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)
Monday, May 31, 2010
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.
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)
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.
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+)
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.
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)
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.
(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.)
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.
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)
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.
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)
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.
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)
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.
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)
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.
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)
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.
(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)
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.
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)
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.
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)
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.
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.
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