Warm-up (x reps x sets):
24kg TGU x 1/1 x 1,
GSQ prys x 3 x 2,
Swing x 10 x 3,
Rest 3 minutes.
Dead-lift warm-up sets:
175lbs (50% 1RM) x 5, 210lbs (60% 1RM) x 4, 245lbs (70% 1RM) x 3, 280lbs (80% 1RM) x 2, 315lb (90% 1RM) x 1.
Dead-lift test:
370lbs (106% 1RM) x 1 (PR).
(RPE 9+.)
Finish:
32kg Swing x 20 on the minute x 5,
20kgL/16kgR Overhead Carry x 60 feet,
Switch,
16kgL/20kgR Overhead Carry x 60 feet.
(RPE 6.)
After successfully following "Kettlebells and Deadlifts Go Together Like Vodka and Pickles", next Monday I'll begin what Pavel calls on the StrongFirst Forum, the PL cycle. "Pull three times a week, alternating DLs (cycled) and swings/snatches..." (See the thread and Pavel's post for a sample cycle for the original poster here). So, for me the DLs will be 5lbs less than the sample and I'll alternate the DLs and swings or snatches and post the results on Mondays, Wednesdays, and Fridays.
On Tuesday's, Thursdays, and Saturdays I'll do a warm-up with 24kg Prying Goblet Squats x 3 x 3, then 32kg TGU x 1/1 x 3, BW Pull-up x 3 x 3, and finish with a Loaded Carry.
Showing posts with label PR. Show all posts
Showing posts with label PR. Show all posts
Wednesday, April 24, 2013
Tuesday, November 29, 2011
ROP Practice & Test Day
The (ROP) Rite of Passage from Enter the Kettlebell (ETK) practice of Loaded cleans and test of Clean & Presses, and Snatches.
32kg C&P 5L/5R (RPE: 6)
36kg Loaded cleans 2L/2R
36kg C&P 3L/4R (RPE: 8. PR)
40kg Loaded cleans 2L/2R
40kg C&P 1L/1R (RPE: 9. PR)
Finally pressed a kettlebell closest to half my body weight! Before I go up to a heavier kettlebell in my ROP practice, I'll continue with the 32kg until I can test the 36kg with at least 5L/5R.
It's been quite a while since I have used a 24kg in a snatch test. So, I decided to do the RKC 5-minute test with the 24kg.
24kg 5-minute Snatch Test:
10L/10R,
10L/10R,
10L,
Rest 45 seconds
10R/10L,
10R/10L,
6R/5L (RPE: 9)
101 reps in 5-minutes. Good for not training this test in many months.
32kg C&P 5L/5R (RPE: 6)
36kg Loaded cleans 2L/2R
36kg C&P 3L/4R (RPE: 8. PR)
40kg Loaded cleans 2L/2R
40kg C&P 1L/1R (RPE: 9. PR)
Finally pressed a kettlebell closest to half my body weight! Before I go up to a heavier kettlebell in my ROP practice, I'll continue with the 32kg until I can test the 36kg with at least 5L/5R.
It's been quite a while since I have used a 24kg in a snatch test. So, I decided to do the RKC 5-minute test with the 24kg.
24kg 5-minute Snatch Test:
10L/10R,
10L/10R,
10L,
Rest 45 seconds
10R/10L,
10R/10L,
6R/5L (RPE: 9)
101 reps in 5-minutes. Good for not training this test in many months.
Monday, November 28, 2011
PTTP Test and Practice Day
Power to the People Dead-lifts and Side-presses:
Where stated in the warm-up progression to a PR, I am using a simulated "Thick bar" with the help from a pair of Fat Gripz.
200lb Thick-bar DL single x 2 (RPE: 4)
250lb Thick-bar DL single x 2 (RPE: 6: The grip is the weakest link when using the simulated thick bar. I almost lost it!)
300lb DL single x 2 (RPE: 7)
350lb DL x 1 (RPE: 9+: PR. I'll use about 50% of this 1RM but with the Fat Gripz to begin my next PTTP routine.)
Rest 2-3 minutes between sets and hang on the pull-up bar.
Side-Press warm-up progression to a PR:
65lb SP x 2/2 (RPE: 4)
75lb SP x 2/2 (RPE: 6)
85lb SP x 1/1 (RPE: 9. PR.)
Rest 3 minutes between sets.
