Gymboss timer to beep every 3 seconds and changed hands every 10 reps. Luckily for the swings, I have two Gymboss timers. This one was set to beep on the minute. Both were started at the same time.)

Cool Down:
Cold-Hot-Cold contrast shower.

Wednesday, May 5, 2010

32kg Medium TGU (5-D)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 3.
Time under tension 6:30.

1-second pause x 7 steps up and 6 steps down x 1/1.
Time under tension 1:00.

Total time under tension 7:30.
(RPE 8: More effort, more volume. 20-second rests between sides and sets.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

Tuesday, May 4, 2010

16kg Light MVo2 Snatch (5-D)

15:15 MVo2 protocol:
16kg @ 8 reps x 32 sets
(RPE 7: Same effort, a little more volume. Form and technique, the same. Intermittent double breathing began about the 26th set.)

Cool Down:
Cold-Hot-Cold contrast shower.

Monday, May 3, 2010

32kg Light TGU (5-D)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 4:20.

1-second pause x 7 steps up and 6 steps down x 1/1.
Time under tension 1:00.

Total time under tension 5:20.
(RPE 6+: More volume, same effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

Saturday, May 1, 2010

28kg Heavy Snatch (4-D)

28kg Snatch Alternating L&R x 10 on the minute x 12.
28kg High Pull Alternating L&R x 10 on the minute x 8.
(RPE 8+: Same volume, effort, and form as last week. Late afternoon or early evening training is not the best time to test my energy levels, especially after an hour nap!)

Cool Down:
Cold-Hot-Cold contrast shower.

Friday, April 30, 2010

32kg Heavy TGU (4-D)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 4.
Total time under tension 8:40.
(RPE 8+)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

Thursday, April 29, 2010

36kg Medium Swing (4-D)

36kg Swing x 20 on the minute x 14.
(RPE 8+: a little more effort and volume. Had to swing low.)

Cool Down:
Cold-Hot-Cold contrast shower.

Wednesday, April 28, 2010

32kg Medium TGU (4-D)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 3.
Total time under tension 6:30.
(RPE 7+)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

Tuesday, April 27, 2010

16kg Light MVo2 Snatch (4-D)

15:15 MVo2 protocol:
16kg @ 8 reps x 30 sets
(RPE 7: Same effort, same volume. Form and technique, the same.)

Cool Down:
Cold-Hot-Cold contrast shower.

Monday, April 26, 2010

32kg Light TGU (4-D)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Total time under tension 4:20.
(RPE 6+)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

Saturday, April 24, 2010

28kg Heavy Snatch (3-D)

28kg Snatch Alternating L&R x 10 on the minute x 12.
28kg High Pull Alternating L&R x 10 on the minute x 8.
(RPE 8+: A little more volume on the high pulls and the same effort for the snatches. Form with both hands were better.)

Cool Down:
Cold-Hot-Cold contrast shower.

Friday, April 23, 2010

28kg Heavy TGU (3-D)

28kg RKC TGUs:
10-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 4:20.

5-second pause x 7 steps up and 6 steps down x 1/1 x 3
Time under tension 6:30.

1-second pause x 7 steps up and 6 steps down x 1/1 x 5
Time under tension 5:00.

Total time under tension 15:50.
(RPE 8: Less effort, same volume. Felt stronger, too.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

Thursday, April 22, 2010

36kg Medium Swing (3-D)

36kg Swing x 20 on the minute x 13.
(RPE 8: A little less effort, same volume.)

Cool Down:
Cold-Hot-Cold contrast shower.

Wednesday, April 21, 2010

28kg Medium TGU (3-D)

28kg RKC TGUs:
10-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 4:20.

5-second pause x 7 steps up and 6 steps down x 1/1 x 2
Time under tension 4:20.

1-second pause x 7 steps up and 6 steps down x 1/1 x 2
Time under tension 2:00.

Total time under tension 10:40.
(RPE 7: Same effort and volume as last week. Felt a little stronger.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

Tuesday, April 20, 2010

16kg Light MVo2 Snatch (3-D)

15:15 MVo2 protocol:
16kg @ 8 reps x 30 sets
(RPE 7: More effort, more volume. Form and technique were slightly better than last week.)

Cool Down:
Cold-Hot-Cold contrast shower.

Monday, April 19, 2010

28kg Light TGU (3-D)

28kg RKC TGUs:
10-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 4:20.

