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)