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.
Saturday, January 30, 2010
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)
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.
(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)
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.
(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+)
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.
(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.
Friday, January 22, 2010
24kg Heavy TGU (5-A)
24kg RKC TGUs:
10-second pause x 7 steps up and 6 steps down x 1/1 x 2
Time under tension 8:40.
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 15:00.
(RPE 18+: Next week is time to move up a notch in weight and down in volume.)
Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 15)
10-second pause x 7 steps up and 6 steps down x 1/1 x 2
Time under tension 8:40.
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 15:00.
(RPE 18+: Next week is time to move up a notch in weight and down in volume.)
Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 15)
Thursday, January 21, 2010
32kg Medium Swing (5-A)
32kg Swing x 20 on the minute x 14.
I once heard that change is its own form of rest. This format of change, alternating and laddering up and down, is what I like to do when swinging a single kettlebell. This is what I did today on the minute for 14 minutes:
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
20 left handed
20 right handed
20 two-handed
2 hand-to-hand tens
20 two-handed
4 hand-to-hand fives
20 two-handed.
(RPE 18)
Cool Down:
Cold-Hot-Cold contrast shower.
I once heard that change is its own form of rest. This format of change, alternating and laddering up and down, is what I like to do when swinging a single kettlebell. This is what I did today on the minute for 14 minutes:
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
20 left handed
20 right handed
20 two-handed
2 hand-to-hand tens
20 two-handed
4 hand-to-hand fives
20 two-handed.
(RPE 18)
Cool Down:
Cold-Hot-Cold contrast shower.
Wednesday, January 20, 2010
24kg Medium TGU (5-A)
24kg RKC TGUs:
10-second pause x 7 steps up and 6 steps down x 1/1 x 2
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 19: Tough again on the 2nd set of the 10-second pause.)
Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 15)
10-second pause x 7 steps up and 6 steps down x 1/1 x 2
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 19: Tough again on the 2nd set of the 10-second pause.)
Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 15)
Tuesday, January 19, 2010
28kg Light Snatch (5-A)
28kg Snatch:
8/8 on the minute x 6
4/4/ on the minute x 2.
(RPE 18: This is another tough "light day".)
Cool Down:
Cold-Hot-Cold contrast shower.
8/8 on the minute x 6
4/4/ on the minute x 2.
(RPE 18: This is another tough "light day".)
Cool Down:
Cold-Hot-Cold contrast shower.
Monday, January 18, 2010
24kg Light TGU (5-A)
24kg 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 17)
Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 15)
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 17)
Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 15)
Saturday, January 16, 2010
32kg Heavy Swing (4-A)
32kg Swing x 20 on the minute x 14.
(RPE 18+)
Cool Down:
Cold-Hot-Cold contrast shower.
(RPE 18+)
Cool Down:
Cold-Hot-Cold contrast shower.
Friday, January 15, 2010
24kg Heavy TGU (4-A)
24kg 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 18)
Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 16)
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 18)
Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 16)
Thursday, January 14, 2010
28kg Medium Snatch (4-A)
28kg Snatch:
8/8 on the minute x 6
4/4/ on the minute x 2.
(RPE 18: I felt that an RPE of 19+ would have been the result if I went for 7 sets of 8/8. So, I decided to taper down.)
Cool Down:
Cold-Hot-Cold contrast shower.
8/8 on the minute x 6
4/4/ on the minute x 2.
(RPE 18: I felt that an RPE of 19+ would have been the result if I went for 7 sets of 8/8. So, I decided to taper down.)
Cool Down:
Cold-Hot-Cold contrast shower.
Wednesday, January 13, 2010
24kg Medium TGU (4-A)
24kg RKC TGUs:
10-second pause x 7 steps up and 6 steps down x 1/1 x 2
Total time under tension 8:40.
(RPE 19: Still tough.)
Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 16)
10-second pause x 7 steps up and 6 steps down x 1/1 x 2
Total time under tension 8:40.
(RPE 19: Still tough.)
Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 16)
Tuesday, January 12, 2010
32kg Light Swing (4-A)
32kg Swing x 20 on the minute x 11.
(RPE 18)
Cool Down:
Cold-Hot-Cold contrast shower.
(RPE 18)
Cool Down:
Cold-Hot-Cold contrast shower.
Monday, January 11, 2010
24kg Light TGU (4-A)
24kg 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)
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, January 9, 2010
28kg Heavy Snatch (3-A)
28kg Snatch Alternating L&R x 12 on the minute x 12.
(RPE 19: Feeling that I might not make the predetermined 12 sets, I 'almost' decided at round 6 to reduce the reps to 10 or less. I focused on form to finish feeling satisfied.)
Cool Down:
Cold-Hot-Cold contrast shower.
(RPE 19: Feeling that I might not make the predetermined 12 sets, I 'almost' decided at round 6 to reduce the reps to 10 or less. I focused on form to finish feeling satisfied.)
Cool Down:
Cold-Hot-Cold contrast shower.
Friday, January 8, 2010
24kg Heavy TGU (3-A)
24kg RKC TGUs:
10-second pause x 7 steps up and 6 steps down x 1/1 x 2
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 19: Sometimes my muscles were twitching while seeking balance and then I had a few beads of sweat fall during the last 10-second set.)
Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 16)
10-second pause x 7 steps up and 6 steps down x 1/1 x 2
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 19: Sometimes my muscles were twitching while seeking balance and then I had a few beads of sweat fall during the last 10-second set.)
Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 16)
Labels:
24kg,
Eischens Yoga,
Heavy,
TGU,
time under tension
Thursday, January 7, 2010
32kg Medium Swing (3-A)
32kg Swing x 20 on the minute x 11.
(RPE 18)
Cool Down:
Cold-Hot-Cold contrast shower.
(RPE 18)
Cool Down:
Cold-Hot-Cold contrast shower.
Wednesday, January 6, 2010
24kg Medium TGU (3-A)
24kg 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 17)
Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 15)
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 17)
Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 15)
Tuesday, January 5, 2010
28kg Light Snatch (3-A)
28kg Snatch x 8/8 on the minute x 6.
(RPE 18+)
Cool Down:
Cold-Hot-Cold contrast shower.
(RPE 18+)
Cool Down:
Cold-Hot-Cold contrast shower.
Monday, January 4, 2010
24kg Light TGU (3-A)
24kg 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)
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)
Labels:
24kg,
Eischens Yoga,
Light,
TGU,
time under tension
Saturday, January 2, 2010
32kg Heavy Swing (2-A)
32kg Swing x 20 on the minute x 11.
(RPE 18)
Cool Down:
Cold-Hot-Cold contrast shower.
(RPE 18)
Cool Down:
Cold-Hot-Cold contrast shower.
Friday, January 1, 2010
24kg Heavy TGU (2-A)
24kg 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: No hang over, just hold on.)
Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 16)
5-second pause x 7 steps up and 6 steps down x 1/1 x 5.
Total time under tension 10:50.
(RPE 19: No hang over, just hold on.)
Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 16)
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