5-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 2:10.

1-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 1:00.

Total time under tension 7:30.
(RPE 6: The same as last week. Now, to get as close to symmetry as I can.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

Saturday, April 17, 2010

28kg Heavy Snatch (2-D)

28kg Snatch Alternating L&R x 10 on the minute x 12.
5-minute rest.
28kg High Pull Alternating L&R x 10 on the minute x 6.
(RPE 8+: Much less volume and a little more effort for the snatches. Form with both hands were about equal, but the extra snatch rep took its toll. Slow and steady.)

Cool Down:
Cold-Hot-Cold contrast shower.

Friday, April 16, 2010

28kg Heavy TGU (2-D)

28kg RKC TGUs:
10-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 4:20.

5-second pause x 7 steps up and 6 steps down x 1/1 x 3
Time under tension 6:30.

1-second pause x 7 steps up and 6 steps down x 1/1 x 5
Time under tension 5:00.

Total time under tension 15:50.
(RPE 9: Same effort and same volume as last week.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

Thursday, April 15, 2010

36kg Medium Swing (2-D)

36kg Swing x 20 on the minute x 13.
(RPE 8+: Same effort, more volume.)

Cool Down:
Cold-Hot-Cold contrast shower.

Wednesday, April 14, 2010

28kg Medium TGU (2-D)

28kg RKC TGUs:
10-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 4:20.

5-second pause x 7 steps up and 6 steps down x 1/1 x 2
Time under tension 4:20.

1-second pause x 7 steps up and 6 steps down x 1/1 x 2
Time under tension 2:00.

Total time under tension 10:40.
(RPE 7: Same effort and volume as last week.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

Tuesday, April 13, 2010

16kg Light MVo2 Snatch (2-D)

15:15 MVo2 protocol:
16kg @ 8 reps x 28 sets
(RPE 6+: Same effort, more volume. Form and technique were okay.)

Cool Down:
Cold-Hot-Cold contrast shower.

Monday, April 12, 2010

28kg Light TGU (2-D)

28kg RKC TGUs:
10-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 4:20.

5-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 2:10.

1-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 1:00.

Total time under tension 7:30.
(RPE 6: Same as last week.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

Saturday, April 10, 2010

28kg Heavy Snatch (1-D)

28kg Snatch Alternating L&R x 9 on the minute x 24.
(RPE 8: More volume, same effort. Form with both hands were about equal. The left went up in quality, which was good and the right went down in quality, which was not good. There is always room for more improvement.)

Cool Down:
Cold-Hot-Cold contrast shower.

Friday, April 9, 2010

28kg Heavy TGU (1-D)

28kg RKC TGUs:
10-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 4:20.

5-second pause x 7 steps up and 6 steps down x 1/1 x 3
Time under tension 6:30.

1-second pause x 7 steps up and 6 steps down x 1/1 x 5
Time under tension 5:00.

Total time under tension 15:50.
(RPE 9: Less effort, same volume.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

Thursday, April 8, 2010

36kg Medium Swing (1-D)

36kg Swing x 20 on the minute x 12.
(RPE 8+: A little less effort, same volume.)

Cool Down:
Cold-Hot-Cold contrast shower.

Wednesday, April 7, 2010

28kg Medium TGU (1-D)

28kg RKC TGUs:
10-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 4:20.

5-second pause x 7 steps up and 6 steps down x 1/1 x 2
Time under tension 4:20.

1-second pause x 7 steps up and 6 steps down x 1/1 x 2
Time under tension 2:00.

Total time under tension 10:40.
(RPE 7: Same as last week, except a little better form and strength.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

Tuesday, April 6, 2010

16kg Light MVo2 Snatch (1-D)

15:15 MVo2 protocol:
16kg @ 8 reps x 26 sets
(RPE 6+: Same effort, more volume. Form and technique were much better than last week.)

Cool Down:
Cold-Hot-Cold contrast shower.

Monday, April 5, 2010

28kg Light TGU (1-D)

28kg RKC TGUs:
10-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 4:20.

5-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 2:10.

1-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 1:00.

Total time under tension 7:30.
(RPE 6: About the same, but slightly easier than last week.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

Saturday, April 3, 2010

28kg Heavy Snatch (5-C)

28kg Snatch Alternating L&R x 9 on the minute x 22.
(RPE 8: Same volume, same effort. Form on the left improved from last week, but then feel apart about the 18th set.)