Floor-press Practice:
130lb FP x 3 (RPE: 5)
170lb FP x 2 (RPE: 7)
200lb FP x 1 (RPE: 8. Everyone of these is a PR because I have never floor pressed and it's been over 30 years since I can remember benching.)
130lb Thick-bar FP x 3 (RPE: 6. With a little less weight, this will be the place to begin a "same but different" PTTP routine.)
Tomorrow is a Rite of Passage (ROP) Test Day.
Where stated in the warm-up progression to a PR, I am using a simulated "Thick bar" with the help from a pair of Fat Gripz.
200lb Thick-bar DL single x 2 (RPE: 4)
250lb Thick-bar DL single x 2 (RPE: 6: The grip is the weakest link when using the simulated thick bar. I almost lost it!)
300lb DL single x 2 (RPE: 7)
350lb DL x 1 (RPE: 9+: PR. I'll use about 50% of this 1RM but with the Fat Gripz to begin my next PTTP routine.)
Rest 2-3 minutes between sets and hang on the pull-up bar.
Side-Press warm-up progression to a PR:
65lb SP x 2/2 (RPE: 4)
75lb SP x 2/2 (RPE: 6)
85lb SP x 1/1 (RPE: 9. PR.)
Rest 3 minutes between sets.
Floor-press Practice:
130lb FP x 3 (RPE: 5)
170lb FP x 2 (RPE: 7)
200lb FP x 1 (RPE: 8. Everyone of these is a PR because I have never floor pressed and it's been over 30 years since I can remember benching.)
130lb Thick-bar FP x 3 (RPE: 6. With a little less weight, this will be the place to begin a "same but different" PTTP routine.)
Tomorrow is a Rite of Passage (ROP) Test Day.
Sunday, October 11, 2009
Heavy Snatches IV-C: SSST
One of my long-time desires has been to achieve the goals of the RKC Rite of Passage (ROP) from Pavel's Enter The Kettlebell (ETK), which is using a 24kg kettlebell to clean & press and pull-ups for 5 ladders with 5 rungs with a practice of swings and snatches in order to build up to:
(a) Snatch 200 reps in 10 minutes.
(b) Strict military press half your body weight with each arm.
Finally, one down, one to go!
Do a Google search on the "Secret Service Snatch Test". Dragondoor has a couple good articles: http://www.dragondoor.com/articler/mode3/369/, and http://www.dragondoor.com/articler/mode3/470/. I must be waaay down the list on this site!: http://www.fitnessyoucanuse.com/SSST.html
So, officially on my first SSST attempt I snatched 200 repetitions with a 24kg kettlebell in 10 minutes without putting the bell down. I don't know when I'll "suck it up" again for my second attempt!
Mobility, stretch and warm-up:
Z-Health, 16kg Armbars & Halos, Wall Squats, Pump, & Brettzel.
24kg Snatch every 3 seconds x 10L/10R x 10
(RPE 19+: On rep 30 I began double breathing (very early). On rep 100 I didn't know if I could "suck it up" to the end. On rep 130 I was double breathing deeply. On rep 160 I knew the next rep was a PR. On rep 180 I knew I could finish somehow and began counting with little reference to the timer. When I got to rep 200 had 3 seconds left and added one more just to make sure!)
Cool Down:
Cold-Hot-Cold contrast shower.
(a) Snatch 200 reps in 10 minutes.
(b) Strict military press half your body weight with each arm.
Finally, one down, one to go!
Do a Google search on the "Secret Service Snatch Test". Dragondoor has a couple good articles: http://www.dragondoor.com/articler/mode3/369/, and http://www.dragondoor.com/articler/mode3/470/. I must be waaay down the list on this site!: http://www.fitnessyoucanuse.com/SSST.html
So, officially on my first SSST attempt I snatched 200 repetitions with a 24kg kettlebell in 10 minutes without putting the bell down. I don't know when I'll "suck it up" again for my second attempt!
Mobility, stretch and warm-up:
Z-Health, 16kg Armbars & Halos, Wall Squats, Pump, & Brettzel.
24kg Snatch every 3 seconds x 10L/10R x 10
(RPE 19+: On rep 30 I began double breathing (very early). On rep 100 I didn't know if I could "suck it up" to the end. On rep 130 I was double breathing deeply. On rep 160 I knew the next rep was a PR. On rep 180 I knew I could finish somehow and began counting with little reference to the timer. When I got to rep 200 had 3 seconds left and added one more just to make sure!)
Cool Down:
Cold-Hot-Cold contrast shower.
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