Monday, October 26, 2009

This week...

I am about 90% better as of today. I finish my anti-biotics tomorrow afternoon. I have, however, decided to take this week off to fully recuperate. I still feel a little short of breath and think that my body went through a hell of a time fighting off the H1N1 virus.

SOOOOOOOO..... rest this week. Not even 1 pull up. Just resting and eating. Does anyone know how hard this is going to be for me? UGH!!!

The clock starts now...

Friday, October 23, 2009

I'm back... sort of...

Last Friday I did 5 rounds of 10 32KG swings and then 20 seconds on the 50' fire hose. I wanted to do 10 rounds but I was DYING after 5... was pretty bummed about it.

Chalked it up to not a great day and went and walked the dogs. Saturday felt a little snotty but no big deal. Wake up Sunday DESTROYED. I can tell something is wrong. Go to doc first thing Monday morning and I have the H1N1 Flu. YAY!

Today is the first time I have been off my couch for longer than 3 min at a time in 5 days. I have literally been laying down and/or sleeping since Sunday. The Tamilfu that I'm taking dopes me out like a zombie. Even know I feel pretty light headed and ehhhh but that's probably the medicine and being vertical for this long.

No workouts for a while. Probably wont try anything until Monday and even then it might not happen. This swine flu SUCKS.

Tuesday, October 13, 2009

conditioning day

VWC using 20KG 15/15 for 22 rounds then some jogging to cool down

got a new toy today froma friend- 100' fire hose! YES! expect to see more of that in the future.


5 rounds of

5 double 24KG swings HARDstyle. really focusing on hip snap and keeping everything tight at the top
5 double 20KG C&P
5 perfect pull ups

1 min rest. Repeat.

I wanted to get 6 or 7 rounds but I stepped up the weight on the swings in this workout and it knocked me down a notch or two. Using hte 32KG with reps of 20 I can get 7 rounds no problem, same goes with double 20KG swings with reps of 10. but the double 24's put some hitch in my giddy-up.

Monday, October 12, 2009

Recap 2

Last week I started getting sick so I backed off. I think that's partially why those cleans killed me.

Friday I did

2 rounds of
30 russian twists with the 20KG
5R/5L 20KG laying down lat presses (drill from an old AoS Mos)
4R/4L 1/2 get ups

then 2 rounds of
30 russian twists with the 20KG
10R/10L 20KG floor presses
4R/4L 1/2 get ups

Sunday to stay loose did
6x5 perfect pull ups
naked warrior push ups
alt leg raises
standing elbow-toknee crunches a la newport.

Today I start getting serious again.

Thursday, October 8, 2009


I took Mon and Tues Off

Yesterday I did heavy cleans

4 rounds of 7R/7L with the 32KG. 1 min break between rounds. This killed me. I was done after that. I tried to do more and wound up dong 30 Russian twists w/ the 20KG and 15R/15L single leg raises a-la Newport but after that I was just smoked. Those cleans wrecked me.

Monday, October 5, 2009


Body weight with naked warrior push ups, bicycles, ass-to-heals hindu push ups, v ups, twisting push ups, front-left-right-walking planks

LEgs etc with 4 rounds
10 double 24KG swings
30 yards walking lunges
10 30 in box jumps
3R/3L 1-legged 32KG dead lifts.

Thursday, October 1, 2009

Afternoon Workout

100 20KG snatches, time 9 min. I suck but it's a start. This about did me in. Cooled down with good morning stretches.

Small tear in my left hand.

Tomorrow is body weight day.

Help, Advice etc Wanted

Alright online folks. The RKC is coming up in April and I want to go this time around. I KNOW I am not ready for it and that knowledge comes from my difficulties really conquering the 24KG bell.

My question is, what's the best way to get over it? Should I just use it, no matter how low my work load drops until it stops being heavy? I really am not sure how to tackle this problem.

Have I made progress with it from a year ago? Yes I have.

Am I proficient with it? No I am not.

There is NO WAY I can pass the snatch test with that weight. It isn't a mental thing. It's a physical conditioning thing.

How to I conquer this obstacle.

I need a plan and I am not sure how to construct one.