Cool Down:
Cold-Hot-Cold contrast shower.

Friday, April 2, 2010

28kg Heavy TGU (5-C)

28kg RKC TGUs:
10-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 4:20.

5-second pause x 7 steps up and 6 steps down x 1/1 x 3
Time under tension 6:30.

1-second pause x 7 steps up and 6 steps down x 1/1 x 5
Time under tension 5:00.

Total time under tension 15:50.
(RPE 10: Much more effort, a little more volume. Twenty-second rests between the changing of sides and sets.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6+: Hot and sweaty from the TGUs.)

Thursday, April 1, 2010

36kg Medium Swing (5-C)

36kg Swing x 20 on the minute x 12.
(RPE 9: More effort, more volume. All to lower chest level.)

Cool Down:
Cold-Hot-Cold contrast shower.

Happy New Year!

Wednesday, March 31, 2010

28kg Medium TGU (5-C)

28kg RKC TGUs:
10-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 4:20.

5-second pause x 7 steps up and 6 steps down x 1/1 x 2
Time under tension 4:20.

1-second pause x 7 steps up and 6 steps down x 1/1 x 2
Time under tension 2:00.

Total time under tension 10:40.
(RPE 7: Less effort, same volume.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

Tuesday, March 30, 2010

16kg Light MVo2 Snatch (5-C)

15:15 MVo2 protocol:
16kg @ 8 reps x 24 sets
(RPE 6+: Form and technique were okay. Not perfect. The lungs had to work a bit harder.)

Cool Down:
Cold-Hot-Cold contrast shower.

Monday, March 29, 2010

28kg Light TGU (5-C)

28kg RKC TGUs:
10-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 4:20.

5-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 2:10.

1-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 1:00.

Total time under tension 7:30.
(RPE 6+: Slightly easier than last week.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

Saturday, March 27, 2010

28kg Heavy Snatch (4-C)

28kg Snatch Alternating L&R x 9 on the minute x 22.
(RPE 8: My left hand needs conscious guidance, whereas my right hand does not when using the palm-to-finger pass.)

Cool Down:
Cold-Hot-Cold contrast shower.

Friday, March 26, 2010

28kg Heavy TGU (4-C)

28kg RKC TGUs:
10-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 4:20.

5-second pause x 7 steps up and 6 steps down x 1/1 x 3
Time under tension 6:30.

1-second pause x 7 steps up and 6 steps down x 1/1 x 4
Time under tension 4:00.

Total time under tension 14:50.
(RPE 9: A little less effort, same volume. Again, twenty-second pauses between the changing of sides and sets.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

Thursday, March 25, 2010

36kg Medium Swing (4-C)

36kg Swing x 20 on the minute x 11.
(RPE 8: Less effort, same volume. Again, all to the lower chest level.)

Cool Down:
Cold-Hot-Cold contrast shower.

Wednesday, March 24, 2010

28kg Medium TGU (4-C)

28kg RKC TGUs:
10-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 4:20.

5-second pause x 7 steps up and 6 steps down x 1/1 x 2
Time under tension 4:20.

1-second pause x 7 steps up and 6 steps down x 1/1 x 2
Time under tension 2:00.

Total time under tension 10:40.
(RPE 7+: Same effort, more volume.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6+)

Tuesday, March 23, 2010

16kg Light MVo2 Snatch (4-C)

15:15 MVo2 protocol:
16kg @ 8 reps x 22 sets
(RPE 6: A little better form and technique.)

Cool Down:
Cold-Hot-Cold contrast shower.

Monday, March 22, 2010

28kg Light TGU (4-C)

28kg RKC TGUs:
10-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 4:20.

5-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 2:10.

1-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 1:00.

Total time under tension 7:30.
(RPE -7: More volume than and the same effort as last week.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

Saturday, March 20, 2010

28kg Heavy Snatch (3-C)

28kg Snatch Alternating L&R x 9 on the minute x 20.
(RPE 8: I finished when my poor form and hand friction increased. The palm-to-finger pass is umpteen times tougher with the 28kg than the 16kg. I think I will be here for a while!)

Cool Down:
Cold-Hot-Cold contrast shower.

Friday, March 19, 2010

28kg Heavy TGU (3-C)

28kg RKC TGUs:
10-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 4:20.

5-second pause x 7 steps up and 6 steps down x 1/1 x 3
Time under tension 6:30.

1-second pause x 7 steps up and 6 steps down x 1/1 x 4
Time under tension 4:00.

Total time under tension 14:50.
(RPE 9+: Twenty-second pauses between the changing of sides and sets.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

Thursday, March 18, 2010

36kg Medium Swing (3-C)

36kg Swing x 20 on the minute x 11.
(RPE 9: All to the lower chest level.)

Cool Down:
Cold-Hot-Cold contrast shower.

Wednesday, March 17, 2010

28kg Medium TGU (3-C)

28kg RKC TGUs:
10-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 4:20.

5-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 2:10.

1-second pause x 7 steps up and 6 steps down x 1/1 x 3
Time under tension 3:00.

Total time under tension 9:30.
(RPE 7+)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6+)

Tuesday, March 16, 2010

16kg Light MVo2 Snatch (3-C)

15:15 MVo2 protocol:
16kg @ 8 reps x 20 sets
(RPE 6: For the purposes of form and technique, this protocol will be on my Light days. I'm going to focus on the palm-to-fingers pass to avoid the future pinching of delicate flesh under high calluses. In addition to all of the other hidden benefits, this protocol will also help to build some cardiovascular endurance and finger grip strength, especially on my left hand, as I progress with the 28kg USSST.)

Cool Down:
Cold-Hot-Cold contrast shower.

Monday, March 15, 2010

28kg Light TGU (3-C)

28kg RKC TGUs:
10-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 4:20.

5-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 2:10.

Total time under tension 6:30.
(RPE -7: Slightly easier than last week.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

Saturday, March 13, 2010

28kg "Heavy" Snatch (2-C)

28kg Snatch Alternating L&R x 9 on the minute x 16.
(RPE 7: I held very poor form on my left from the start. So, I quit 10 sets less than planned. My breath was moderate, but my hands have two new blood blisters.)

Cool Down:
Cold-Hot-Cold contrast shower.

Friday, March 12, 2010

28kg Heavy TGU (2-C)

28kg RKC TGUs:
10-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 4:20.

5-second pause x 7 steps up and 6 steps down x 1/1 x 3
Time under tension 6:30.

1-second pause x 7 steps up and 6 steps down x 1/1 x 3
Time under tension 3:00.

Total time under tension 13:50.
(RPE 9+)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

Thursday, March 11, 2010

36kg Medium Swing (2-C)

36kg Swing x 20 on the minute x 10.
(RPE 8)

Cool Down:
Cold-Hot-Cold contrast shower.

Wednesday, March 10, 2010

28kg Medium TGU (2-C)

28kg RKC TGUs:
10-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 4:20.

5-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 2:10.

1-second pause x 7 steps up and 6 steps down x 1/1 x 3
Time under tension 3:00.

Total time under tension 9:30.
(RPE 8)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

Tuesday, March 9, 2010

28kg Light Snatch (2-C)

28kg Snatch Alternating L&R x 9 on the minute x 14.
(RPE 7: I held good form throughout and noticed I began to lightly double breathe on the last four sets.)

Cool Down:
Cold-Hot-Cold contrast shower.

Monday, March 8, 2010

28kg Light TGU (2-C)

28kg RKC TGUs:
10-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 4:20.

5-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 2:10.

Total time under tension 6:30.
(RPE 7: Same as last week but a little easier.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

Saturday, March 6, 2010

36kg Heavy Swing (1-C)

36kg Swing x 20 on the minute x 11.
(RPE 9: Swong-swung low, every set had'em.)

Cool Down:
Cold-Hot-Cold contrast shower.

Friday, March 5, 2010

28kg Heavy TGU (1-C)

28kg RKC TGUs:
10-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 4:20.

5-second pause x 7 steps up and 6 steps down x 1/1 x 2
Time under tension 4:20.

1-second pause x 7 steps up and 6 steps down x 1/1 x 3
Time under tension 3:00.

Total time under tension 11:40.
(RPE 8+)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

Thursday, March 4, 2010

28kg Medium Snatch (1-C)

28kg Snatch Alternating L&R x 8 on the minute x 26.
(RPE 8: I went for good form and as long as my grip began to wear. The lungs did well.)

Cool Down:
Cold-Hot-Cold contrast shower.

Wednesday, March 3, 2010

28kg Medium TGU (1-C)

28kg RKC TGUs:
10-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 4:20.

5-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 2:10.

1-second pause x 7 steps up and 6 steps down x 1/1 x 2
Time under tension 2:00.

Total time under tension 8:30.
(RPE 8)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

Tuesday, March 2, 2010

36kg Light Swing (1-C)

36kg Swing x 20 on the minute x 8.
(RPE 8: Had to swing low the last two sets.)

Cool Down:
Cold-Hot-Cold contrast shower.

Monday, March 1, 2010

28kg Light TGU (1-C)

28kg RKC TGUs:
10-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 4:20.

5-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 2:10.

Total time under tension 6:30.
(RPE 7+)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

Saturday, February 27, 2010

Back-off Heavy (5-B)

28kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 3
Time under tension 6:30.

1-second pause x 7 steps up and 6 steps down x 1/1 x 2
Time under tension 2:00.

Total time under tension 8:30.
(RPE 7+)


28kg Snatch Alternating L&R x 7 on the minute x 14.
(RPE 6+: Poor form on the left caused a little blood blister on the palm under the pinkie. I need lots of practice with good form.)

Thursday, February 25, 2010

Back-off Medium (5-B)

28kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 2
Time under tension 4:20.

1-second pause x 7 steps up and 6 steps down x 1/1 x 2
Time under tension 2:00.

Total time under tension 6:20.
(RPE 7+)

36kg Swing x 12 on the minute x 10.
(RPE 6+)

Tuesday, February 23, 2010

Back-off Light (5-B)

Last Saturday my body told me to back-off. So, this week I'll shoot for about 50% volume and 75% intensity and/or exertion based on last week. Also, I'm going to replace the 15-point Borg Scale, which uses 20 as it highest and 6 the lowest, with a 10-point scale. Actually, it's 12 points, but I never plan to log the highest point or the lowest point as a measure in my blog. It just makes more sense, even though I'll probably continue to use pluses and minuses. Here's what my 10-Point Plus Scale version will represent:
0 - Meditation or sleep
1 - Very slow movement
2 - Heart and lungs begin to increase
3 - Very light
4 - Light
5 - Fairly light
6 - Moderate
7 - Fairly hard
8 - Hard
9 - Very hard
10 - Very close to failure or gasping for air
10+ - Failure or not breathing!

28kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 2:10.

1-second pause x 7 steps up and 6 steps down x 1/1 x 2
Time under tension 2:00.

Total time under tension 4:10.
(RPE 7)

28kg Snatch Alternating L&R x 7 on the minute x 10.
(RPE 6)

Saturday, February 20, 2010

28kg "Heavy" Snatch (4-B)

28kg Snatch Alternating L&R x 10 on the minute x 6.
(RPE 17: Tired, weak grip, and poor form reduced this session to a true light day.)

Cool Down:
Cold-Hot-Cold contrast shower.

Friday, February 19, 2010

28kg Heavy TGU (4-B)

28kg RKC TGUs:
10-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 4:20.

5-second pause x 7 steps up and 6 steps down x 1/1 x 3
Time under tension 6:30.

1-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 1:00.

Total time under tension 11:50.
(RPE 19+: The first set felt like I would come close to failure. So, I used 20-second rests between changing sides on every set.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 16)

Thursday, February 18, 2010

36kg Medium Swing (4-B)

36kg Swing x 20 on the minute x 10.
(RPE 18)

Cool Down:
Cold-Hot-Cold-Hot-Cold contrast shower.

Wednesday, February 17, 2010

28kg Medium TGU (4-B)

28kg RKC TGUs:
10-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 4:20.

5-second pause x 7 steps up and 6 steps down x 1/1 x 2
Time under tension 4:20.

Total time under tension 8:40.
(RPE 18+)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 16)

Tuesday, February 16, 2010

28kg Light Snatch (4-B)

28kg Snatch Alternating L&R x 13 on the minute x 9.
(RPE 18: This is one less round than I planned, but had to reduce to keep the RPE down for this 'light' day.)

Cool Down:
Cold-Hot-Cold contrast shower.

Monday, February 15, 2010

28kg Light TGU (4-B)

28kg RKC TGUs:
10-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 4:20.

5-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 2:10.

Total time under tension 6:30.
(RPE 18+)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 16)

Saturday, February 13, 2010

36kg Heavy Swing (3-B)

36kg Swing x 20 on the minute x 11.
(RPE 19: Set 9 the earth was quaking. Set 10 my mind was aching. The last set my legs were shaking and I was swinging low.)

Cool Down:
Cold-Hot-Cold-Hot-Cold contrast shower.

Friday, February 12, 2010

28kg Heavy TGU (3-B)

28kg RKC TGUs:
10-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 4:20.

5-second pause x 7 steps up and 6 steps down x 1/1 x 3
Time under tension 6:30.

Total time under tension 10:50.
(RPE 19)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 16)

Thursday, February 11, 2010

28kg Medium Snatch (3-B)

28kg Snatch Alternating L&R x 13 on the minute x 10.
(RPE 18+: This session's training was on a semi-dry lawn as opposed to last week's on a hard concrete slab.)

Cool Down:
Cold-Hot-Cold contrast shower.

Wednesday, February 10, 2010

28kg Medium TGU (3-B)

28kg RKC TGUs:
10-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 4:20.

5-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 2:10.

1-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 1:00.

Total time under tension 7:30.
(RPE 18)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 16)

Tuesday, February 9, 2010

36kg Light Swing (3-B)

36kg Swing x 20 on the minute x 9.
(RPE 18: Same as last week, but a little lower in height.)

Cool Down:
Cold-Hot-Cold contrast shower.

Monday, February 8, 2010

28kg Light TGU (3-B)

28kg RKC TGUs:
10-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 4:20.

1-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 1:00.

Total time under tension 5:20.
(RPE 17+)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 15+)

Saturday, February 6, 2010

28kg Heavy Snatch (2-B)

28kg Snatch Alternating L&R x 13 on the minute x 10.
(RPE 19+: I knew this was going to be tough session after the first set. I had to work hard for the last two sets. I feel better now!)

Cool Down:
Cold-Hot-Cold contrast shower.

Friday, February 5, 2010

28kg Heavy TGU (2-B)

28kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 5.
Total time under tension 10:50.
(RPE 19+: Very close to failure. Couldn't have done it without using 20-second rests between changing sides.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 16)

Thursday, February 4, 2010

36kg Medium Swing (2-B)

36kg Swing x 20 on the minute x 9.
(RPE 18)

Cool Down:
Cold-Hot-Cold contrast shower.

Wednesday, February 3, 2010

28kg Medium TGU (2-B)

28kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 4.
Total time under tension 8:40.
(RPE 19: Close to failure on my dominant side. I used a progressive 10, 15, and 20-second rest between changing sides.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 16)

Tuesday, February 2, 2010

28kg Light Snatch (2-B)

28kg Snatch Alternating L&R x 13 on the minute x 8.
(RPE 18: Same as the last medium day.)

Cool Down:
Cold-Hot-Cold contrast shower.

Monday, February 1, 2010

28kg Light TGU (2-B)

28kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 3.
Total time under tension 6:30.
(RPE 18+)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 16)

Saturday, January 30, 2010

32kg Heavy Swing (1-B)

32kg Swing x 20 on the minute x 18.
(RPE 18+: Swinging low the last four sets to maintain form.)

Cool Down:
Cold-Hot-Cold contrast shower.

Friday, January 29, 2010

28kg Heavy TGU (1-B)

28kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 4.
Total time under tension 8:40.
(RPE 19: I used a 20-second pause in between sets instead of 10 seconds.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 16)

Thursday, January 28, 2010

28kg Medium Snatch (1-B)

28kg Snatch Alternating L&R x 13 on the minute x 8.
(RPE 18: Good enough for me as a medium day.)

Cool Down:
Cold-Hot-Cold contrast shower.

Wednesday, January 27, 2010

28kg Medium TGU (1-B)

28kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 3.
Total time under tension 6:30.
(RPE 18+)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 16)

Tuesday, January 26, 2010

32kg Light Swing (1-B)

32kg Swing x 20 on the minute x 14.
(RPE 18: I had to swing low the last few sets to lower the exertion level.)

Cool Down:
Cold-Hot-Cold contrast shower.

Monday, January 25, 2010

28kg Light TGU (1-B)

28kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Total time under tension 4:20.
(RPE 17+)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 15+)

Saturday, January 23, 2010

28kg Heavy Snatch (5-A)

28kg Snatch Alternating L&R x 13 on the minute x 8.
(RPE 18: I was going for 10 sets but my form was deteriorating and a back muscle cramp was developing.)

Cool Down:
Cold-Hot-Cold contrast shower.